Strength Training
Strength Training for Runners
Strength training helps runners by building stronger legs, hips and core, which can improve running economy and help the body handle the repetitive load of running. Two short sessions a week focusing on single-leg strength, hips and core are enough for most recreational runners.
Key takeaways
- 2 sessions a week of 20–30 minutes is enough.
- Focus on single-leg strength, hips, calves and core.
- Schedule strength on easy-run days or rest days, not before key runs.
- Start with bodyweight, then add load gradually.
- Consistency through the season matters most.
7 key exercises for runners
01
Squat
Feet hip-width apart, sit back and down, then stand. 3 sets of 10.
02
Reverse Lunge
Step back and lower the back knee towards the floor, then return. 3 × 8 per leg.
03
Single-Leg Glute Bridge
One foot on the floor, the other leg lifted; raise the hips. 3 × 8 per leg.
04
Calf Raise
Rise onto the toes slowly and lower with control; progress to single-leg. 3 × 12.
05
Side-Lying Leg Raise
Lying on your side, lift the top leg slightly behind you. 2 × 12 per side.
Tip: Works the hip muscles that stabilise the knee.
06
Plank
Hold 20–40 seconds, 3 times.
07
Step-Up
Step onto a sturdy step or stair, drive up, and step down with control. 3 × 8 per leg.
Simple weekly plan
| Day | Session |
|---|---|
| Monday | Easy run + Strength A: squats, reverse lunges, calf raises, plank |
| Tuesday | Rest or gentle yoga |
| Wednesday | Quality run (intervals or tempo) |
| Thursday | Easy run + Strength B: step-ups, single-leg bridges, side-lying leg raises, side plank |
| Saturday | Long run |
| Sunday | Rest |
Tips for runners
- Do strength after easy runs or on separate days, not right before a hard run.
- Reduce strength volume in the week before a race.
- Progress slowly: add reps first, then light weights.
- Include mobility work such as Downward Dog for calves and hamstrings.
Train safely
Warm up first, use controlled movements and stop if you feel sharp pain. If you are new to exercise, pregnant, recovering from an injury or have a heart, bone or joint condition, check with a doctor before starting. Persistent pain while running (shin, knee, foot or hip) needs a check-up rather than pushing through.
Make it a tiny habit
After every run, before you take off your shoes, do 10 calf raises and 10 squats.
Frequently asked questions
How often should runners do strength training?
Two sessions a week works well for most recreational runners, with at least a day between them.
Will strength training make me slower?
No. Sensible strength training is widely used by runners to support performance; just schedule it away from key runs.
Should runners lift heavy weights?
Beginners should start with bodyweight. Over time, moderate to heavier loads with good form can be useful under guidance.
Can strength training prevent running injuries?
It may help the body cope with running loads, but injury risk depends on many factors including training volume, recovery and footwear.
General wellness information, not medical advice. Please consult a doctor or a qualified professional before starting new exercises, especially if you have a health condition.