This guide is created by RunnerLab. RunnerLab specializes in evidence-based training and works to optimize runners' performance through the latest research and physiological knowledge.
Strength Training for Runners: Improve Running Economy and Reduce Injuries
You probably know the feeling: Legs get heavy in the last kilometers, hips drop a bit, and the body doesn't quite hold form. 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 your own body weight – the key is that you train hard enough so the last reps really challenge you.
In this guide, you'll get the essentials of strength training for runners: Why it works, how to get started, and how to fit it into your running training.
Why Should Runners Strength Train?
Research points to three clear benefits:
1. Better Running Economy
Running economy is about how efficiently your body uses energy at a given speed. The better the running economy, the less effort it takes to maintain the same pace. Systematic reviews show that strength training improves running economy by 2-8% in runners. It may not sound like much, but in practice, it can mean several minutes on a half marathon.
2. Fewer Injuries
A large meta-analysis with over 26,000 athletes showed that strength training reduced injury risk to less than a third. Overuse injuries – the type runners most often suffer from – could be nearly halved. It makes sense: Strength training not only builds muscles. It also strengthens tendons, ligaments, and bones – tissues that gradually adapt to load.
For runners, it's particularly relevant for typical problem areas like the Achilles tendon, knee tendons, and hip muscles. These structures are subjected to enormous forces with each running step – up to 2-3 times your body weight. Strength training makes them better equipped to handle the repeated load.
3. Faster Times
Several studies show improved times on distances from 1,500 meters to 10 km after strength training. It's not about bigger muscles, but about better force transfer to the ground.
What About the Fear of Heavy Legs?
Many runners fear becoming heavy and slow from strength training. But research dispels the concern.
When you combine strength training with running, the body primarily builds neural strength – the nervous system's ability to activate muscles – not muscle volume. Runners who add strength training don't gain weight, but they run faster and more efficiently.
Get Started with Strength Training
The Most Important Principle: Train Close to Exhaustion
Many believe that strength training only works with heavy weights in a gym. But research shows otherwise: The key is not how heavy you lift – the key is how close to exhaustion you train.
This means you can achieve good results both with a barbell and with your own body weight – as long as the last reps feel really hard.
How to Measure It:
Imagine you're doing an exercise and stop. How many more reps could you have done with good technique? This number is called RIR (Reps In Reserve).
| RIR — How to Assess Exhaustion | ||
|---|---|---|
| RIR | What It Feels Like | Effect |
| 0-1 | Could barely do more | Very effective |
| 2-3 | Hard, but a few left | Effective (recommended) |
| 5+ | Could easily do many more | Limited effect |
In practice, this means:
- Choose an exercise (or a weight) that is challenging enough to exhaust you after relatively few reps with good technique
- Stop when you have 2-3 reps left in the tank – don't push yourself to the limit
- 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 needs to stabilize during movement, not stillness. The good news: The major leg exercises (squats, deadlifts, lunges) also train your core significantly. When you hold a heavy barbell on your back, the core muscles work hard to keep the spine stable. So if you do the programs below, you'll get core training included.
Choose Your Training Form
The principle is the same whether you train in a gym or at home: Choose exercises that are challenging enough to reach exhaustion within a reasonable number of reps. In the gym, adjust the difficulty by changing the weight. At home, adjust by choosing harder exercise variants.
Program 1: Gym (30-40 min)
Perform the program 2 times a week. Choose a weight where you hit RIR 2-3 at the given reps. This means that when you've done the given reps, you should feel like you have exactly 2-3 reps left in the tank.
| Program 1: Gym | |||
|---|---|---|---|
| Exercise | Sets | Reps | Rest |
| Squat | 3-4 | 4-6 | 3 min |
| Romanian Deadlift | 3 | 6-8 | 2-3 min |
| Lunges or Step-ups | 2-3 | 6-8/leg | 2 min |
| Calf Raises (Standing) | 3 | anywhere;">10-15 | 1.5 min |
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 aligned with toes. Go as deep as mobility allows – depth over weight. Push up to start.
Romanian deadlift: Stand with feet hip-width, barbell in front of thighs. Push hips back while lowering weight along legs. Keep back neutral and knees slightly bent. Feel stretch in hamstrings. Push hips forward and stand up.
Lunges: Take a long step forward or backward. Lower rear knee toward floor. Keep torso upright and front knee over ankle. Push back to start. Reverse lunges are often gentler on knees.
Step-ups: Find a box at suitable height (knee height is a good start). Place one foot on box. Push up using only top leg – avoid pushing off with back leg. Lower down controlled.
