How To Add Strength Training For Runners

This guide explains how to approach how to add strength training for runners, including the preparation, practical steps, common mistakes, and final checks that help you finish with confidence.

20-40 min/session Time needed

Easy to Moderate Difficulty

Overtraining, poor form Watch out for

Before You Start

Check first: Always listen to your body. If you experience sharp pain, stop immediately. If you have any pre-existing injuries or health concerns, consult with a doctor or physiotherapist before starting a new strength training programme. Proper form is more important than heavy weights or high reps to prevent injury.

Step-by-Step Instructions

Quick Reference

Common Problems When You Add Strength Training For Runners

Even with the best intentions, you might run into a few common hurdles when adding strength training. Knowing what they are and how to tackle them can keep you on track.

Feeling Too Sore to Run Effectively

This is a common issue, especially when you first start or increase the intensity of your strength workouts. If your legs are screaming the day after a strength session, it's known as Delayed Onset Muscle Soreness (DOMS). While a little soreness is normal, it shouldn't be so severe that it prevents you from running or alters your running form.

Fix: Start slowly. Begin with fewer sets and reps, or lighter weights. Gradually increase the volume and intensity over several weeks. Ensure you have at least one full recovery day between your strength session and your next hard run. Consider scheduling strength sessions before easy runs, or on non-running days. Adequate warm-ups and cool-downs are also vital.

Not Seeing Expected Results or Feeling Stronger

If you've been consistent but aren't feeling the benefits, it can be frustrating. This often comes down to not challenging your muscles enough or incorrect form.

Fix: Review your form first; bad form can make exercises ineffective. If your form is solid, ensure you're applying progressive overload. Are you consistently lifting the same weight for the same reps? Try increasing the weight, adding more reps, or performing an extra set. Make sure your workouts are actually challenging you, particularly in the last few repetitions of each set.

Lack of Motivation or Difficulty Sticking to a Routine

Life gets busy, and it's easy to let strength training slide when you're prioritising your runs. Maintaining motivation can be tough.

Fix: Make it a non-negotiable part of your schedule, just like important meetings. Find a workout partner for accountability. Break your workouts into smaller, manageable chunks (e.g., 20 minutes instead of 40). Focus on how strength training *enhances* your running performance, rather than seeing it as a separate chore. Try new exercises to keep things fresh, or follow a structured plan.

Feeling Bulky or Slow After Starting Strength Training

Some runners worry that strength training will make them "bulky" or slow them down. While significant muscle gain is possible with specific training (like bodybuilding), general strength training for runners focuses on functional strength, power, and muscle endurance, not necessarily massive size.

Fix: Understand that the type of strength training recommended for runners is designed to improve power-to-weight ratio and running economy, not bulk. The initial feeling of sluggishness might be due to muscle fatigue from new training stimulus. Ensure proper recovery and nutrition. As your body adapts, you'll feel stronger and more efficient, not heavier. If you're using very heavy weights and low reps exclusively, you might adjust to a slightly higher rep range (8-15) for endurance and functional strength.

Advanced Tips for How To Add Strength Training For Runners

Once you've built a solid foundation with basic strength exercises and are consistently integrating them into your routine, you can explore more advanced techniques to further enhance your running performance and resilience.

Incorporate Plyometrics (Jump Training)

Plyometrics involve explosive movements like jumping and hopping. They teach your muscles to produce maximum force in short bursts, which is excellent for improving running power, speed, and elasticity. Only add plyometrics once you have a solid base of strength to reduce injury risk.

Examples: Box jumps, broad jumps, skipping, single-leg hops, jump squats, bounding.
How to start: Begin with low-impact options and fewer repetitions (e.g., 2-3 sets of 5-8 reps) once or twice a week, ideally on a non-running day or before an easy run. Focus on quick ground contact and explosive power.

Focus on Unilateral (Single-Leg) Exercises

Running is essentially a series of single-leg bounds. Strengthening each leg independently helps address muscular imbalances, improves stability, and mimics the demands of running more closely.

Examples: Pistol squats (advanced), single-leg Romanian deadlifts (RDLs) with dumbbells, step-ups to balance, single-leg calf raises, Bulgarian split squats.
Benefits: Enhanced balance, improved proprioception (body awareness), and more specific strength for each leg's role in the running stride.

