Strength Training

I used to think running was enough.

Back when I was grinding out 80K weeks under the Bali heat, I figured strength training was just extra fluff.

Something for bodybuilders—not runners.

I told myself the miles were enough.

The trails were enough.

The sweat was enough.

Then I hit my wall.

It wasn’t just one injury—it was a series of them.

Achilles pain that wouldn’t quit.

A femur stress reaction that sidelined me for weeks.

Glutes that went MIA halfway through long runs.

I could run far, but I couldn’t run strong.

I didn’t have the armor.

That’s when I started lifting—not like a gym bro, but like a runner who wanted to stay in the game.

And let me tell you: everything changed.

I can keep a strong form for longer.

My stride felt more connected.

I climbed hills without folding.

I recovered faster, got injured less, and started finishing races with something left in the tank.

Now I lift at least four times per week.

When I have time? I go to a plushy gym 20 minutes away from house.

When I’m on tight on time? I hit the Bali gym with no air-con behind my house for 40 cents drop-in.

But I lift like my running depends on it—because it does.

If you’re a runner who still thinks strength training is optional, I’m here to shake that belief loose.

This guide isn’t theory.

It’s lived.

It’s coached.

It’s tested on roads, trails, and track sessions across thousands of kilometers—and yeah, it’s backed by science too.

Table of Contents – Skip Ahead, If You Must

• Why Strength Training Isn’t Optional Anymore
• The Big Myths That Hold Runners Back
• What the Science Really Says
• The 3 Pillars: Compound Lifts, Isometrics, and Mobility
• How to Program Strength Training by Season
• Gym vs. Home Workouts: What Actually Works
• Injury Prevention: Prehab That Pays Off
• Weekly Templates That Fit Any Runner’s Life
• FAQs (Soreness, Timing, Bulking & More)
• Final Words: Strong = Sustainable

Why Strength Training Isn’t Optional Anymore

Let’s cut the fluff: if you think running is all about just logging miles, think again.

You’re not a step-counting robot.

You’re an athlete.

And every real athlete needs strength.

I hate to break to you but it is the truth.

And I’m speaking from personal experience.

When I trained for my first half marathon without lifting a single dumbbell, I hit a wall—literally and figuratively.

My form would fall apart in the later miles.

My Achilles hurt like hell.

And yeah, I was “running,” but I wasn’t progressing.

Then I started strength training—nothing fancy.

Squats, lunges, planks, bridges.

Basic stuff.

And that changed everything.

My stride got smoother.

Hills didn’t crush me like they used to.

That old, nagging pain started to fade.

My running didn’t just feel easier—it felt powerful.

And I’m not just talking about my own experience. Research has my back on this.

• A solid meta-analysis found that runners who added resistance training improved their running economy by about 8%—meaning they used less energy to run at the same speed. That’s huge over the course of a race.
•  Another review (from the British Journal of Sports Medicine) showed that strength training slashed injury risk by nearly 65%. That’s not just a “maybe”—that’s a clear message: stronger runners get hurt less.

So if you’re skipping strength workouts, let me be blunt: you’re not “just a runner.” You’re a runner waiting to get sidelined.

And let me tell, overuse injuries suck. Big time.

Strong Legs = Strong Finish

Look at the elites.

The ones who keep showing up year after year?

They’re not just doing track repeats and tempo runs—they’re lifting.

They know strong quads, glutes, and a rock-solid core are what hold your form together when the wheels are coming off at mile 22.

I worked with a runner who swore off the gym until an IT band injury benched him for six weeks.

After that, he started doing two short strength sessions a week.

He hasn’t missed a race season since.

Still worried about “bulking up”? That’s a myth.

Runners who lift smart don’t get bulky—they get leaner, faster, and more resilient.

You Don’t Have to Be a Gym Rat

You don’t need to turn into some protein-chugging bodybuilder.

You just need to build enough strength to run with control. Enough durability to absorb all that pounding. Enough power to sprint when it counts.

Think of strength training like armor. It’s not the main weapon—but it keeps you from breaking in battle.

If you want to run strong into your 40s, 50s, and beyond, strength work isn’t some bonus tip—it’s your lifeline.

Now let’s talk about one my favorite ways to do resistance training…

The 3 Pillars of Strength That Keep You Running Strong

What I call the three pillars—compound lifts, isometrics, and mobility/activation—aren’t random.

They fit together like a training tripod.

Here’s how I coach it:

• Isometrics give you the foundation. They lock your joints in place and build tendon toughness. Think of them as pouring cement for your strength house.
• Compound lifts are the engine. They build the horsepower—the strength and power that translates to faster running and stronger form.
• Mobility/activation? That’s the oil. It keeps everything moving smooth and balanced so nothing breaks under load.

When I write strength plans, I stack all three.

A good session might start with some mobility drills, then move into glute bridges or planks, then hit squats or deadlifts, and maybe finish with an isometric hold like a wall sit.

Skip one of the pillars, and you’re setting yourself up for frustration.

Lift heavy without mobility?

Get ready for tight hips and bad form.

Stretch all day but never strengthen?

