You may already know the benefits of strength training for your run performance: more power, better balance, improved 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.


Beginner Strength Workouts

wall pilates workout a woman stretching on a mat
Wall Pilates for Runners

These moves are a great way to begin to build core strength and feel secure while you run and balance from leg to leg.

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Trevor Raab
coach jess movold doing a dumbbell workout for beginners in august 2022
Beginner Dumbbell Workout

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).

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Trevor Raab
woman practicing bear plank on a mat
Six Moves for Core Strength

When you run, you shift your weight from leg to leg, so building core strength improves stability and balance.

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Lindsey Clayton
coach jess movold doing a dumbbell workout for beginners in august 2022
Beginner Strength & Power Workout

This program combines dumbbell and high intensity moves, to build power, which will help your push-off.

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Trevor Raab
lower back exercises
10 Moves to Build Overall Strength

These moves, done in a sequence, build total body strength.

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Julia Hembree Smith
pelvic stability
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These exercises are important for quality of life, and fixing some of the issues that may get in the way of a comfortable run.

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David Monk

Strength Workouts to Get Faster

weight training for runners
Ready to Use Weights? Start Here

This workout also offers advice on how to select your weights.

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Trevor Raab
man performing a dumbbell exercise on a mat in a gym setting
20-Minute Full-Body Workout

Six Moves for Core Strength.

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Joshua Simpson
natalie niemczyk doing a barbell workout at the sheffield in october 2021
5X5 Strength Workout

Lifting heavy is the best way to fight aging. Once you’re comfortable with dumbbells, try barbells! You’ll do five sets of five reps of three exercises.

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Joshua Simpson
upper body kettlebell workout, half kneeling overhead press
Upper-Body Kettlebell Workout

You will gain core and upper-body strength using a kettlebell. Even better—these exercises support more efficient running and solid form because you will recruit small stabilizer muscles with these moves.

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Noam Tamir
chest and triceps workout, overhead triceps extension
Chest and Tricep Workout

These six moves will improve your posture and arm drive to develop a more efficient running form.

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Lindsey Clayton
back workout at home, balancing singlearm scaption
Upper-Body Kettlebell Workout

Your back muscles big and powerful. The right moves will challenge them, and build balance and coordination.

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Yusuf Jeffers
20 minute functional core
20-Health - Injuriess

Best Core-Strengthening Exercises Runner’s World and Men’s Health.

Beginner Strength & Power Workout
clayton practicing a 10 minute arm workout
10-Weight Training for Runners

This quick set of moves is a great way to start using dumbbells to keep track of your progress over four weeks.

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Lindsey Clayton
shoulder and arm workout, yusuf jeffers practicing iyt raises
Beginner Strength & Power Workout

If you sit at a desk or drive a lot, this workout can help counteract a slouch and support better run posture.

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Yusuf Jeffers
hip extension exercises
Hip Extension Workout

These moves build strength in the back of your body, your posterior chain. This will help you maintain a stable pelvis while adding power to your run.

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Samantha Rothberg
leg day workout, sumo deadlift
on your weekly calendar—and stick with it, just like you do your runs

Yes, you need to do leg exercises even though you run. This workout will build lower-body power.

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Dane Miklaus

Strength Plans for Race Training

woman doing a rep of a step up with dumbbells, running injury
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.

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Trevor Raab
monique lebrun performing an exercise part of the 5x5 series
Strength Training for a Half Marathon

Follow this breakdown on strength training days per week, plus reps, sets, and load to support your 13.1-mile training cycle.

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Trevor Raab
man practicing a lunge exercise
How to Strength Train for a 5K

This sample plan incorporates total-body strength, plyometrics, and mobility, including exercise suggestions.

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Yusuf Jeffers

Strength Training Plans

free weight exercises, forward lunge to hammer curl
4-Bodyweight Exercises You Can Do Literally Anywhere

Just like you need a solid running base, you also need a strong strength foundation. These workouts help you set it.

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Lindsey Clayton
core workout with weights
8-Week Progressive Strength Plan

Progressing your strength program is key to avoiding a plateau. This two-phase plan helps you do it safely and effectively.

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Trevor Raab
coach jess movold doing a dumbbell workout for beginners in august 2022
3-Strength Training Exercises for Runners

Deep Core Exercises.

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Trevor Raab

Total-Body Strength Workouts

natascha grief performing a series of plank exercises
10 Essential Strength Exercises

If you only add 10 moves to your regular rotation, these are the ones you need.