Implement Periodisation with Your Running Cycle

Just like you vary your running training throughout the year (base, build, peak, taper), you can also periodise your strength training. This means adjusting the type, intensity, and volume of your strength work to complement your running goals at different times.

Off-Season/Base Building: Focus on higher volume and more general strength, building a strong foundation.
Pre-Race/Peaking: Reduce strength volume and intensity, shifting to maintenance or explosive power work (plyometrics) to avoid fatigue and allow for running performance to take priority.
Taper: Significantly reduce or stop strength training to ensure fresh legs for race day.

Consider Heavier Lifting with Lower Reps

While 8-15 reps are great for muscular endurance and hypertrophy (muscle growth), incorporating some heavier lifting with lower reps (e.g., 3-6 reps) can be beneficial for building maximal strength and power, which translates well to running speed. This requires excellent form and should only be attempted after a significant period of foundational strength training.

Caution: Always prioritise form. Consider working with a qualified strength coach to ensure safety and effectiveness when lifting heavier loads.

Incorporate Mobility and Prehab Work

Advanced strength training isn't just about lifting heavy; it's also about moving well. Regularly dedicating time to mobility (improving range of motion) and prehab (prevention exercises) can unlock better movement patterns and further reduce injury risk.

Examples: Foam rolling, dynamic stretching, specific exercises targeting common runner tight spots (hip flexors, TFL, piriformis).
When: Incorporate these into your warm-ups, cool-downs, or even as separate, short daily sessions.

How To Add Strength Training For Runners FAQ

How often should runners strength train?

For most runners, 2-3 times per week is ideal. This frequency allows for sufficient stimulus for adaptation and adequate recovery time between sessions. If you're just starting, two sessions a week are perfectly fine.

What are the best strength exercises for runners?

The best exercises are compound movements that mimic running patterns and target key running muscles. These include squats, lunges, glute bridges, planks, calf raises, and single-leg deadlifts. Focusing on your core, glutes, hips, and legs will provide the most benefit.

Should I lift heavy or light weights?

For general strength and injury prevention, a mix is often beneficial. Start with bodyweight, then move to moderate weights (where you can perform 8-15 repetitions with good form). As you advance, you can incorporate some heavier lifting (3-6 reps) for maximal strength and power, but always prioritise form over weight.

Will strength training make me slower or bulky?

No, quite the opposite. When done correctly, strength training for runners is designed to make you more powerful, efficient, and resilient, not bulky. It improves your running economy and speed. Any initial feeling of sluggishness is typically due to muscle fatigue and will subside as your body adapts and recovers.

Can I do strength training and running on the same day?

Yes, you can, but it requires careful planning. If you combine them, it's generally best to do your strength training *before* an easy run, or to separate the sessions by several hours (e.g., strength in the morning, run in the evening). Avoid heavy strength sessions before long runs or hard interval workouts, as this can negatively impact your running performance and increase injury risk.

How long does it take to see results from strength training for runners?

You might start to feel stronger and notice minor improvements in your running efficiency within 4-6 weeks of consistent strength training. More significant benefits, such as reduced injury rates and noticeable performance gains, typically become apparent after 2-3 months of regular, well-structured work.

Final Checklist for How To Add Strength Training For Runners

Have you committed to 2-3 strength sessions per week? Consistency is key.
Is your strength training schedule planned around your key running workouts? Prioritise your running, but make time for strength.
Are you focusing on compound movements that target your core, glutes, hips, and legs? These are crucial for runners.
Are you using proper form for every exercise? Good form prevents injury and maximises effectiveness.
Are you progressively overloading your workouts? Gradually increasing reps, sets, or weight is necessary for continued gains.
Are you listening to your body and prioritising recovery? Rest, nutrition, and sleep are as important as the workout itself.
Do you have a warm-up and cool-down for each strength session? Don't skip these vital components.
Are you hydrating adequately during and after your workouts? Water supports muscle function and recovery.
Have you sought professional advice for any pre-existing injuries or health concerns? Safety first.

By following this guide and consistently applying these principles, you'll be well on your way to becoming a stronger, more resilient, and ultimately, a better runner. Happy running!