Strength Training Workouts for Runners

If you decide to incorporate strength training into your cross training schedule it should remain a regular routine.   If you strength train only once a month, you will not see any results.  Most effective strength training for runners should be at most 2 -3 times a week.   You won’t see immediate results in your running but over time and depending on your workout intensity, you will see yourself run faster and you will be able to push yourself harder.

The purpose for runners to strengthen their body is to prevent injuries.  Therefore, the most important muscles to train are in the lower body since they bear the most weight and stress during running.  Upper body strengthening is to keep your body balanced.  Core strength is important as abs keep runners well-aligned and less prone to back injury.

Muscle Group	Exercise
Quadriceps, hamstrings, hips	Squats, Dead Lifts, Lunges
Gluteals, Hamstrings	Good Morning Lift
Calves	Heel Raises
Shoulders	Shoulder Shrugs
Upper Back	Dumbbell Rows
Chest	Elevated Feet Push-ups Bench Press
Arms	Bicep Curls Tricep kickbacks
Lower Back	Superman

Related Running Tips:

1. Strength Training For Runners
2. Spice Up Your Cross Training
3. Stretching for runners
4. Climbing stairs is a good cross training idea
5. Proper running form
6. Speed training tips: Hill repeats
7. Nutrition for Female Vegetarian Runners