If you’re looking to improve your running, whether it’s beating your best time, training for a marathon or going that extra mile, but aren’t seeing much progress no matter what you do - you might want to consider taking your training further and push yourself out of the boundaries of running.
It’s not a secret that many runners may skirt away from strength training, and we get it! You like running and you want to focus on your sport rather than putting your focus elsewhere. However, if you find yourself lacking the progress you dream of then it might be time to consider incorporating strength training into your regime.
In this blog, we are going to take you through all the ways that strength training can help you grow as a runner, from increasing your coordination to decreasing your risk of injury and many other benefits, as well as providing you with an effective 12-week strength training plan for an easy way of incorporating strength into your running routine.
Why is a strength training plan important for runners?
It’s easy to forgo doing strength training around your running regime, however, strength training provides vital benefits for running. One of the biggest benefits is that it helps to support your muscles and prevent injury. Regular strength training can also increase neuromuscular coordination and power, meaning it can help to boost your speed and the acceleration of your strides. It can also help reduce muscle fatigue and therefore help you to save energy so you can run for longer.
So, whether you decide to take it to the gym or keep it at home, doing bits of strength training along with your running plan will provide you with the core and leg strength you need to reach your goals, making it an essential part of any runner's training program.
How many times a week should a runner do strength training?
A strength training plan for any runner shouldn’t overtake your favourite sport but rather work alongside it. We recommend doing around 2-3 strength training sessions a week for the best results to support your running.
What are the best strength exercises for runners?
The best strength exercises for runners focus on the legs and core; however, this doesn’t mean completely avoiding arm workouts. The stronger your leg and core muscles the more powerful your stride will be and you’ll eventually find yourself able to run for longer periods without getting fatigued as quickly. A few popular strength exercises amongst runners for achieving the best results include:
- Leg presses
- Leg extensions
- Bicycle crunches
- Planking
- Squats
A 12-week strength training plan
We understand that strength training may not be your forte and getting started can be a little intimidating, so if you’re not sure where to start we’ve included a 12-week training plan for you to follow. We’ve gathered all the most effective workouts to help you focus on the muscles you need for running, from core strength to leg training.
This plan should be used in conjunction with your running plan and will only include 1-3 sessions a week. We’ve separated the plan into 4 blocks, with each block targeting a specific need, and phase of your training.
Week 1-3: Building your strength
For the first three weeks, you’ll be focused on building your strength for the first time so you can cope with rigorous running and get ready to increase your mileage. These three weeks will include doing more training sessions but at a lower intensity to get your body ready for building muscle.
Your first three weeks will look like this:
Week 1: 2 strength-based workout sessions
Week 2: 2-3 strength-based workout sessions
Week 3: 2-3 strength-based workout sessions
These sessions will focus on training your legs and include fewer reps as you begin to build muscle. For an effective workout, focus on form above all else. When it comes to how much weight you should use, this is different for everyone, but the weight shouldn’t be so heavy that you struggle to lift it as this can pose a risk of injury. However, it also shouldn’t be so light that it doesn’t provide a challenge.
You should be able to lift the weight, with a comfortable level of challenge at the start of the set, and towards the end of the set this should become increasingly challenging until you can no longer maintain proper form - this is known as ‘training to failure’ and helps to build muscle. We would recommend always starting with lighter weights and working your way to the heavier weights as you get stronger. Below is the workout plan for the first three weeks.
Leg press: 10-12 reps, 3 sets, 60-second rest
Leg curls: 10-12 reps, 3 sets, 60-second rest
Leg extensions: 6-8 reps, 3 sets, 60-second rest
Weight step-ups: 10-12 reps (on both left and right legs), 3 sets for each leg, 45 seconds rest
Walking lunge: 20 reps, 4 sets, 30 seconds rest
Calf raises: 20 reps, 3 sets, 30 seconds rest
Weeks 4-6: Increasing your volume
These next three weeks will focus on bringing attention to an increased volume of sets to help you build more muscle at a faster rate now that your body has gotten used to the initial exercises and workout routine. There are fewer sessions here, but the reps and sets of your workouts will increase, along with the weight used, to support muscle growth.
Week 4: 2 strength-based workouts
Week 5: 2 strength-based workouts
Week 6: 2 strength-based workouts
Squats: 10-12 reps, 3 sets, 45-second rest
Leg extensions: 10-12 reps, 3 sets, 60-second rest
Hamstring curl: 10-12 reps, 4 sets, 45-second rest
Plank: 20 seconds per set, 3 sets
Lateral lunge: 20 reps, 3 sets, 30-second rest
Leg press: 20 reps, 3 sets, 45-second rest
Lateral box push-ups: 10-12 reps, 3 sets, 30-second rest.
