The Most Effective Strength Training For Runners

Strength training should be incorporated into your fitness programme if you want to be successful runners. Here are some great home workouts you can perform.

Many runners believe that only their legs require exercise. Serious runners, on the other hand, understand the importance of training your entire body to run efficiently.

However, both novice and seasoned runners are frequently confused about why strength training is important for them. Strength training strengthens joints and muscles, lowering your chance of injury and increasing your running duration.

Strength training helps runners achieve three major objectives:
  1. It helps to keep ailments at bay by strengthening muscles and connective tissues.
  2. Improves running speed by increasing neuromuscular coordination and power.
  3. Encourages synchronisation and stride efficiency, which improves running economy.

Weight training results in stronger muscles, which leads to an increase in running speed. The body subsequently expends less energy to maintain a particular speed because the brain modifies its neural recruitment pattern, and the more fatigue-resistant muscle fibres are recruited to expend less energy while running.

The lower body, core, and upper body are the three key areas for runners to focus on during strength training. Of course, a runner’s legs must be strong, but not in the way that a bodybuilder’s legs are powerful, but in the way that an endurance athlete’s legs are strong.

Construction of a Base (for stability and endurance)

The Most Effective Strength Training For Runners

For each exercise, perform 2-3 sets of 10-15 repetitions.

  1. Glute Bridges 
  2. Bird Dog 
  3. Elbow Plank
  4. Side Plank 
  5. Clam Shells
  6. Lunges 
  7. Pull-ups 
  8. Pushups 

Mid-range (for strength and hypertrophy)

The Most Effective Strength Training For Runners

Use elastic resistance bands or weights to add external resistance.

For each exercise, perform 2-3 sets of 10-15 repetitions.

  1. Squats 
  2. Single-Leg Deadlift 
  3. Alternate Leg Step-ups 
  4. Bench Press / Dumbbell Press 
  5. Shoulder Press 
  6. Pull-ups 
  7. Bent over rows

As the race day approaches

The Most Effective Strength Training For Runners

Once a week, do heavy strength training and once a week, do a mild explosive workout.

For Strength 

For each exercise, perform 3-5 sets of 4-6 repetitions (warm-up set not included)

  1. Deadlift
  2. Squat 
  3. Turkish GetUp 
  4. Clean and Press
  5. One Arm Rows 
  6. Pullovers 
For Speed 

For each exercise, perform three sets of 15-20 repetitions.

  1. Jump Squats
  2. Box Jumps 
  3. Lateral Jump + Burpee 
  4. Medicine Ball Throws 
  5. Push Press / Snatches 
  6. Wood Chops