Programs for Sports Strength Training for Runners: 3 Workouts By Christine Luff, ACE-CPT Christine Luff, ACE-CPT Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. Learn about our editorial process Updated on May 18, 2024 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Michael Lau, PT, DPT, CSCS Medically reviewed by Michael Lau, PT, DPT, CSCS Michael Lau, PT, DPT, CSCS, is a licensed physical therapist, strength and conditioning coach, and co-founder of The Prehab Guys. Learn about our Medical Review Board Print Verywell / Ryan Kelly Whether preparing for a marathon, half-marathon, or obstacle course race, you can benefit from a strength-training regimen. Strengthening your muscles can translate into greater running efficiency and prepare you to perform longer before fatiguing or cramping up. No heavy weights or gym membership is required; you can use our simple, at-home program structured around strength training for runners. These workouts are best done on days you are not running, or are doing a short, easy run. You can start today with one of our three safe, effective strength-training programs (beginner, intermediate, and advanced). Start with a warm-up and complete the exercises in order, with a 30-second break between each set. Finish with full-body stretches. If you aren't sure which training program is right for you, it's best to start with an easier program and work your way up to a more challenging one progressively. Beginner Strength Training for Runners If you're new to strength training or it's been a while since you've lifted weights, this workout is best to start. Lower Body Workout One set of 15 squats 15 lunges on each leg Three wall quad sits (holding for 30 seconds each) Three sets of 10 calf raises One set of 10 toe raises Core Workout Front plank (holding for 30 seconds) Side plank (both sides, holding for 30 seconds) Bicycle crunches (one 60-second set) One set of 12 bird-dogs (holding for five seconds each) Reverse crunches (one 30-second set) One set of 20 push-ups Intermediate Strength Training for Runners The intermediate strength training program for runners amps up the number of sets and adds some variations to increase the workout intensity. Lower Body Workout Two sets of 15 squats Two sets of 15 lunges (on each side) Three wall quad sits (holding for 40 seconds each) Three sets of 10 heel raises 15 toe raises Core Workout Front plank (holding for 45 seconds) Side plank (both sides, holding for 45 seconds) Bicycle crunches (one 90-second set) 12 bird-dogs (holding for 10 seconds) Reverse crunches (one 60-second set) 40 push-ups Three Superman abs (holding each for three seconds) Advanced Strength Training for Runners With the advanced strength training program for runners, you can build endurance and lean muscle mass by increasing reps and hold times. Lower Body Workouts Three sets of 15 squatsThree sets of 10 lunges (on each side)Three wall quad sits (holding for 45 seconds each)Three sets of 10 heel raisesTwo sets of 10 toe raises Focus on form and engage the muscles from the hips up to the neck to ensure your core is rock solid and your back is well-protected. Core Workout Front plank (holding for 60 to 90 seconds)Side plank (both sides, holding for 60 to 90 seconds)Bicycle crunches (one two-minute set)12 bird-dogs (holding for 15 seconds each)Reverse crunches (one 90-second set)50 push-ups10 Superman abs (holding each for five to 10 seconds) Are You Lifting Enough Weight? 1 Source Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Taipale RS, Mikkola J, Nummela A, et al. Strength training in endurance runners. Int J Sports Med. 2010;31(7):468-76. doi:10.1055/s-0029-1243639 By Christine Luff, ACE-CPT Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Helpful Report an Error Other Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.