What Strength Training Should Runners Do?

Strength Training for Runners: Build Power Without Losing Speed

 

When you think of running, strength training might not be the first thing that comes to mind. Most people picture miles on the road in a running t shirt, not time in the gym under a barbell. But strength work is the secret weapon that helps runners stay injury-free, run faster, and build the resilience to finish a race strong — whether it’s a 5K or a full marathon.

In this guide, we’ll explore exactly what strength training runners should do, why it matters, and how to fit it into your weekly schedule without compromising your mileage.

 

Why Runners Need Strength Training

 

Runners often fear that lifting weights will make them “too bulky” or slow. The reality is very different: the right strength program builds lean, efficient muscle that supports your stride. Here are the main benefits:

 

• Better running economy → Stronger muscles use less energy per step, so you can go further before fatigue sets in.

• Fewer injuries → Strengthening your glutes, hips, and core helps prevent common injuries like shin splints, IT band syndrome, and knee pain.

• Improved speed and power → Sprinting, hill running, and finishing kicks all rely on explosive muscle strength.

• Posture and endurance → Strong core and upper body keep you upright in the late miles when fatigue tries to drag you down.

 

Think of it like your gear: you wouldn’t go on a long run in a heavy cotton top. You’d choose a breathable sports gym shirt or even a reflective running shirt for safety at night. Strength training is that same upgrade for your body.

 

How Much Strength Training Should Runners Do?

 

You don’t need to live in the gym to see results. For most runners, two short sessions per week (20–40 minutes) is enough. Beginners can start with one session and build up gradually.

A good rule of thumb:

 

• Beginners → 1 session per week to start building a foundation.

• Intermediate runners → 2 sessions per week focusing on core, glutes, and legs.

• Marathon runners → 2 sessions per week in off-season; 1 lighter session during peak training.

 

The aim is not bodybuilding — it’s functional strength that directly supports running.

 

Core Strength: The Foundation of Running

 

Running is basically a series of single-leg balances repeated thousands of times. A strong core keeps you stable, upright, and efficient.

 

• Plank → Rest on your forearms and toes, keeping your body straight. Builds deep abdominal stability.

• Side plank → Same as plank but turned sideways, supported on one elbow. Strengthens obliques and helps with balance.

• Dead bug → Lie on your back with arms and legs in the air. Lower opposite arm and leg slowly, keeping your back flat. Teaches stability while moving.

• Russian twist → Sit on the ground, lean back slightly, lift your feet, and twist side to side. Targets your obliques and improves rotational strength.

• Bird dog → On all fours, extend one arm forward and the opposite leg back, then switch. Builds coordination and core stability.

 

Runners who add these exercises find they hold form better late in races, especially in a tough marathon when posture usually collapses.

 

Glutes and Hips: Power for Every Stride

 

Weak glutes are one of the most common problems in runners. They cause the knees to cave in, hips to drop, and strides to become inefficient.

 

• Glute bridge → Lie on your back, knees bent, feet flat. Lift your hips until your body forms a line from shoulders to knees.

• Hip thrust → Similar to glute bridge, but shoulders elevated on a bench or sofa. More range of motion for stronger glutes.

• Step-ups → Step onto a sturdy bench or chair, pushing through the heel. Mimics running uphill.

• Lateral band walk → Put a resistance band around your thighs, half squat, and step sideways. Great for outer hips.

• Single-leg squat → Stand on one leg and squat slowly. Improves balance and hip strength.

 

Just like switching from heavy cotton to a polyester men’s running shirt, glute strength makes your stride smoother and more efficient.

 

Quads and Hamstrings: Your Running Engine

 

Your quads push you forward, while hamstrings act as brakes and stabilisers. Keeping them balanced is essential.

 

• Lunges → Step forward, lower into a lunge, and push back up. Builds quads and glutes.

• Bulgarian split squats → Like a lunge but with the back foot on a chair. Develops single-leg power.

• Romanian deadlift → Hold weights, hinge forward at the hips with a flat back, then stand tall. Strengthens hamstrings.

• Leg curl with band → Lie face down, wrap a band around your ankles, and curl heels toward your glutes.

 

These exercises also carry over into other sports. Many runners cross-train with football, basketball, or boxing, and quad/hamstring strength makes those transitions smoother. Wearing compression shorts with pockets or cycling shorts during these workouts keeps everything flexible and supported.

 

Calves and Ankles: The Spring in Your Step

 

Your calves push you off the ground with every stride, absorbing and releasing energy like springs.

 

• Calf raise → Stand tall, push onto your toes, then lower slowly.

• Bent-knee calf raise → Same movement but with knees bent, targeting the soleus muscle.

• Jump rope drills → Simple but effective for ankle strength and running rhythm.

Stronger calves not only make running more efficient but also help in sports like Muay Thai and MMA, where explosive lower-leg power is crucial.

 

Upper Body: The Unsung Hero

 

Strong legs get the glory, but your arms and shoulders are what keep your rhythm and posture in check.

 

• Push-ups → Builds chest and shoulder endurance.

• Rows → Strengthens upper back, improving posture.

• Shoulder press → Overhead lifts with light weights for shoulder endurance.

• Pull-ups (or band-assisted) → Helps balance out pushing muscles and improves grip.

 

A strong upper body prevents your arms from drooping late in a race — the same way a reflective running shirt keeps you visible and steady in the dark. Small details make a big difference.

 

Sample Strength Workouts for Runners

 

Here are two easy routines you can rotate twice a week.

Workout A (Lower Body Focus)

 

• Step-ups – 3×12 per leg

• Romanian deadlifts – 3×10

• Calf raises – 3×20

• Glute bridges – 3×15

• Side plank – 3×30s each side

 

Workout B (Full Body & Core)

 

• Push-ups – 3×10–15

• Band rows – 3×12

• Bulgarian split squats – 3×10 each leg

• Bird dogs – 3×12 each side

• Plank with shoulder taps – 3×30s

 

How to Combine Running and Strength

 

• Easy run days → Add a short 20–30 min strength session.

• Rest days → Full strength workout.

• Hard run days (intervals/long runs) → Skip strength or just do light mobility.

 

The goal is to complement, not compete with, your mileage.

 

What Gear Helps?

 

The right clothing makes a big difference.

 

• Breathable running t shirt → Keeps you cool during combined run + strength sessions.

• Men’s running shirts in polyester → Sweat-wicking, light, and ideal for marathons.

• Reflective running shirt → For evening outdoor runs.

• Compression shorts with elasticated waist and zip pocket → Perfect for combining running with gym work.

• Cycling shorts / men’s gym clothing → Good for cross-training days or sports like football and basketball.

 

Just like training itself, the right kit is about efficiency and comfort.

 

Mistakes to Avoid

 

1. Doing nothing but miles – leads to injuries and plateaus.

2. Lifting too heavy – leaves you sore and ruins runs.

3. Skipping recovery – sleep and nutrition matter as much as training.

4. Poor form – rushing through strength work can cause setbacks.

 

Long-Term Benefits

 

After a few months of strength work, most runners notice:

 

• More efficient stride

• Fewer aches and injuries

• Faster recovery between runs

• Extra power in sprints and hills

• Confidence that lasts deep into races

 

Final Thoughts

 

Strength training for runners isn’t about bodybuilding. It’s about building resilience, efficiency, and speed. Two short sessions a week targeting your core, glutes, legs, and upper body will make you a stronger, more balanced athlete.

Next time you lace up and pull on your running shirt, remember: running may be the heart of your training, but strength is the backbone. Add the two together, and you’ll run further, faster, and stronger — without losing speed.