Strength training is an integral part to a running program. As a runner, strength training serves to help improve performance by strengthening your core for stabilization and your quads to help push off. It also helps to reduce your chance of injury which is important to any athlete but especially us runners that are prone to overuse injuries. Overall, you’ll become faster, stronger and more efficient.
It doesn’t take a lot of time. You can work strength training into your running program in just 15-20 minutes or so a day, 2-3 times a week.
So what are some of the best strength training exercises for runners? I’ve listed a few below that don’t require a gym because that’s what I’m all about. No gym necessary!
Plank
Works: core muscles
Place hands directly under shoulders. Engage core and squeeze glutes to stabilize body. Keep neck and spine neutral. Head should be in line with back. Hold for 30 to 60 seconds. Repeat for 3 sets.
Beginners and Advanced: bodyweight
Russian Twist
Works: core muscles
Lie on your back with your upper legs perpendicular to the floor and your knees bent 90-degrees. Without changing the bend in your hips or knees, lower your legs to the left side of your body while keeping your shoulders in contact with the floor. Lift them back to the starting position, and repeat to the right side of your body. That’s one repetition. Repeat 10 to 12 times.
Advanced: keep your legs straight
Back Extensions
Works: lower back, glutes, mid-back, shoulders
Lie facedown on a stability ball with your feet spread wide for balance. Your elbows should be bent with your hands lightly touching the ground for initial support.
Squeeze your glutes and lift your torso up until your body forms a straight line. As you lift your torso, allow your hands to come off the ground, keeping your elbows bent. Extend your arms overhead. Hold for one or two seconds. Release your arms and then your torso back down to the start position. That’s one rep. No stability ball? You can do the movement on an exercise mat: Raise your thighs and arms off the ground while your torso stays in contact with the ground. Repeat 10-12 times.
Advanced: hold light dumbbells
Squat to Overhead Press
Works: glutes, quads, hamstrings, lower back, upper back, shoulders
Hold the kettlebell or dumbbell with both hands in front of your chest. Stand with your feet hip-width apart. Push your hips back, and lower your body into a squat until your thighs are parallel to the floor. Press the kettlebell above your head, and as you stand back up, return the kettlebell to the original position. Repeat 10-12 times.
Overhead Forward Lunge
Works: quadriceps, hamstrings, glutes, shoulders, core
Hold a pair of dumbbells straight above your shoulders, with your arms straight and elbows locked. Step forward with your left leg, and lower your body until your front knee is bent 90 degrees. Return to the starting position, and repeat with your right leg. That’s one repetition. Repeat 6-8 each leg
Beginner: Hold dumbbells at shoulder level
Alternating Row
Works: middle back, triceps, core
Hold a pair of dumbbells at arm’s length in front of you, palms facing your thighs. Keeping your back naturally arched, bend at the hips and lower your torso until it’s nearly parallel to the floor. Keep your arms straight as you bend your hips so that the dumbbells hang straight down. Pull the dumbbell in your left hand by bending your elbow and raising your upper arm toward the middle of your back. Lower and repeat with your right arm. That’s one repetition. Repeat 10-12 times.
Beginner: perform the move with both hands at once requiring less core stability
Pushups
Works: chest and core muscles
Start in high plank, wrists under shoulder, core engaged so body forms a straight line from head to toes. Lower chest to floor then press back up to return to starting position. Perform 3 sets of 15 reps.
Beginners: bodyweight
Advanced: weighted plate (15-35 pounds) on back
Reverse Fly
Works: mid-back, posterior shoulder, rhomboid muscles
Start standing with feet shoulder-width apart and dumbbells in hand. Hinge at the hips so that back is nearly parallel to floor and micro bend knees. Let the dumbbells hang straight down, palms facing each other. Keeping back flat and torso still, engage back muscles to lift arms straight out to sides until they’re in line with shoulders. Your upper body will form a “T.” Return to starting position then repeat for 3 sets of 12 reps.
Beginners: 5-pound dumbbells
Advanced: 10- to 15-pound dumbbells
Deadlift
Works: hamstring, glute, back, and core muscles
Stand with a micro bend in knees and feet slightly wider than shoulder-width apart. Grab dumbbells and hinge at hips so they hang in front of shins, palms facing you. Brace core and lift weights by squeezing glutes, thrusting hips forward, and pulling torso back and up. Focus on just hinging at the hips, not squatting. Repeat for 3 sets of 12 reps.
Beginners: 15- to 25-pound weights
Advanced: 25+ pounds
Lunge
Works: leg, quad, and glute muscles
Stand tall holding dumbbells in each hand at sides. Take a big step forward with right leg and lower body until right thigh is parallel to floor and right shin is vertical. Press into right heel to drive back up to starting position. Continue on right leg for 8 to 12 reps then repeat on opposite leg. That’s one set. Complete 3 sets.
Beginners: 10- to 25-pound dumbbells
Advanced: 25+ pounds
Single-Leg Bridge
Works: hip and glute muscles
Lie faceup on mat with feet flat and knees bent. Extend right leg straight up. Press into left heel to lift hips off mat in line with knee. Slowly lower back down and continue for 15 reps. Repeat on opposite leg. That’s one set. Complete 2 sets.
Beginners: bodyweight
Advanced: Banded
Let me know how you feel after these exercises! Track you progress and share how you feel strength training has improved your performance. I’d love to hear your results.
Go. Run. Fitness anywhere