Strength training for runners: where to start
Why strength improves running economy and prevents injury, plus a basic two-day routine to get started.
Strength training is no longer up for debate in running: it improves running economy, makes your legs more resilient to impact and lowers injury risk. And you don't need to spend hours in the gym.
What it brings
- Less energy per stride at the same speed.
- Tendons better prepared for load.
- Better posture at the end of long races.
A basic routine to start
Two days a week, 2 to 3 sets of each exercise:
- Squat: 8-10 reps.
- Lunges or Bulgarian split squat: 8 per leg.
- Glute bridge or Romanian deadlift: 10.
- Calf raises: 15.
- Front and side plank: 30-45 seconds.
How to progress
When reps feel easy, add weight before adding reps. Over time, fewer reps with heavier loads and some jumping exercises build more strength that carries over to running.
Where to put it
On the same day as a hard run, after running. That way easy days stay easy.