Strength Training for Runners – The Complete Guide

This guide is prepared 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 little, and body struggles to maintain 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 bodyweight – the key is that you train hard enough for the last repetitions to really challenge you.

In this guide, you'll get the essentials about strength training for runners: Why it works, how to get started, and how to fit it into your running routine.

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. Better running economy means less effort to maintain the same pace. Systematic reviews show that strength training improves running economy by 2-8% for 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 strength training reduced injury risk to less than a third. Overuse injuries – the type most runners get – could be nearly halved. It makes sense: Strength training not only builds muscles but also strengthens tendons, ligaments, and bones – tissues that adapt gradually to load.

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

3. Faster Times

Several studies show improved times over 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 Fear of Heavy Legs?

Many runners fear becoming heavy and slow from strength training. But research dispels this 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 adding strength training don't gain weight but run faster and more efficiently.

Get Started with Strength Training

The Key Principle: Train Close to Exhaustion

Many believe 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 with both barbell and bodyweight – as long as the last repetitions feel really hard.

How to Measure It:

Imagine performing 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) challenging enough to get exhausted 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 focus heavily 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 you hold a heavy barbell on your back, core muscles work hard to keep the spine stable. So if you do the programs below, you get core training included.

Choose Your Training Form

The principle is the same whether you train in a gym or at home: Choose exercises difficult enough to reach exhaustion within a reasonable number of reps. In the gym, you adjust difficulty by changing the weight. At home, adjust by choosing more difficult 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 that when you've done the given reps, you should feel like 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 aligned 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 slight knee bend. Feel stretch in hamstrings. Push hips forward to stand up.

Lunges: Take a long step forward or backward. Lower back knee toward floor. Keep torso upright and front knee over ankle. Push back to start. Backward lunges are often easier 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 slowly.

Calf Raises: Stand on the edge of a step with heels free. Lift up on toes as high as possible. Lower slowly – preferably slightly 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? Do Romanian deadlifts and calf raises as supersets (alternately without rest). It can cut 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 variation where you hit RIR 2-3 at the specified 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 rear foot on a chair or sofa (Bulgarian squats) or on the floor. Lower the rear knee to the floor while keeping the torso upright. Push up again. All reps on one leg, then switch.

Feet elevated hip thrust: Sit on the floor with upper back against a sofa or chair and feet on a raised surface (chair, bench, or step). Roll hips up so the body forms a straight line from knee to shoulder. Squeeze glutes at the top and hold briefly. Lower controlled. Elevation under feet increases range and makes exercise harder.

Single-leg glute bridge: Lie on your back with one leg bent and foot on the floor. Lift the other leg. Push hips up so the body forms a straight line from knee to shoulder. Squeeze glute at the top. Lower controlled.

Calf raises on stairs: Stand on a step with heels free. Raise onto toes as high as possible. Lower slowly (3 seconds) 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
• Pause: 2-3 seconds at the bottom of the movement
• Add weight: A backpack with books or water bottles
• Choose harder variant: See progression in the 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) – you consolidate load and have better conditions for recovery in the following days
  
  
• Second best: Strength train the day after hard running sessions
  
  
• Avoid: Heavy strength training the day before important running sessions

Example week structure

Build up gradually: 3-phase progression

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

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

Adapt to your running season

Your strength training should adapt to where you are in your nextrun:

Important: In race prep, cut volume (sets), not difficulty. Keep RIR around 2-3 to maintain strength.

Summary: Top 5 Points

1. Train near fatigue: The key isn't weight, but hard final reps (RIR 2-3)

2. Twice weekly is enough: More isn't always better

3. Prioritize big exercises: Squats, deadlifts, lunges offer most for your time and train core too

4. Place correctly: Strength training after hard runs or on easy days

5. Build gradually: Start light, allow 8-12 weeks for effect on running

Happy training!

Article by RunningXpertLab. Read 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.