Cardio and running
Strength Training for Runners: 10 Exercises and 2 Workouts
Published October 20, 2026
Strength training makes runners more economical and more durable: a systematic review found it improves running economy and other determinants of middle- and long-distance performance (Blagrove et al., 2017), and a meta-analysis ranked strength training as the most effective exercise intervention for preventing sports injuries (Lauersen et al., 2014). Two 20-30 minute sessions a week are enough.
10 key exercises
| Exercise | Area | Why it matters for running |
|---|---|---|
| Squat (goblet or barbell) | Quads, glutes | Push-off force |
| Reverse lunge | Quads, glutes, balance | Single-leg, like running |
| Step-up | Quads, glutes | Hills |
| Romanian deadlift | Hamstrings, glutes | Hamstring resilience |
| Single-leg calf raise | Calves, Achilles | Impact, propulsion |
| Single-leg glute bridge | Glutes | Pelvic stability |
| Plank | Trunk | Posture late in races |
| Side plank | Hips, trunk | Lateral stability |
| Jump rope or ankle hops | Feet, ankles | Spring stiffness |
| Band lateral walk | Glute medius | Knee alignment |
Workout A (strength, 25 min)
Squat 3 × 6 heavy · Reverse lunge 3 × 8/leg · Romanian deadlift 3 × 8 · Single-leg calf raise 3 × 12/leg · Plank 3 × 40 s. Rest 90 s.
Workout B (stability + plyometrics, 20 min)
Single-leg glute bridge 3 × 12 · Step-up 3 × 10/leg · Band lateral walk 3 × 15/side · Jump rope 4 × 30 s · Side plank 3 × 30 s/side.
Plyometrics also improved running economy in well-trained distance runners (Saunders et al., 2006); see plyometrics.
Heavy or light?
Heavy, low-rep strength training appears more effective for endurance performance than light, high-rep "endurance" lifting, according to a review on strength training for runners and cyclists (Rønnestad & Mujika, 2014).
12-week progression
| Weeks | Focus |
|---|---|
| 1-4 | Learn movements, moderate loads, 3 reps in reserve |
| 5-8 | Heavier squats, lunges and RDLs: 4-6 reps |
| 9-12 | Maintain strength, add jumps and faster movements |
| Race week | One light session, at least 4 days out |
Scheduling
| Day | Run | Strength |
|---|---|---|
| Mon | Rest | Workout A |
| Tue | Intervals | — |
| Wed | Easy run | Workout B |
| Thu | Rest | — |
| Fri | Easy run | — |
| Sun | Long run | — |
Rule: lift hard on a hard running day (after the run) or an easy day; never the day before a key workout.
Common mistakes
| Mistake | Fix |
|---|---|
| "I'll get bulky" | Two sessions a week won't add meaningful bulk |
| Only core work | Legs first |
| 30-rep light sets | Heavier 4-8 rep sets |
| Dropping it in race season | Keep one short session |
Plans: 10K training plan, half marathon training plan, marathon training plan.