You may already know the benefits of strength training Avoid this common running injury with moves that hit your hips, core, and lower legs efficiency, and potentially lower risk of injury, to name a few. But actually putting strength training on your schedule and making it a consistent part of your routine—the key to results—is a different story.
The best way to make strength workouts for runners actually happen is to keep it simple. Don’t worry about overly complicated moves or fitting it in at the exact right day or time. Put it on your training plan for at least two days of the week that work for you—potentially pairing it with a hard run workout day so you still have true rest days on your weekly calendar—and stick with it, just like you do your runs.
Then save this page and click back whenever you’re ready to lift some weights (or just do some strength moves with your bodyweight if you’re new to strength training). You can also turn to one of our strength plans to really keep it consistent, whether you’re building a base or training for a race.
Strength Training Plans
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These six bodyweight exercises target your lower body and core—key muscle groups for running.
30 Bodyweight Exercises
Follow our full bodyweight strength workout (it’s under 15 minutes!) or choose your favorite moves from a long list of effective options.
Beginner Strength & Conditioning Workout
You’ll tackle a warmup, main strength set, and a heart-pumping finisher in this full-body workout.
How to Master the 5k
If you don’t know where to start when it comes to weight training, turn to this workout. It features three supersets (two exercises performed back to back).
Ab Exercises for Newbies
Core stability sets the foundation for a strong body—and a strong runner. Follow these six beginner moves to build it.
Strength Workouts to Get Faster
Weight Training to Increase Speed
Follow our full 20-minute workout to build strength and power. It’s specifically designed to help you run faster.
Strength & Stability to Run Faster
Running requires single-leg stability and core strength for efficient energy transfer. To build both, turn to this full 17-minute workout.
Exercises to Address Lower Back Pain
Plantar Fasciitis Exercises.
Strength Plans for Race Training
16-Week Marathon Strength Plan
Pair this program with your marathon training plan for an optimal strength and run schedule that could lead you to a PR.
At-Home Back Workout
Follow this breakdown on strength training days per week, plus reps, sets, and load to support your 13.1-mile training cycle.
How to Strength Train for a 5K
This sample plan incorporates total-body strength, plyometrics, and mobility, including exercise suggestions.
Top Pelvic-Floor Exercises
4-Upper-Body Kettlebell Workout
Just like you need a solid running base, you also need a strong strength foundation. These workouts help you set it.
8-Exercises to Pick Up the Pace
Progressing your strength program is key to avoiding a plateau. This two-phase plan helps you do it safely and effectively.
3-day so you still have true
The three workouts you need to complement your running and kick up your speed.
Total-Body Strength Workouts
10 day so you still have true
If you only add 10 moves to your regular rotation, these are the ones you need.
Weight Training for Runners
The best moves for your upper body, lower body, and core, plus how to find the best weight for you.
5X5 Strength Workout
It’s time to grab heavy weights! You’ll do five sets of five reps of three different exercises.
Full-Body Circuit Workout
Move from one exercise to the next—with as little rest as possible between—in this six-move dumbbell workout. (Just know it’s advanced!)
20-Strength Training Myths Runners Believe Debunked
You don‘t even need a half hour to get in a great workout! These combo moves work all muscles groups and save you time.
Beginner Strength Workouts
Strengthening your lower half is obviously key to running, as your legs and glutes get you through every mile. Target this area by focusing on the the entire lower body, or choose a workout that zeros in on a specific muscle group.
Upper-Body Strength Workouts
Upper body strength helps you maintain an upright posture, a powerful arm swing, and efficient energy transfer. Target your chest, back, shoulders, biceps, and triceps with these workouts, featuring a mix of different focuses.
Core Workouts
Core stability is the secret weapon to better performance! This includes strengthening your abs, but also your back, glutes, hip flexors, and pelvic floor. These routines set you up for a strong midsection.
The Best Strength Workouts for Runners, Whether You’re New or Experienced
Strength Workouts to Manage Injuries
Weight Training to Increase Speed
To avoid aches in the lower legs, you need to strengthen the calves. Turn to these moves to run pain-free.
Upper-Body Strength Workouts
Strengthening 360-degrees of the core—with these six moves—can help you sidestep aches in the lower back.
Exercises to Address Lower Back Pain
Avoid this common running injury with moves that hit your hips, core, and lower legs.
Plantar Fasciitis Exercises
It’s not just your feet that you’ll strengthen with these moves, but also your lower legs and glutes.
Weight Training to Increase Speed
This comprehensive package features all the exercises you need to build an injury-proof body.
Mallory Creveling is an ACE-certified personal trainer and RRCA-certified run coach, who also holds certifications in kettlebell training, sports performance, and more. She has more than a decade of experience covering fitness, health, and nutrition for a wide range of publications, and nearly 10 years of experience as a trainer and fitness instructor. Mallory stays on top of her continuing education in fitness, as well as the latest science in wellness. She has worked with some of the best experts in their medical fields, and regularly interviews researchers, trainers, athletes, and more to find the best advice for readers looking to improve their performance and well-being. As a freelance writer, Mallory's work appeared in Women's Health, Self, Men's Journal, Reader's Digest, and more. She has also held staff editorial positions at Family Circle and Shape magazines, as well as DailyBurn.com. A former New Yorker/Brooklynite, she's now based in Easton, Pennsylvania.
