Strength Training for Runners: 3 Workouts

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.

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 squats
• Three sets of 10 lunges (on each side)
• Three wall quad sits (holding for 45 seconds each)
• Three sets of 10 heel raises
• Two sets of 10 toe raises

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-ups
• 10 Superman abs (holding each for five to 10 seconds)