Strength Training for Runners
Many runners focus purely on getting those running distances done, but strength training is just as important when it comes to performance, injury prevention, and overall endurance. Adding strength workouts to your training routine helps build muscle, improve running economy, and reduce the risk of common injuries like shin splints or knee pain.
By Quentin van Bentum | Last updated Mar 14, 2025
A Full Breakdown
Ever felt like your legs get tired too soon, or struggle with knee pain on longer runs? That’s where strength training comes in. Running is a high-impact, repetitive motion, and over time, weak muscles can lead to imbalances, injuries, or slower race times.
By adding targeted strength workouts, you can:
Improve power & speed – Stronger legs = more efficient strides.
Reduce injury risk – Strength training reinforces joints, muscles, and tendons.
Increase endurance – Stronger muscles help fight fatigue in long-distance runs.
When incorporating strength training into your running program, the main goal isn’t to build as much muscle as possible—unless that’s what you’re aiming for! Instead, the focus should be on targeting the right muscle groups that enhance your running performance!
What Strength Training Should Look Like for Runners
Variety is key – a good strength training plan targets the right muscle groups without making you too sore to run.
Here are the key strength areas for runners:
- Core Stability – A strong core improves posture, reduces fatigue, and prevents injuries.
- Leg Strength – Stronger quads, hamstrings, and calves improve stride power and endurance.
- Glute Activation – Weak glutes lead to knee pain and poor running form.
- Upper Body & Arms – A strong upper body helps with running efficiency, especially in long races.
Some Strength Exercises for Runners
Here are some great basic strength exercises to try! Also, remember that any strength training is better than none at all. Feel free to add or remove exercises and experiment to find what works best for you!
Bodyweight & Resistance Training Focus:
- Squats – Builds lower body strength
- Lunges – Improves balance & leg power
- Deadlifts/single leg deadlifts – Strengthens hamstrings & glutes
- Planks – Core stability for better posture
- Calf Raises – Prevents Achilles injuries
- Push-ups and pull-ups – Upper body endurance for arm swing control
For some more in dept exercises I recommend watching the video shown below made by E3 Rehab!
How to Incorporate Strength Training in Your Running Plan
- When? 2-3x per week, ideally after an easy run or on non-running days. But this is ultimately up to what you fits your schedule and what you are personally comfortable with! I recommend playing around to find what days fit best for you in your training program!
- How Long? 20-30 minutes per session is enough for major benefits, but longer is okay! Just try not to overdo it since you dont want to be extremely sore all week during your runs!
- Progression? Start with bodyweight and/or low weights, then keep adding more weights and resistance bands for more challenge.
The Key Takeaway?
Strength training is extremely imporant for serious runners – it’s key to staying injury-free, building endurance, and running faster. A simple 2-3x per week strength routine will boost your performance and longevity as a runner.
Find more additions to your running plans!