Top 3 Strength Training Tips for Runners

Build Strength, Prevent Injury, and Improve Your Pace

Whether you’re training for your first 10K or chasing a new PR, strength training can be the secret weapon that takes your running to the next level. Not only does it help improve your performance, but it also keeps your joints happy and reduces your risk of injury. Here are three essential strength training tips every runner should know.

1. Prioritize Compound Movements

If you're short on time (like most runners), focus on exercises that give you the most bang for your buck. Compound movements like squats, lunges, deadlifts, and step-ups target multiple muscle groups at once, helping you build functional strength that translates directly to your stride.

These movements train the posterior chain (glutes, hamstrings, and back), which is often underdeveloped in runners. A stronger posterior chain means more power during push-off and better control during landing.

Quick Tip: Aim for 1-2 strength sessions per week, each with 3–4 compound lifts. Intensity for heavy strength exercises should be >80% of your 1RM for 3-4 sets with low range reps of 4-6 reps per set - Prioritize squats and deadlifts. Power based exercises like push presses or cleans should be done with 3-4 sets of 8-12 reps at a lower, but challenging, weight.

2. Don’t Skip Core and Hip Stability Work

A strong core does more than give you good posture—it keeps your entire kinetic chain working efficiently while you run. It stabilizes your spine, reduces energy leaks, and helps maintain proper form, especially during long runs or tough workouts.

Equally important is hip stability. Weak hips can lead to knee pain, IT band issues, and even lower back discomfort. Strengthening your hip stabilizers (glute medius, deep core, etc.) can make a huge difference in how efficiently and pain-free you run.

Add these exercises to your routine:

• Planks and side planks

• Dead bugs and bird dogs

• Glute bridges and single-leg glute bridges

• Clamshells with bands

• Monster walks / lateral band walks

• Single-leg balance drills or RDLs

Quick Tip: Incorporate core and hip stability work 2–3 times a week, either after a run or as part of your warm-up.

3. Time It Right—Don’t Let Lifting Kill Your Runs

The last thing you want is sore legs ruining your tempo run or long run. Strength training is crucial, but timing it right is just as important. Heavy lower-body sessions should be scheduled on days when you're not doing speed work or a long run. Ideally, do your strength workouts on easy run days or cross-training days to avoid overloading your system and risking burnout.

Quick Tip: When in doubt, lift after your run, not before. And always allow 24–48 hours of recovery between heavy lifting and a key run.

Final Thoughts

Strength training isn’t just for gym rats—it’s a performance booster and injury shield for runners of all levels. Start simple, stay consistent, and you’ll notice the benefits on every run.

Try adding one or two of these tips to your routine this week, and let me know how it goes. Got questions or want personalized guidance? Drop a comment or send me a message—I’m happy to help!

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