Strength Training for Runners – The Complete Guide

This guide is prepared by RunnerLab. RunnerLab specializes in evidence-based training, working to optimize runners' performance through the latest research and physiological knowledge.

Strength Training for Runners: Improve Running Economy and Reduce Injuries

You're likely familiar with the feeling: legs getting heavy in the last kilometers, hips dropping, and form deteriorating. This is where strength training makes a difference. But not just any strength training. The key is not whether you train with a barbell or body weight – it's that you train hard enough for the last reps to truly challenge you.

In this guide, you'll learn the essentials of strength training for runners: Why it works, how to get started, and how to integrate it into your running regimen.

Why Should Runners Strength Train?

Research highlights three clear benefits:

1. Better Running Economy

Running economy involves how efficiently your body uses energy at a given speed. The better the running economy, the less effort required to maintain the same pace. Systematic reviews show that strength training improves running economy by 2-8% for runners. It might not sound like much, but in practice, it can mean several minutes in a half marathon.

2. Fewer Injuries

A large meta-analysis involving over 26,000 athletes showed that strength training reduced injury risk to less than one-third. Overuse injuries – the type most runners suffer from – could nearly be halved. This makes sense: Strength training not only builds muscles but also strengthens tendons, ligaments, and bones – tissues that gradually adapt to stress.

For runners, it's especially relevant for common problem areas like the Achilles tendon, knee tendons, and hip muscles. These structures endure immense forces with each step – up to 2-3 times your body weight. Strength training equips them better to handle repetitive stress.

3. Faster Times

Several studies show improved times for distances from 1,500 meters to 10 km after strength training. It's not about bigger muscles but better force transfer to the ground.

What About the Fear of Heavy Legs?

Many runners fear getting heavy and slow from strength training. But research dispels this worry.

When you combine strength training with running, your body primarily builds neural strength – the nervous system's ability to activate muscles – not muscle volume. Runners who add strength training do not gain weight but run faster and more efficiently.

Get Started with Strength Training

The Key Principle: Train Close to Fatigue

Many believe that strength training only works with heavy weights in a gym. But research suggests otherwise: The key isn't how heavy you lift – it's how close to fatigue you train.

This means you can achieve great results with both a barbell and your own body weight – as long as the last reps feel really hard.

How to Measure It:

Imagine doing an exercise and stopping. How many more reps could you have done with good technique? This number is called RIR (Reps In Reserve).

In practice, this means:

• Choose an exercise (or weight) difficult enough to tire you after relatively few reps with good technique
• Stop when you have 2-3 reps left in the tank – don't push to complete exhaustion
• If you could easily do 10 more, the exercise is too easy: Choose a harder variant or add weight

What About Core and Planks?

Many running programs heavily focus on planks. But planks are static, while running is dynamic – your core must stabilize during movement, not stillness. The good news: Big leg exercises (squats, deadlifts, lunges) also train your core significantly. When holding a heavy barbell on your back, core muscles work hard to stabilize the spine. So, if you do the programs below, you get core training as a bonus.

Choose Your Training Style

The principle is the same whether you train at the gym or home: Choose exercises challenging enough to reach fatigue within a reasonable number of reps. In the gym, you adjust difficulty by changing the weight. At home, adjust by selecting harder exercise variants.

Program 1: Gym (30-40 min)

Perform the program twice a week. Choose a weight where you hit RIR 2-3 at the given reps. This means when you've done the stated reps, you should feel you have exactly 2-3 reps left in the tank.

How to Perform the Exercises

Squat: Stand with feet shoulder-width apart. Lower hips down and back as if sitting on a chair. Keep chest up and knees in line with toes. Go as deep as mobility allows – depth is more important than weight. Push up to start.

Romanian Deadlift: Stand with feet hip-width apart, barbell in front of thighs. Push hips back while lowering weight along legs. Keep back neutral and a slight bend in knees. Feel stretch in hamstrings. Push hips forward to rise.

Lunges: Step forward or backward. Lower rear knee toward floor. Keep torso upright and front knee over ankle. Push back to start. Backward lunges are often gentler on knees.

