Strength Training Routine for Runners: What Every Runner Needs, No Matter the Race
If you’re a runner, strength training isn’t optional. It’s not just something you add when you’re injured, bored, or trying to run faster. A well-designed strength training routine for runners is a non-negotiable part of staying healthy, resilient, and competitive. Whether you’re training for your first 5K or lining up for another marathon.
This article isn’t about chasing PRs with flashy exercises or building muscle for aesthetics. It’s about the strength training every runner needs, regardless of distance, pace, or experience level.
Why Runners Need Strength Training (All the Time)
Running is repetitive by nature. Every step is a near-identical movement pattern, repeated thousands of times. That’s great for aerobic fitness, but it’s also why runners develop muscle imbalances, breakdown in running form, and see an increased risk of injury.
Consistent runners strength training helps:
Improve running economy and efficiency
Increase force production and muscle power
Build resilience in joints and connective tissue
Reduce overuse injuries and create fewer injuries long term
Support better posture and mechanics late in races
Honestly helps you feel great
The research in strength and conditioning and sports medicine is clear: runners who lift see better performance and fewer setbacks over the long-term.
The Goal Isn’t Bulk—It’s Speed & Power
A good strength training routine for runners isn’t bodybuilding. You’re not chasing size for size’s sake or maxing out every week. The goal is strength that transfers to running.
That means:
Building lean muscle, not unnecessary mass
Training muscles to execute at the proper timing
Improving muscular endurance and stability
Enhancing running efficiency and overall running economy
Creating strength & power to run faster
Done right, strength training gives you more energy on race day, not less.
Major Muscle Groups Runners Must Train
A complete strength training plan for runners focuses on the whole body, not just the legs. It’s funny. I’ve heard several rationales including only focusing on the upper body because the legs are “already strong.” Or not doing strength exercises for the upper body, but only for the legs because runners don’t need strong arms. I’ve even heard the justification that you don’t need strength, just muscular endurance. All are honestly very misguided. That’s okay if you have or have had these opinions. It’s not about point fingers or judgement, but education to show you and others why your body needs to be strong and athletic.
Lower Body (The Engine)
Your hips, glutes, quads, hamstrings, and calves drive propulsion and absorb force.
Key lower body exercises include:
Squats - One of the most key exercises out there for runners. Some argue it’s the best one, or more important. I’d argue it’s…
Deadlifts or RDL’s - Hinging type movements I think end up being the most key for runners because they work the entire posterior chain (backside of the body). This is usually quite weak on runners.
Reverse Lunges - Terribly annoying and difficult exercise, but often one that people need more of. You can also do Bulgarian Splits Squats. Just an absolutely diabolical exercise, but probably one of the best ones you could ever do for your running and overall strength for longevity.
Single Leg Squat variations. Single-leg work matters because it’s really the end goal of strength training. It’s just typically not where you start. It’s hard, and often people aren’t ready for them until they’ve mastered some other exercises like the squat.
Calf Raises & Foot Strength - Calf raises with weight is almost more important than any other exercise for a runner. Typically a person’s power requirement while running is too great for their calves, even if it goes unnoticed at times or for a long period of time.
Core (The Transmission)
A strong core doesn’t mean endless crunches. It means core stability and core endurance; the ability to keep your torso quiet while your legs generate force. Don’t just think abs, or planks. Think dynamic exercises that work the areas of the core (hips, glutes, hip flexors and lower back).
Effective core exercises:
Windmills - Probably the most underutilized exercise on the planet. Please reach out if you’re interested in this one.
Anti-rotation presses - Highly underrated type of an exercise. The Paloff Press is my favorite version of this.
Carries - Farmers carries are one of my favorites! And they are essentially for trunk development and core awareness.
A stable core improves running form and reduces wasted motion. It creates confidence and gives your body the chance to do what it needs to succeed.
Upper Body (The Frame)
Yes! Runners need upper body strength. Your arms help control rotation and rhythm, especially when fatigue sets in. It helps you drive your legs farther, faster and with more control. It’s not one or the other with running. It’s full body.
Key upper body and bodyweight exercises:
Push ups - Who doesn’t have push-ups in their program?
Pull ups or assisted variations - there are many ways to get this done at some point or something that’s possible for you if you can’t do a full pull up.
Rows - The barbell row is my favorite, or kettlebell rows lying stomach down on a 45 degree angled bench. There are literally thousands of rows, but it’s needed for postural control.
Medball throws or other variations - This is where upper body power can easily be trained. Simple, effective and honestly fun!
Plyometrics: Small Doses, Big Payoff
Plyometric exercises train explosive power and elasticity which are critical for efficient stride mechanics.
Think:
Low-level hops like in ladder drills or short box jumps.
Skips and bounds both on flat ground and up a hill.
Sprints are also plyometrics and honestly, this is the most important plyometric you can ever do. Go up hills, both really short and longer, but no more than about 15-20 seconds. You can’t really sprint for that long anyway!
You don’t need a high training volume here. Quality beats quantity. Plyometrics, proper sprinting and being able to transfer the strength & power exercises into running is really the end goal.
How Strength Training Fits With Running
The best running and strength training schedules are simple and repeatable.
General principles:
2–3 strength training sessions per week.
Lift on easy run days or the same day as harder workouts. Personally I prefer to try and smash the hard days together, but that’s not always possible or even physiologically feasible for everyone.
Keep strength work short and focused. Seriously try and keep things under 45 minutes. When people work with me, we typically do an hour, but it’s not a full hour of strength training. We go through a lot in an hour. Interested? Let’s chat: https://calendly.com/coachwilson/intro-coaching-call
You don’t need a complicated training program. You need consistency and a willingness to do what many others aren’t.
Weights vs Body Weight (Both Matter)
Runners often ask if they should be lifting weights or sticking to bodyweight exercises.
The answer: both. Don’t overthink it, but definitely do not subscribe to only one. Usually runners tend to focus on just body weight. After some months though, there’s really no positive rationale (no, not even time available is a good excuse ;) to only doing bodyweight exercises.
Smart weight training supports long-term strength gains without wrecking your running routine. I believe it’s smart to have both bodyweight and weights. What are plyometrics anyways?
Injury Prevention Comes From Preparation
Most running injuries aren’t freak accidents, they’re capacity issues. Your tissues weren’t prepared for the load.
A consistent strength training routine for runners:
Improves tissue tolerance
Corrects asymmetries (left foot vs right foot, one leg dominance)
Supports joints through changing mileage and intensity
Strength Training Should Feel Supportive, Not Draining
If strength work leaves you feeling flat, sore for days, or slower, something’s off. Good training for runners should enhance endurance training, not compete with it.
The right workout routine leaves you feeling:
Stable
Capable
Confident
Not wrecked. This does not mean it won’t feel tough at times or most importantly in the beginning. When you first start out doing this, you will be sore almost inevitably. Don’t let it deter you. Keep striving and at some point you’ll know what I mean. It just feels like a part of a normal training plan. Not an add-on, not what you only focus on, and definitely not something you’ll ever want to skip again.
Want Help Building a Runner-Specific Strength Plan?
Most runners know they should strength train, but they’re unsure what actually matters, how much is enough, or how to fit it into a weekly schedule without losing running fitness.
That’s where coaching makes the difference.
If you want a strength training program built specifically for runners, one that supports your race goals, your body, and your real life, I’d love to help! https://calendly.com/coachwilson/intro-coaching-call
Train smart. Build strength. Keep running strong for the long haul.