Essential Strength Training Exercises for Runners

Contrary to what many people think, being a runner involves so much more than actually running. While the majority of our time is spent logging miles, some of the most important elements of the sport take place after the run is complete. Staying healthy while running involves rest, recovery, fuel, nutrition, cross training – and most importantly: strength training.

Regular strength training is essential for runners of any kind; whether you run for fun, to stay healthy, or to compete at high levels. Most beginner runners underestimate the importance of completing regular strength training exercises until they wind up with an overuse injury from too much running.

It’s no secret that running can be hard on the body. The constant pounding on your joints with each step make it a sport that is highly debated. However, if you’ve ever tried it, you’ve likely discovered some of the amazing benefits and decided that it’s worth the risk of damage. Luckily for us, there are many things we can do as runners to prevent damage to our joints, bones and muscles.

The most beneficial of these activities is maintaining a regular strength training routine.

Strength training workouts increase muscle strength throughout our body – not just in our legs. Full body strength improves our efficiency on the run, taking some of the force off of just one area and spreading it out throughout the body. Leg strengthening exercises increase our muscle strength in the areas that protect our joints, preventing as much damage from being done with each step.

Many strength training exercises, like the ones in this workout, can be completed right at home with no extra equipment. These bodyweight strength exercises involve plyometric movements, which strengthen multiple muscles at one time.

There’s no better way to ensure you are able to continue running and training without injury than to proactively incorporate strength training on a regular basis. Completing a strength workout on a weekly basis will keep your muscles strong and helpful out on the run.

This simple 30 minute strength workout includes strength training exercises for each major area of the body: the core, back, arms, and legs, while targeting running specific muscles as well – glutes, hamstrings, quads, shins and claves.

Try adding this workout to your weekly training routine to keep running strong and injury free!

30 Minute Strength Training Workout for Runners

25 squats

20 forward lunges, alternating legs

20 side lunges, alternating sides

25 jump squats

20 jump lunges

20 side lunges, alternating sides

60 second plank

40 alternating leg lifts, lying on back

40 alternating leg lifts, lying on right side

40 alternating leg lifts, lying on stomach

40 alternating leg lifts, lying on left side

60 second bridge

30 hip lifts

10 second left leg bridge

10 second right leg bridge

10 left leg bridge lifts

10 right leg bridge lifts

20 leg extensions (with stability ball)

40 clamshells, alternating sides (optional resistance band)

40 superman lifts

30 second superman hold

40 single leg squats on stair, alternating sides

40 hip lifts on stair, alternating sides

15 bicep curls (with dumbbells)

• Repeat 3 times

15 straight arm extensions (with dumbbells)

• Repeat 3 times

15 bent over row (with dumbbells)

• Repeat 3 times

15 overhead press (with dumbbells)

• Repeat 3 times

These strength training exercises will keep you strong and healthy on the run, with just 30 minutes of time each week! If the workout starts to feel too easy, challenge yourself to increase the number of repetitions.

As your running distance increases, strength training becomes even more important. These simple exercises will help you safely increase your mileage, speed, and continue to improve on the run. Try it out!

More strength training workouts:

• 30 Day Strength Training Challenge for Runners
• The Ultimate Pyramid Workout for Runner’s Strength