By: Chris Gates

In this article, I’m going to outline for you the best strength training program for runners.

Running is an endurance sport, so strength training might not be the first thing that comes to mind when thinking about your training program.

But it absolutely should be! Strength training can complement endurance training to create better overall performance.

Let’s break down exactly why strength training is so beneficial and impactful for running performance, and then outline a few exercises and routines that can provide you with a tremendous return on investment!

So sit back, relax, and let’s dive into how to up-level your game as a runner!

Research Evidence on Strength Training for Runners

Before we dive into exactly what type of strength training you should do, let’s first break down why it’s so important and outline some of the ways strength training actually improves performance.

For starters, building muscle and increasing your strength can lead to improved muscular endurance. Improved muscular endurance can lead to better performance, whatever your running goals are.

Whether you’re focused on endurance — training for longer runs like a 10k, half marathon, or a marathon — or speed, a strength training program for runners can make a positive impact.

A 2016 study in the Journal of Strength and Conditioning Research found “a unanimous, large, beneficial effect of strength training” in middle- and long-distance runners. Runners in the study saw improvements in running economy, which essentially means they improved the rate of their steady state running capacity.

A 2010 study in that same publication determined that runners who did lower body strength training with squats displayed significantly more force production, an increase in running economy, and a 21 percent increase in running to exhaustion on a treadmill. As compared to the control group in the study (which did not participate in any strength training), the group that lifted weights became stronger and more powerful.

Power for running performance is… powerful (see what I did there?). If you can apply greater force into the ground with your body, it will improve acceleration and speed.

(Side note: This is why most sprinters you see are jacked. There aren’t many really fast, really skinny, really successful sprinters, because being on a strength training program matters!)

And finally, a 2017 study found that a strength training program for runners consisting of 2-3 sessions per week in the “offseason” significantly improved VO2max and running economy. Runners who continued to strength train once a week during the race prep season were able to maintain the strength gains achieved in the offseason, while those who did not saw their strength gains deteriorate.

The Best Strength Training Program for Runners

So what does this all mean?

Hopefully, it’s pretty clear.

If you’re a runner, participating in a strength training program can improve your running performance.

From the research, it’s pretty clear that focusing on compound exercises like the squat and deadlift can help runners increase force production, build strength, and improve overall running performance based on a number of factors.

So let’s put this information into practice. Here are four steps you can take to build your own strength program.

Step 1:

Every strength training program should be individualized. Yes, staple movements like squatting and deadlifting will be applied to just about everybody, but you can do a squat or deadlift in a number of ways.

Here are just a few of the compound movements I’d recommend:

Squat	Deadlift
Barbell Back Squat	Barbell Conventional Deadlift
Box Squat	Barbell Sumo Deadlift
Bulgarian Split Squat	Barbell Romanian Deadlift
Goblet Squat	Dumbbell Romanian Deadlift

All of those variations, and more, allow you to easily add weight to the exercise and make progress over time.

Depending on your experience and comfort level, you can choose whatever variation you’d like. In the table above, the variations are listed from top to bottom in order from most technical to least technical. So if you’re a beginner, maybe choose to do goblet squats instead of barbell back squats, or dumbbell romanian deadlifts instead of conventional deadlifts with a barbell.

Whatever you choose, get started and make incremental progress over time as you become more proficient at the exercise.

Step 2:

Choose accessory movements that complement your main compound exercises.

For a well-rounded routine, try and hit each of the main muscle groups at least once. So for your lower body, consider a squat (primarily for your quads), a deadlift (primarily for your hamstrings and the posterior chain), and some centralized work on your glutes and calves.

Step 3:

Don’t neglect your upper body!

While the best strength training program for runners may have a heightened focus on the legs and lower body, your upper body and core are just as important!

Be sure to target each of the major muscle groups in your upper body as well. Pressing movements will engage the chest, shoulders and triceps. Rowing movements will target the back and biceps. And direct core work will activate the abdominals.

Step 4:

Manage your training volume.

While a strength training program for runners is incredibly important, you don’t want to overtrain and negatively impact your running performance. You should still be prioritizing your running while you implement new strength training techniques.

If you’re not doing any strength training, simply just getting started is going to help you build muscle and strength. If you have been strength training, you can slowly increase volume over time while monitoring your running performance. If at any point your running performance declines because of increased strength training volume, then that’s an indicator you should scale things back.

Here are some basic guidelines to follow:

Strength Training Status:	Strength Training Volume:
Beginner	3-6 sets per muscle group each week
Intermediate	5-10 sets per muscle group each week
Advanced	8-15 sets per muscle group each week

Nailing down what training volume is going to be best for you is simply an effort in practice. You need to play around with things, try out your new routine, and pay careful attention to how your body reacts over weeks and months of training.

A Sample Strength Training Program for Runners

As I mentioned before, the best strength training program for runners is going to be highly individualized.

With that said, here’s a theoretical week-in-the-life of a runner who is participating in strength training:

Day of the Week:	What to Train:
Monday:	Lower Body Day 1
Tuesday:	Short-Distance Run
Wednesday:	Upper Body Day
Thursday:	Long Distance Run
Friday:	Rest Day
Saturday:	Lower Body Day 2
Sunday:	Run for Time

Again, this is theoretical, but it might provide you with a good guide regarding how to get started.

As for the individual training sessions… What might those look like in the best strength training program for runners?

Again, here are a few additional theoretical frameworks that might help you get started. Keep in mind that you should be challenging yourself in each workout and selecting a load for each exercise that makes the rep range somewhat difficult.

The Best Strength Program for Runners: Lower Body Day 1

Exercise:	Volume:
Barbell Back Squat	3 sets of 8-10 reps
Dumbbell Romanian Deadlift	3 sets of 10-12 reps
Standing Calf Raise	3 sets of 12-15 reps
Single-Leg Bridge	3 sets of 12-15 reps
Anchored Sit Up	3 sets AMRAP

The Best Strength Program for Runners: Upper Body Day

Exercise:	Volume:
Dumbbell Bench Press	5 sets of 8-10 reps
Seated Row	5 sets of 10-12 reps
Triceps Extension	3 sets of 12-15 reps
Dumbbell Biceps Curl	3 sets of 12-15 reps
Dumbbell Shrug	5 sets of 8-10 reps
Dumbbell Lateral Raise	5 sets of 12-15 reps

The Best Strength Program for Runners: Lower Body Day 2

Exercise:	Volume:
Conventional Deadlift	3 sets of 5-8 reps
Goblet Squat	3 sets of 10-12 reps
Standing Calf Raise	3 sets of 12-15 reps
Single-Leg Bridge	3 sets of 12-15 reps
Flutter Kick	3 sets AMRAP

In Conclusion

The best strength training program for runners is the one you can stick to, and the one that incorporates some of the concepts I’ve broken down in this article.

Keep in mind that the amount of strength training you do should not negatively impact your running performance, and it should also align with your running goals.

If you’re in your “offseason” or you’re a recreational runner, strength training 2-3 times per week makes perfect sense.

If you’re a competitive runner, strength training 2-3 times per week in your offseason makes sense. But when you enter the race prep phase, you should probably scale it back to once a week in order to maintain your strength gains and ultimately focus the majority of your attention and effort on running.

I hope this helps! Thanks for reading!

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CGF