Strength Training Workouts for Runners

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



Leave a Reply

*