Weeks 7-9: High-volume phase
The high-volume phase will be to push you further with your strength training for optimal results. You should start adding more load to your weights and you should be able to see improvements in your form and capacity. In this phase, you will aim to do fewer workouts but you will want to put as much effort and intent into your movements as possible for the best results.
Week 7: 1- 2 strength-based workouts
Week 8: 1- 2 strength-based workouts
Week 9: 1- 2 strength-based workouts
Elevated split squat: 20 reps, 4 sets, 60-second rest
Lateral lunges: 20 reps, 4 sets, 30-second rest
Bicycle crunch: 20 reps, 3 sets, 60-second rest
Walking lunges: 20 reps, 4 sets, 30-second rest
Weight step-ups: 20 reps, 4 sets, 40-second rest
One arm bent-over-row: 20 reps, 3 sets, 40-Second rest
Weeks 10-12: Recovery phase
These weeks will focus on resting your body, which will be essential for those gearing up for a marathon. This phase will aim to reduce fatigue while keeping your body in shape, as well as give your body the energy it needs for promoting muscle growth. These exercises will primarily focus on light cardio.
Week 10: 1-2 recovery-based strength workouts
Week 11: 1-2 recovery-based strength workouts
Week 12: 1-2 recovery-based strength workouts
Walking: 5-10 minutes, 60-second rest
Yoga/Stretching: 10-15 minutes, 60-second rest
Gentle Cycling: 10minutes, 60-second rest
Top tip:
Remember that muscle is built during resting periods, so if you’re beginning to incorporate strength training into your running routine, ensure that you take plenty of rest periods for your body to recover and avoid injury.
What equipment do you need for strength training
If you’re getting into strength training for the first time, then you’ll want to ensure you have the right gear to support you and help you see the growth you’re looking for. As a runner, you’re probably already aware of the importance of having the right shoes for your training. Well, the same matters when it comes to weightlifting and strength training - the right pair of shoes will take you a long way.
For weightlifting, having shoes that keep you steady on the ground will be best. A great example is the Reebok Nano X4 men's training shoes. They come equipped with enhanced stability and support to provide you with a solid base to lift, as well as a woven textile upper that is ultralight, and a new midfoot ventilation panel that allows greater airflow for optimal comfort during weight training.
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Reebok Nano X4 Men's Training Shoes - Grey £87.90 | Reebok Nano X4 Womens Training Shoes - Pink £99 |
You may also need some weightlifting gloves to help protect your hands from sores and blisters and provide you with an unparalleled grip to prevent injuries. We recommend the Nike Vapor Men’s Training Gloves, equipped with low-density foam on the palm and fingers for a more stable grip and fabric to help disperse body heat to provide comfort, they offer unbeatable support for all of your strength training.
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Nike Vapor Mens Training Gloves - Black £24.90 |
You’ll also need to focus on getting the right nutrition to help support muscle growth and give you the energetic boosts you need to tackle your workouts. We would recommend the SiS REGO Rapid Recovery Drink - they’re perfect for the high-volume phase of your strength training plan as they contain a blend of carbohydrates (22g), protein (20g) and electrolytes with vitamins and minerals which will help aid recovery.
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SiS REGO Rapid Recovery Drink 500g Bag £15.90 |
Whether you’re going to the gym or training at home, we would also recommend trying some resistance bands. Resistant bands are a great way to enhance muscle strength while protecting bones and joints. They can also help to promote proper form for those who are new to strength training and weight lifting, allowing you to see greater results at a faster rate.
For example, these Fitness Mad Power resistance bands are the perfect choice for providing a little extra challenge to your workouts and enabling you to have an effective workout anywhere you go. They’re perfect for focusing on specific muscle groups, strengthening your core and even recovery workouts for all-around support with all of your strength workouts.
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Fitness Mad Power resistance bands medium £19.90 |
Get everything you need to start your training plan with Start Fitness
Strength training is an essential part of any runner's routine, it will help you build the essential muscle you need to exceed your goals and get ready for your next race.
In order to make sure your strength training is successful - you’ll need some reliable gear to support your workouts. Here at Start Fitness, we play host to a wide range of weightlifting equipment to keep you on track to meet your goals.