Convincing runners to add strength training to their schedules is no easy feat. But hear us out: Lifting weights can make you a better runner in a few different ways. You’ll run more efficiently, making faster times feel easier.
You’ll run strong, making powering up a hill or kicking up your speed at the end of a race feel smoother. And you just might lower your risk of that muscle weakness (like in the glutes) lead to pain (like in the knee). The evidence is pretty clear that runners should strength train.
And if knowing what to actually do is holding you back—we got you covered! A running-specific strength program should focus on targeting the key muscles and movement patterns that keep you balanced, moving forward, and injury-free. Get the strength plan that works for all runners!
Race-Ready Strength, our new progressive 4-week training program, will get you in the best shape to reach your racing goals. More specifically, your strength-training routine should include core stability moves, unilateral (or one-sided) exercises, and exercises that work the back of the body, which will help you maintain good running posture. This is where that efficiency will come in, making you run with less energy.
Here, we dive deeper into the benefits of strength training for runners, how to add it to your training plan, and offer up a workout including 10 essential exercises, which you can do with Jess Movold, certified run and strength coach, in the video below. Experts suggest performing these 10 exercises below for the amount of reps listed twice a week. Add them to your easy run days or cross-training days.
Each move below is demonstrated by Hollis Tuttle, certified personal trainer and run coach in New York City. Depending on your skill level, you may want to make some moves harder or easier so you’ll also find modifications and progressions listed. That way, you can come back to this list over and over as you get stronger.
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