Videos: Strength Training Workout for Runners

With an estimated 30,000 runners expected for this year’s 10-mile run down Broad Street the first week of May, many are just starting their training regime.  

Whether a seasoned runner or a beginner, your training program should include at least two to three days a week of strength training, also referred to as resistance training. A balanced functional strength training program can help prevent common injuries, improve stability and stamina, besides helping maintain muscle mass needed for bone health.

As found in a review of current research, on resistance training and running it was concluded “that resistance training likely has a positive effect on endurance running performance." In other words, if highly trained distance runners found improvement, then anyone can find improvement with the help of an organized strength program.

Where should you start? A strength workout should include a full body approach, so doing moves that will help you improve your run as well as prevent overall injuries should be the focus. If you are unfamiliar with strength training be sure to get the moves right before lifting heavy weights. However, if you don’t feel challenged when doing these exercises you should increase your weight, as long as you can maintain proper form.

Below is an example of a four-week program for runners. This workout should always include a dynamic warm-up as well as some dynamic stretching. If you have a , this is a good tool to use before and after as well. The purpose of the warm-up is to get your joints, muscles and body ready to exercise, so be sure not to just jump on the treadmill then pick up some weights.

A warm up should consist of moving your arms and legs in many different planes of motion in order to ready them for some work. For example, jumping jacks, jumping forward and back, squats lifting your arms overhead, forward lunge with a twist and inch worms are a few that are used in most of my clients warm ups.

And remember the weight should be challenging without losing form. In other words, if you can do more than the required reps the weight is too light, and if you are struggling with one or two reps you are going to heavy.  

These workouts are meant to hit all the body parts and is a great place to start with a resistance workout. These two-day workout can also be used for any athlete that is trying to improve their game by adding resistance training. A workout such as this should be changed after four weeks. The workouts should be spaced every other day and can be performed at least three days a week. You can perform Day 1 on Monday, Day 2 on Wednesday, then go back to Day 1 on Friday.  

As you increase your miles, your strength workout should continue to help you improve. A few things to remember about your workouts: they should include core, balance, strength and flexibility. Also be sure to get the proper balanced nutrition while you are training. Always be sure to rest your body, and check with your physician if you are new to any training program.

See the attached videos for demonstrations. 

Workout Day 1
Warm up with dynamic moves and active foam rolling

Core work 2 sets
Plank 45 second hold,
alternating side plank 45 second
rest 60 seconds after both exercises

Dynamic power move
KB swings 10 reps 3-4 sets
rest 60 secs between sets

Circuit A
Squats 3 sets 8 reps
rest 60 secs between sets

Circuit B 2 to 3 sets 12 reps
Reverse Fly
rest 60 secs in between exercises
Reverse Lunge

Circuit C
push ups 2-3 sets 12 reps,
rest 60 seconds between exercises,
bent over rows 2-3 sets 12 reps

Workout Day 2
Warm up the same as above

Core 2 sets
prone cobra 45 secs,
front plank with row 45 secs

Power 3-4 sets
Bulgarian split jumps 5 each
Lateral bounds 3 each side
rest 60 seconds between exercises

Circuit A 3 sets of 8 reps
Dead lift
rest 60 seconds between sets

Circuit B 2-3 sets
One legged Bent over alternating row 12 reps
Step ups 12 each
rest 60 seconds between exercises


Circuit C 1-2 sets
Dips 12 reps
Shoulder Elevated Hip Bridge 12 reps

Stretch and foam roll to finish