Step-ups: Find a box of suitable height (knee height is a good start). Place one foot on the box. Push up using only the top leg – avoid pushing off with the back leg. Lower down with control.

Calf Raises: Stand on the edge of a step with heels free. Rise onto toes as high as possible. Lower slowly – ideally a bit below horizontal. Hold 2 seconds at the bottom. Do them on one leg for maximum effect.

Practical Tips

• Start with 1-2 light warm-up sets in squat
• Choose a weight where the last reps are challenging but technicallyclean
• Increase weight by 2.5-5 kg when you can complete all sets with good form
• Want to save time? Perform Romanian deadlift and calf raises as supersets (alternating without rest). This can halve workout time without compromising results.

Program 2: Home workout without equipment (20-30 min)

Do the program 2-3 times a week. Choose the exercise variant where you hit RIR 2-3 at the given reps. If the exercise is too easy, use the progression in the table.

How to perform the exercises

Split squat: Stand in a long stride position with back foot on a chair or sofa (Bulgarian squats) or on the floor. Lower back knee to floor keeping torso upright. Push up again. All reps on one leg, then switch.

Feet elevated hip thrust: Sit on floor with upper back against a sofa or chair and feet on an elevation (chair, bench, or step). Roll hip up to form a straight line from knees to shoulders. Squeeze glutes at top and hold briefly. Lower controlled. Elevation increases range of motion and makes exercise harder.

Single-leg glute bridge: Lie on back with one leg bent and foot on floor. Lift other leg. Push hips up to form a straight line from knees to shoulders. Squeeze glutes at top. Lower controlled.

Calf raises on stairs: Stand on a step with heels free. Lift onto toes as high as possible. Lower slowly (3 seconds) below horizontal. Do them one leg at a time for max effect.

Making exercises harder

When an exercise becomes too easy (you could do 5+ more), it's time to make it harder:

• Slow down: 3-4 seconds on the way down increases load significantly
• Pause: 2-3 seconds at the bottom of the motion
• Add weight: A backpack with books or water bottles
• Choose harder variant: See progression in the table above

Dosage: Integrating strength training into your running training

How often and when?

You can achieve strong results with just 2 training sessions a week. Here are the key guidelines:

• Best: Schedule strength training after hard runs (intervals, tempo) – this combines load and gives better recovery conditions in the following days
  
  
• Next best: Strength train the day after hard runs
  
  
• Avoid: Heavy strength training the day before important run sessions

Example week structure

Build up gradually: 3-phase progression

If you haven't strength trained before, build up gradually to avoid overload:

Expect measurable improvements in your running training after 8-12 weeks of consistent strength training. You'll notice exercises getting easier before then, but real transfer to running requires patience.

Adapt to your running season

Your strength training should be adapted to where you are in relation to your nextrun:

Important: In race preparation, cut down on volume (sets), not intensity. Keep RIR around 2-3 – this maintains strength.

Summary: 5 Key Points

1. Train near fatigue: The focus isn't weight, but last reps should feel tough (RIR 2-3)

2. Twice a week suffices: More isn't always better

3. Prioritize big lifts: Squats, deadlifts, and lunges offer most for time spent – and train core

4. Place it right: Strength train post-hard runs or on easy days

5. Build gradually: Start with lighter versions, give 8-12 weeks for effect on running

Happy training!

Article by LøberLab. Learn more about their work at www.loberlab.dk.

Sources

1. Llanos-Lagos C, et al. Effect of Strength Training Programs in Middle- and Long-Distance Runners' Economy at Different Running Speeds: A Systematic Review with Meta-analysis. Sports Med. 2024.
2. Lauersen JB, et al. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med. 2014.
3. Blagrove RC, et al. Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Med. 2018.
4. Eihara Y, et al. Heavy Resistance Training Versus Plyometric Training for Improving Running Economy and Running Time Trial Performance: A Systematic Review and Meta-analysis. Sports Med Open. 2022.
5. Iversen VM, et al. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med. 2021.