You’ll be flexible but fragile.

Only do isometrics? You’ll have control, but not much power.

Balance is the name of the game. Strength that moves. Flexibility that matters. Stability that holds when things get real.

So here’s the plan:

• Do compound lifts 2–3 times a week.
• Add a few isometric holds as part of those sessions or on off days.
• Sprinkle mobility and activation work into every warm-up, cooldown, and rest day.

You don’t need a fancy gym or cutting-edge tech.

Just discipline, smart structure, and the guts to show up consistently.

Next up, I’ll break down the exact compound and isometric moves I recommend—and how to scale them to your level.

Isometric Training: The Sneaky Strength Move Every Runner Needs

You ever do a wall sit for a full minute? Feels like your legs are screaming, right? That’s isometric training in action—and it’s sneaky effective.

Here’s the deal: Isometric exercises are all about holding still.

No reps, no bouncing.

Just raw, sustained muscle tension.

Planks.

Wall sits.

Holding a bridge. They don’t look like much, but they fire up your muscles without trashing your joints.

And for runners, that’s gold.

You build real strength with way less soreness.

So you don’t have to skip your long run the next day because your legs are toast.

Why This Stuff Works

When you hold a position, like a plank or Spanish squat, your body does a few things:

• Fires more muscle fibers at that specific joint angle.
• Trains your tendons to handle load and snap back like coiled springs.
• Builds stiffness (the good kind) that improves how energy transfers through your stride.

Research backs this up.

• One study on jumper’s knee found that athletes who did 5 x 45-second isometric holds (knee extensions) had major pain relief for hours afterward.
• Spanish squats (wall-squat variations) are used by pros to knock down pain mid-season—without causing post-workout soreness.
• Isometric heel raises (done without full motion) are often the first step to rebuild strength in a busted Achilles. I’ve used them myself after tendon flare-ups.

And unlike heavy squats or deadlifts, isometric training doesn’t leave you hobbling the next day. That’s why I love sprinkling it in during race week or on double run days.

Fast & Joint-Friendly

Let’s talk time. You don’t need an hour in the gym.

A 10–15 minute circuit—planks, wall sits, bridges, even a static lunge—can light you up.

And no gear?

No problem.

You can do these anywhere.

Hotel room.

Side of the trail.

Living room while your coffee brews.

Isometric training is especially clutch for runners rehabbing injuries.

I’ve coached plenty of runners back from Achilles, IT band, and patellar tendon pain using these holds as a first step.

They’re like a “gentle shock” to the system.

Enough stimulus to build strength, but not so intense that you break down.

Build a Runner’s Engine

Let’s break it down: Isometrics make your body better at holding it together when it counts.

• Holding a plank teaches your core to stay tight when you’re fatigued.
• Holding a calf raise at the top helps your Achilles store and release energy with every stride.
• Holding a bridge keeps your glutes firing when your form is falling apart in the last 5K of a marathon.

They’re simple, but they teach your body to endure tension—which is exactly what running is.

Try this: Do a 60-second wall sit after your next run. Quads shaking? That’s the good pain. That’s where strength gets built.

Here are the exercises I highly recommend:

1. Wall Sit

Targets: Quads, glutes, hamstrings, calves

This one’s a classic for a reason. You slide down a wall like you’re sitting in an invisible chair, and then… you suffer. Your quads will light up fast—and so will your mental game.

How to do it:

• Back flat against the wall
• Feet shoulder-width, about two feet away from the wall
• Drop until your knees are bent at 90°
• Press through your heels and hold

Beginner: Start with 20–30 seconds. It’ll burn fast.

Advanced: Build to 60–90 seconds. Want more? Add a weight to your lap or try single-leg wall sits. That’s next-level grit.

Why runners need it: This builds bulletproof quads—key for controlling downhill runs and staying strong when your form wants to collapse in the final miles. Plus, it trains the patellar tendon without movement. Great for anyone dealing with knee pain.

Fun fact: Long-duration wall sits have even been shown to reduce blood pressure in some studies. But for us, it’s about keeping our posture clean and strong when the road gets rough.

2. Glute Bridge Hold

Targets: Glutes, hamstrings, low back

Glutes that don’t fire are one of the most common problems I see in runners. This move wakes them up—and keeps them working.

How to do it:

• Lie on your back, knees bent, feet flat
• Squeeze your glutes to lift your hips until you form a straight line from shoulders to knees
• No overextending—just a strong, solid tabletop hold

Beginner: Hold 20–30 seconds for 2–3 sets

Advanced: Try single-leg holds. One leg up, all the work on the grounded one. Or put your feet on a bench to crank up the hamstring engagement.

Why runners need it: Weak glutes are like a leaky roof—eventually, something below breaks. This hold teaches your backside to carry its load, especially in long runs. It also works as a perfect activation drill before heavy lifting or a hill session.

3. Single-Leg Calf Raise Hold

Targets: Calf muscles (gastroc and soleus), Achilles tendon

Every step you take while running—your calf and Achilles are doing the work of a shock absorber and a spring. Time to make that spring stronger.

How to do it:

• Stand on one leg
• Rise up onto the ball of your foot as high as possible
• Hold the top position—heel off the ground, ankle extended

Beginner: Use both feet to rise, then lift one and hold. Aim for 15–20 seconds.

Advanced: Do it on a step for extra range (heel drops below parallel, then holds above). Add weight if you’re a savage. Try for 30–60 seconds per leg.

Why runners need it: Strong calves = stronger push-off and better control. This move also strengthens your Achilles—key for avoiding common overuse injuries like shin splints or Achilles tendonitis. Great balance builder too. I add this before long runs to prep the foot-ankle complex.

4. Side Plank + Reach

Targets: Obliques, glute medius (that sneaky hip stabilizer), and shoulder stabilizers.

Alright, I’ll be honest—side planks used to wreck me. But they’re gold for runners. Lie on your right side, elbow under your shoulder, feet stacked (or staggered if you’re wobbling like a baby deer).

Lift those hips—your body should form one clean line from head to heel. Now here’s where it gets spicy: raise your left arm to the sky, then sweep it under your torso like you’re threading a needle.

Do it slow and controlled. Or if that’s too much today, just hold the arm straight up. The reach adds mobility and coordination, but even the static version lights up your core.

Start simple: Knee down, 20 seconds per side.

Ready to level up? Full side plank with arm reaches—or even lift that top leg for more glute fire.

Why it matters for runners: This move targets the glute medius—the muscle that keeps your pelvis from dropping every time you land. If it’s weak, your hips start to sag and your knees dive inward.

That’s IT band trouble waiting to happen. This hold teaches your body to resist lateral collapse, which is huge on uneven trails or sloped roads. 

5. Reverse Lunge Hold

Targets: Quads, glutes, hamstrings (mostly on that front leg), and stabilizers around the knee and ankle.

Step back with your right foot into a lunge. Front thigh parallel to the floor, back knee hovering off the ground. Weight in the front heel/midfoot—not the toes. Keep your chest tall, no collapsing. Now freeze. Just hold it.

Beginner version: Go shallow and hold for 15 seconds.

Advanced: Drop into that deep lunge and hang out there for 30 to 60 seconds. Want more? Add dumbbells. Or close your eyes—balance will betray you.

Why it works: Running is basically a series of single-leg hops. This lunge hold simulates that load without the bounce. It forces your front leg to do the heavy lifting and recruits the little stabilizers that keep your knee and hip in check.

It’s also a great alignment drill—you can actually feel when your form’s off and fix it mid-rep. Perfect for building power on hills and stability on rough terrain.

6. Hip Flexor March / Hold

Targets: Hip flexors and quads (lifted leg), balance muscles in standing leg.

This one looks simple—but don’t underestimate it. Stand tall, then drive your knee up like you’re mid-sprint. Hold it there. Don’t lean back. Engage your core so you’re not arching like a gymnast. Use a wall if you need to.

Beginner: Hold for 15 seconds per leg.

Advanced: Try 30 seconds, no wall. Bonus challenge: loop a band around the raised foot and under your standing one—it’ll feel like your knee weighs 30 pounds.

Why runners need it: Your hip flexors are what lift your legs every single stride. We work them hard—but rarely train them smart. This static hold builds that lifting strength without overloading the joint.

It’s especially clutch for hill running or sprint finishes, where strong knee drive makes the difference. You’ll also fire up your glutes and ankles on the standing side—hello single-leg control.

7. Push-Up Hold (Mid or High)

Targets: Chest, shoulders, triceps, core.

Push-up position, now hold it. Either at the top (arms extended) or halfway down (elbows bent, body hovering). That mid-hold? Brutal. Feels like your arms are made of cement.

Beginner: High plank for 30 seconds, or mid-hold on knees.

Advanced: Mid-hold for 20–30+ seconds, body tight as a drum.

Why it’s sneaky-good for runners: Arm drive matters, especially when you’re gassed at the end of a long run or sprinting uphill. This hold builds shoulder stability and core strength—the stuff that keeps your torso from flopping around.

Mid-push-up position lights up everything. You’ll feel your abs scream just as much as your arms.

I like doing this one at the end of a run. You’re already tired—now test what’s left in the tank.

8. Dead Hang

Targets: Grip, shoulders, spine (decompression).

Find a pull-up bar. Grab it. Hang. That’s it. Let your body stretch out. You can hang loose (passive) or pull your shoulders down a bit (active).

Beginner: 20–30 seconds. Use a box for assist if needed.

Advanced: 60+ seconds or even one-arm hangs (only if you’ve earned that!).

Why it matters: Grip strength is more important than you think—it connects to shoulder control and even how relaxed your arms stay during a run. But honestly? I do this mostly for posture and back relief. Running compresses you.

Dead hangs undo that. Think of it like rebooting your spine.

Plus, it opens your chest, fixes that desk-job hunch, and gives your lats a gentle stretch. Easy to do post-run—just hang and breathe.

9. Hollow Body Hold

Targets: Core (lower abs, transverse abdominis), hip flexors.

Lie on your back. Lower back pressed to the floor—no arching. