Strength training is important for everyone, especially runners. However, it’s often thrown to the wayside for distance runners and other endurance athletes because it doesn’t seem important to their sport or they don’t know how to fit strength training into their fitness routine. 

Still, strength training should be a priority for runners because it has many benefits that can improve a runner’s speed and endurance, as well as prevent injuries due to weak muscles and overuse. 

Strength Training is an Important Part of Running 

Strength training can really help runners looking to improve at their sport. 

With stronger muscles, runners are able to prevent common injuries caused by weaknesses and compensations, typically in the glutes and hips. Injuries like these can often keep runners away from their sport for weeks and, typically, the prescription for muscular injuries is strength training. Building strength in the lower body and core not only prevents injury, but can also improve your running form. Better running form makes you a more efficient runner. 

Another way strength training can help runners is increasing your running speed. With more strength, your body has more power to complete the motions required for running. Additionally, as you get stronger, the muscles can reach faster paces at a lower effort, which both conserves energy and makes you quicker on your feet. 

In addition to the two benefits above, improved strength also improves your overall coordination and balance. This is incredibly important to be an efficient runner. It also helps keep you safe, making it easier to run on uneven terrain and help you stay upright and not roll ankles or get injured in a different fashion.

Incorporate Strength Training into Your Running Regimen 

Knowing how to incorporate strength training into your running regimen will help you make your strength more effective while preventing overuse injuries. 

Most runners follow training that incorporates speed work once per week, a long run once per week, a few other shorter, lighter runs, and at least one rest day. 

When designing your new training program to incorporate building strength, be sure to not plan strength training for a day where you’re doing speed work, a long run, or a day meant for rest. Speed work and long runs both take a lot of energy and muscle. Doubling up with strength on one of these days could lead to energy. Similarly, your body needs a rest day to repair and recover from a week of exercise. Skipping a rest day could also result in injury. 

Most experts recommend strength training 2-3 times per week for the best results. Additionally, it’s best if strength days aren’t back-to-back. Most of the times, runners excel with one day dedicated to strength and 1-2 “double-days” with strength training and an easy run. 

Sample Run Training Plan with Strength Training

Monday: Rest

Tuesday: Easy Run + Strength

Wednesday: Speed Work

Thursday: Easy Run

Friday: Easy Run + Strength

Saturday: Rest and/or Easy Run

Sunday: Long Run 

Of course, you can edit the plan to fit your schedule and lifestyle. You might also find benefits in working with a run coach who can help you make a plan that combines running and strength training. 

Strength Exercises for Runners 

Just because you’re strength training doesn’t mean you have to go to the gym and lift heavy weights for hours. Most of the time bodyweight exercises or exercises with dumbbells can be done at home in a 20-40 minute session. 

You will want to focus on exercises that will improve your running. This means your focus will be on your lower body and core to improve form, speed, and overall efficiency. 

The exercises below are great starting options you can add to your workout. Many of these exercises can be built-upon, which means by adding weights or resistance bands you can continue to build strength even if you feel you’ve “maxed out” your strength-building capacity with bodyweight versions. 

Lunges. Lunges work your gluteal muscles, which are integral to running. Many runners suffer from weak glutes and don’t know until they get an injury — which shows itself through knee pain. You can do static lunges (just step out and then return to standing) or walking lunges (require more balance).