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Adam Hoff
weight training for runners
Weight Training for Runners

The best moves for your upper body, lower body, and core, plus how to find the best weight for you.

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Trevor Raab
natalie niemczyk doing a barbell workout at the sheffield in october 2021
5X5 Strength Workout

It’s time to grab heavy weights! You’ll do five sets of five reps of three different exercises.

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Joshua Simpson
fullbody circuit, fullbody workout
Amazing Runners World Show

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!)

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Dane Miklaus
strength vs endurance training in october 2021 at the sheffield with yusuf jeffers
20-Minute Full-Body Workout

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.

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Joshua Simpson

Lower-Body 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.

leg day workout, bulgarian split squat
on your weekly calendar—and stick with it, just like you do your runs
Dane Miklaus
knee strengthening exercises
Knee-Strengthening Exercises
Simone Tchouke
ankle strengthening exercise
Ankle-Strengthening Exercises
Noam Tamir
single leg exercises
Glute-Strengthening Workout
Trevor Raab
push pull legs workout single leg elevated glute bridge
Push-Pull Leg Workout
Dane Miklaus
hip abductor exercises
Hip Abductor Workout
Adam Hoff
hip adductor exercises
Lower Ab Workout
Adam Hoff
hip extension exercises
Strength Plans for Race Training
Samantha Rothberg
jess movold doing a series of single leg exercises
Single-Leg Exercises
Trevor Raab
lower leg workouts
Strength Training Plans
David Monk

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.

stress exercises push up
Shoulder-Strengthening Exercises
Thomas Hengge
upperbody dumbbell workout, chest press to situp to shoulder press
Run Faster & Stronger
Yusuf Jeffers
upper body kettlebell workout, half kneeling overhead press
Upper-Body Kettlebell Workout
Noam Tamir
back and biceps workout, bentover reverse fly
Back & Biceps Workout
Amber Rees
chest and triceps workout, alternating triceps kickback
Chest & Triceps Workout
Lindsey Clayton
back workout at home, balancing singlearm scaption
Upper-Body Kettlebell Workout
Yusuf Jeffers
pull workouts, side plank row
Pull Workout
Yusuf Jeffers
dumbbell push workout, bear crawl to dumbbell push
Push Workout
Noam Tamir
shoulder and arm workout, yusuf jeffers practicing iyt raises
Shoulders & Arms Workout
Yusuf Jeffers
clayton practicing a 10 minute arm workout
10-Weight Training for Runners
Lindsey Clayton

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.

deep core exercises
Deep Core Exercises
Noam Tamir
core stability exercises for runners
Core-Stability Workout
Trevor Raab
natascha grief performing a series of plank exercises
Best Core-Strengthening Exercises
Adam Hoff
coach jess doing a core workout
Exercises to Treat Tight Calves
Trevor Raab
pelvic stability
Pelvic Stability Workout
David Monk
anti rotation exercises, bird dog with yoga block
4 Top Pelvic-Floor Exercises
Trevor Raab
wall pilates workout a woman stretching on a mat
Wall Pilates Workout
Trevor Raab
intense ab workout
Intense Abs Workout
Raj Hathiramani
lower abs exercise
Lower Ab Workout
Runner's World
20 minute functional core
20-Health - Injuries
Beginner Strength & Power Workout

Updated: Jan 09, 2025 12:35 PM EST

achillies routines
Exercises to Treat Tight Calves

To avoid aches in the lower legs, you need to strengthen the calves. Turn to these moves to run pain-free.

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Trevor Raab
dr rena eleazar doing a lower back workout at the sheffield in october 2021
Updated: Jan 09, 2025 12:35 PM EST

Strengthening 360-degrees of the core—with these six moves—can help you sidestep aches in the lower back.

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Joshua Simpson
single leg glute bridge for hip flexor relief
Exercises for Shin Splints

Hip Extension Workout.

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Thomas Hengge
plantar fasciitis exercises, clamshell
and potentially lower risk of

It’s not just your feet that you’ll strengthen with these moves, but also your lower legs and glutes.

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Thomas Hengge
coach jess movold performing antirotation exercises
Yes, you need to do leg exercises even though you run. This workout will build lower-body power

This comprehensive package features all the exercises you need to build an injury-proof body.

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Trevor Raab

Headshot of Top Pelvic-Floor Exercises
Top Pelvic-Floor Exercises
Deputy Editor, Health & Fitness

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.