If you’ve been running for a while, you’ve probably heard this line: “you need to do strength work”. Between work, easy runs, intervals and real life, strength training for runners often gets pushed to “when I have time”. The good news is that, in 2025, the science is very clear: with just two focused strength sessions per week you can run faster, improve your running economy and reduce your injury risk without living in the gym.
In this guide, you’ll learn—based on up-to-date evidence and with a practical focus—how to structure your strength training for runners: which exercises matter most, how many days you really need, how to fit them around your runs and which mistakes to avoid so strength makes you a better runner instead of leaving you wrecked.
Why strength training is non-negotiable for runners in 2025
For years, many runners believed that lifting weights would “bulk up their legs” or slow them down. Recent research tells a different story: adding strength work to an endurance runner’s plan improves running economy, raises the speed you can sustain and helps prevent overuse injuries.
In plain terms: you can run faster, for longer, at the same effort—and with fewer chances of ending up sidelined by a sore knee or a stubborn tendon.
The main benefits of strength training for runners include:
- Better running economy: you use less oxygen at a given pace thanks to stronger, more efficient muscles and tendons.
- More power per stride: you handle hills, surges and sprint finishes with greater ease.
- Lower risk of overuse injuries: strong glutes, hips and core protect your knees, ankles and feet.
- More stable posture: less side-to-side movement, less hip drop and less “collapse” at the end of long runs.
- Higher tolerance to training load: your body copes better with heavy mileage weeks and race-specific blocks.
If you’re already working on your running economy, strength training is the logical next step to make every kilometer “cost” you less.
What recent science says about strength for runners
Over the last few years, several key studies on strength training for distance runners have pointed in the same direction:
- Combined endurance + strength programs lasting around 20 weeks in trained runners have shown roughly 3–4% improvements in oxygen cost and increases in the speed associated with key thresholds and maximal aerobic speed, without worsening running mechanics.
- Systematic reviews and meta-analyses comparing different strength methods (heavy loads, plyometrics, explosive strength or combined approaches) find consistent improvements in running economy when strength training is maintained at least 1–2 times per week for several weeks.
- Programs that combine heavy lifts with plyometric work (for example, squats plus jumps) appear especially effective at improving muscle-tendon stiffness and the efficiency of each ground contact.
For you as a runner, the takeaway is simple: you don’t need endless gym sessions or six days of lifting, but you do want planned, weekly, progressive strength work.
Common myths about strength training for runners
“Strength work will make me heavier and slower”
This is the classic fear. For runners who already train several times per week, the risk of gaining excessive muscle mass is very small. Your body receives a clear signal: it needs functional, efficient muscle to run—not decorative bulk.
Also, the kind of strength training for runners you actually need focuses on:
- Multi-joint movements (squats, lunges, Romanian deadlifts, step-ups).
- Moderate-to-low rep ranges (6–10) with solid technique.
- Core and stability work rather than bodybuilding-style isolation.
The result is more power per stride—not “bloated” legs.
“I don’t have time to go to the gym”
The good news is that evidence suggests two 20–30-minute strength sessions per week can be enough to improve strength and muscle mass, as long as you train the key areas with proper intensity.
With basic equipment (a pair of dumbbells, resistance bands, a sturdy chair or bench) you can run a complete strength session for runners at home, no commute required. You’ll find a 30-minute, twice-a-week routine further down.
“Running is all the strength work I need”
Running does strengthen some muscles, but in a very specific and repetitive way. Others—like the hamstrings, gluteus medius, deep core or ankle stabilizers—don’t get enough stimulus. That’s where classic issues like knee pain, plantar fasciitis, tendinopathies or hip discomfort show up.
A balanced plan combines:
- Easy runs and quality sessions for your cardiovascular system.
- Strength training for runners to reinforce the muscles that absorb the impact.
- Rest and recovery so your body can adapt to both.
Key muscle groups to target in strength training for runners
Before jumping into the routine, it helps to know which areas you should prioritise in your strength work for runners:
Glutes and hips
They’re the “engine” of your stride. The gluteus maximus and medius stabilise the pelvis and keep the knee from collapsing inward when you land. Key exercises:
- Glute bridges (double- and single-leg).
- Goblet squats.
- Forward and reverse lunges.
- Step-ups onto a box or bench.
Quads and hamstrings
Your quads absorb much of the impact and control knee flexion. Hamstrings help with propulsion and hip stability. Training both reduces the risk of anterior knee pain and muscle strains.
- Romanian deadlifts with dumbbells.
- Front or goblet squats.
