Strength Training: A Key Part of Every Runner’s Routine

Strength training can be a valuable addition to a runner’s routine. It can improve running economy, strengthen bones, and support the health of muscles, tendons, cartilage, and other tissues. By gradually exposing the body to resistance, it helps runners better handle the repetitive demands of running and may reduce the risk of overuse and stress injuries.

Research supports starting with heavier strength exercises that work multiple muscle groups, then gradually adding explosive movements and jumping exercises.

How Often?

For most runners, 2 to 3 strength sessions per week is a good target during base and build phases. During a busy racing period, one session per week can help maintain strength.

Try to leave 48 to 72 hours between sessions for the same muscle groups. It is also best to separate strength training and hard running by at least 3 hours, or ideally put them on different days.

How Heavy?

Runners generally benefit from heavy, low volume resistance training, with loads around 80 to 85 percent or more of your 1 rep max for key exercises. You do not need to train to failure. The goal is to build strength while keeping fatigue and soreness manageable.

If you are new to lifting, start lighter and gradually increase the load as your technique improves.

How Much?

Keep the overall workload relatively low:

• 2 to 3 sets per exercise

• 2 to 3 exercises per session

• Focus on quality rather than fatigue

• Allow enough recovery between sessions

What Exercises?

Focus on basic, multi-joint lower body exercises that build strength through the hips, knees, and ankles:

• Squats

• Deadlifts or single leg deadlifts

• Split squats

• Lunges

• Step ups

Once you have a solid strength base, you can gradually add explosive exercises and plyometrics, such as jumps, to develop power and improve how quickly you can produce force. Isometric exercises (exercises with holds) can also be useful, particularly for the calf muscles.

Need Help? If you have questions or want an individual strength program tailored to your needs, contact our team of physical therapists at Range Physical Therapy & Wellness.