Calf raises: Stand on edge of a step with heels free. Lift onto toes as high as possible. Lower slowly – ideally slightly below horizontal. Hold 2 seconds at bottom. Do them on one leg for max effect.
Practical tips
- Start with 1-2 light warm-up sets in squat
- Choose a weight where last reps are challenging but technically clean
- Increase weight by 2.5-5 kg when you can complete all sets with good form
- Want to save time? Do Romanian deadlift and calf raises as supersets (alternating without rest). It can halve training time without compromising results.
Program 2: Home workout without equipment (20-30 min)
Perform the program 2-3 times a week. Choose the exercise variant where you hit RIR 2-3 at the given reps. If exercise is too easy, use progression in table.
| Program 2: Home workout without equipment | |||
|---|---|---|---|
| Exercise | Sets | Reps | Progression |
| Split squat | 3-4 | 10-15/leg | Backpack with weight |
| Feet elevated hip thrust | 3 | 10-15 | Single-leg variant |
| Single leg glute bridge | 3 | 12-15/leg | Foot elevated |
| Calf raises on stairs | 3 | 15-25/leg | Slow down |
How to perform the exercises
Split squat: Stand in a long stride position with rear foot on a chair or sofa (Bulgarian squats) or on floor. Lower rear knee toward floor while 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 hips up so body forms a straight line from knee to shoulder. Squeeze glutes at top and hold briefly. Lower controlled. Elevation under feet 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 so body forms a straight line from knee to shoulder. Squeeze glute 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) to below horizontal. Do them one leg at a time for max effect.
How to make 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
- Hold a pause: 2-3 seconds at bottom of movement
- Add weight: A backpack with books or water bottles
- Choose harder variant: See progression in table above
Dosage: How to integrate strength training into your running
How often and when?
You can achieve strong results with just 2 training sessions a week. Here are the key guidelines:
- Best: Do strength training after hard runs (intervals, tempo) – this consolidates load and provides better recovery conditions in following days
- Second best: Strength train the day after hard runs
- Avoid: Heavy strength training the day before important runs
Example of weekly structure
| Example of weekly structure | ||
|---|---|---|
| Day | Run | Strength |
| Monday | Easy run | |
| Tuesday | Intervals | Strength training |
| Wednesday | Rest day | |
| Thursday | Easy run | |
| Friday | Tempo run | Strength Training |
| Saturday | Rest Day | |
| Sunday | Long Run | |
Build Gradually: 3-Phase Progression
If you haven't strength trained before, build up gradually to avoid overload:
| 3-Phase Progression | |||
|---|---|---|---|
| Phase | Period | Focus | RIR |
| Introduction | Week 1-4 | Learn techniques, light load | 5+ (not hard) |
| Build | Week 5-8 | Gradually increase difficulty | 3-4 |
| Strength | Week 9+ | Full exertion | 2-3 |
Expect measurable improvements in your running training after 8-12 weeks of consistent strength training. You'll notice exercises become 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 next run:
| Strength Training Through the Season | ||
|---|---|---|
| Phase | Period | Recommendation |
| Build | Far from competition | 2 x weekly Focus on progression |
| Competition Prep | 4-8 weeks before run | 1-2 x weekly Same weight, fewer sets |
| Taper | Last 1-2 weeks | Reduce or stop Prioritize fresh legs |
| Post-Competition | Week after run | Light training Build up again |
Important: In competition prep, reduce volume (sets), not difficulty. Keep RIR around 2-3 – this maintains your strength.
Summary: Top 5 Points
- Train close to fatigue: It's not the weight, but that the last reps feel hard (RIR 2-3)
- Twice a week is enough: More isn't necessarily better
- Prioritize big exercises: Squats, deadlifts, and lunges give the most for your time – and train core too
- Place it right: Strength training after hard runs or on easy days
- Build gradually: Start with lighter versions, and give it 8-12 weeks before expecting effects on your running training
Happy training!
The article is prepared by RunnerLab. Read more about their work at www.loberlab.dk.
Sources
Blagrove, R.C. et al. (2018). Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Medicine.
Eihara, Y. et al. (2022). Heavy Resistance Training Versus Plyometric Training for Improving Running Economy and Running Time Trial Performance: A Systematic Review and Meta-analysis. Sports Medicine - Open.
Iversen, V.M. et al. (2021). No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Medicine.
Lauersen, J.B. et al. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine.
Llanos-Lagos, C. et al. (2024). Effect of Strength Training Programs in Middle- and Long-Distance Runners' Economy at Different Running Speeds: A Systematic Review with Meta-analysis. Sports Medicine.