- Assisted Nordic curls (for more advanced runners).
Calves and soleus
They work like springs on every step. Strong calves improve reactivity and help absorb impact—crucial if you run a lot of downhills or are training for a marathon.
- Calf raises on a step (double- and single-leg).
- Light jump rope work, once you’ve built a base.
Core and upper back
Your core is more than “abs”: it includes your lower back, obliques, hips and deep stabilisers. A strong core helps you hold an upright posture, transfer force efficiently and avoid that late-race “collapse”.
- Front and side planks.
- Anti-rotation band work (for example, the Pallof press).
- Bent-over rows with dumbbells or bands.
A 30-minute strength routine for runners, twice a week
Let’s get practical. Here’s a simple, progressive strength routine for runners that works for most recreational athletes and fits around your regular training.
Recommended equipment: 1–2 dumbbells, a resistance band, a stable chair or bench, and a mat.
Day 1 – Basic strength and stability
Goal: activate glutes, legs and core with controlled movements.
- Goblet squat (or bodyweight if you’re new to lifting)
3 sets of 8–10 reps. Lower with control, drive up strongly through your feet. - Single-leg glute bridge
3 × 8–10 per leg. Hold for 1–2 seconds at the top. - Romanian deadlift with dumbbells
3 × 8–10. Keep a neutral spine and feel the work in hamstrings and glutes. - Calf raises on a step
3 × 12–15 per leg. Quick up, slow down. - Front plank with alternating leg lift
3 × 20–30 seconds. Keep your body in a straight line without sagging at the hips.
Rest 45–60 seconds between sets. The full session should take around 25–30 minutes.
Day 2 – Strength + light plyometrics
Goal: improve leg reactivity and dynamic stability without over-taxing you.
- Walking lunges
3 × 8–10 steps per leg. Tall torso, long but controlled stride. - Step-ups onto a bench
3 × 8 per leg. Place your whole foot on the bench, drive up strongly and step down with control. - High-knee running in place
3 × 20–30 seconds. Think “light and quick”, not “jump as high as possible”. - Light jump rope (or gentle in-place hops if you don’t have a rope)
3 × 30 seconds. If you feel overloaded, reduce the time or swap for extra calf raises. - Pallof press with band
3 × 8–10 per side. Press the band away from your chest and resist rotation, keeping your hips square.
Again, rest 45–60 seconds between sets. On heavy mileage weeks, drop to just 2 sets per exercise.
How to fit strength work around your runs
The big question for many runners isn’t which exercises to do, but when to do them so key workouts don’t suffer.
- Avoid heavy strength the day before an important workout (hard intervals, tempo sessions, long runs).
- Safe option: do strength work after an easy run. You’ll be slightly tired, but your running session won’t be compromised.
- Alternative: split into two sessions the same day (easy run in the morning, strength in the evening) if your schedule and level allow it.
- Race week: cut strength down to one light session focused on mobility, activation and core.
If you’re preparing for a key race (10K, half marathon or marathon), avoid big strength changes at the same time you’re ramping up long runs. You can lean on the advice from our article on running injuries and training spikes to keep your long-run progression under control.
Typical strength mistakes runners make
For your strength training for runners to pay off, try to avoid these common traps:
- Doing the exact same routine forever: same exercises, same load, same reps. Without progression, your body stops adapting.
- Going to muscular failure every set: ending each set destroyed mainly adds fatigue and makes key run sessions harder. Leave 1–3 “reps in the tank”.
- Ignoring technique: more weight with poor form doesn’t make you stronger—it just brings you closer to injury.
- Only training upper body or only training legs: your body works as a system; you need balance between core, hips, legs and upper back.
- Adding random heavy strength when you’re already injured without first reviewing what went wrong in your running load.
Quick checklist to start this week
If you want to start strength training this week, here’s a simple roadmap:
- Pick two days that don’t sit right next to your long run.
- Run the Day 1 routine in week one, then add Day 2 from week two onwards.
- Work in a zone where the last reps feel challenging but your technique stays solid.
- Log your sensations just like you log your runs: fatigue, soreness, feeling more stable.
- Every 4–6 weeks, reassess whether you can slightly increase load or volume.
Think of strength training for runners as tuning the suspension on a race car. It doesn’t change the engine, but it lets every bit of power reach the ground with more control and fewer breakdowns. With two well-planned sessions per week, your future self will thank you every time you cross a finish line without pain.
If you want to keep progressing as a runner, you can combine this strength plan with our content on running economy, technique and injury prevention on the SnapRace blog.