Strength Training Workouts For Runners

If you’re a runner reading this, you probably fall into one of two camps.

Either you think strength training will make you “bulky” and slow you down, or you know you should be doing it but aren’t sure how to fit this into your already packed training schedule.

I’m willing to bet that you’d rather spend those extra 30 minutes logging more miles instead of “wasting time” in the gym lifting heavy things.

You’re not alone. Many runners believe that the only way to get better at running is…to just run more!

As it turns out, that logic is about as flawed as thinking you can talk louder to your spouse and they’ll understand better.

Both can lead to injury.

Here’s the reality: running is a repetitive, single-plane movement that, while fantastic for cardiovascular health, can result in significant muscle imbalances leaving you vulnerable to injury.

You’re performing the same motion thousands of times – eventually something will break down.

Below are the top 4 benefits of strength training for runners.

At the bottom of this post, we’ve included a link to a 6-Week Program of Strength Training Workouts for Runners.

Injury Prevention: Your Insurance Policy

The single most compelling reason to add strength training to your routine is injury prevention.

Research consistently shows that runners who incorporate regular strength training reduce their injury risk by 20% to 50%.

Think about it – every time your foot hits the ground, you’re absorbing forces equivalent to 2-3 times your bodyweight.

If you weight 150 pounds, the up to 450 pounds of force with each step!

Multiply that by the thousands of steps you take during your runs.

Strength training builds resilient muscles, tendons and bones that can handle these repetitive forces without breaking down.

Improved Running Economy

Running economy – how efficiently you use oxygen at a given pace – is one of the strongest predictors of distance running performance.

Studies show that runners who add strength training improve their running economy by 3 to 8%, which translates into faster times without having to run harder.

Additionally, strength training improves your neuromuscular coordination and teaches your muscles to fire more efficiently.

This is like upgrading your engine’s fuel efficiency – you’ll get more miles per gallon of effort.

Power and Speed Development

Want to run faster?

Simply logging more miles alone won’t cut it.

Strength training, particularly exercises that develop power (like squats, deadlifts and plyometrics), directly improves your ability to generate force quickly.

This translates to a more powerful stride, better incline performance, and that crucial kick you need in the final stretch of a race.

Even if you’re not racing who doesn’t want to feel strong running over the causeways that used to leave you gasping?

Addresses Muscle Imbalances

Running predominantly works your body in one plane of movement – forward and backward.

This creates strength imbalances, particularly weak glutes, hip flexors and lateral stabilizers.

These imbalances don’t just increase injury risk; they also limit your performance.

Weak glutes, for example, can cause your knees to cave inward during your stride, creating inefficient movement patterns and potential knee problems down the road.

Strength training addresses these imbalances by working your muscles through multiple planes of movement and enhancing complimentary movement patterns.

This ensures your entire kinetic chain functions as intended.

The Time Investment Reality Check

I know what you’re thinking: “I barely have time for my runs, let alone adding gym time.”

Here’s the thing – would you rather spend a couple of hours per week strength training, or spend 6 to 12 weeks on the sidelines recovering from an injury (you could have prevented)?

Most runners would benefit from 2 strength training sessions per week that take anywhere from 30 to 45 minutes each to complete.

This investment will provide significant benefits that will keep you running strong.

Download our Strength Training Workouts for Runners

The key is focusing on compound movements that address the common weaknesses in runners: squats for overall lower body strength, deadlifts for posterior chain development, single leg exercises for balance and stability, and upper body & core work for better posture and power transfer.

You don’t need to become a powerlifter – you just need to build a strong, resilient body that can handle the demands you’re placing on it mile after mile.

Ready to become a stronger, more resilient runner?

Click here to download our free 6-Week Strength Training Program for Runners.

Your future self will thank you.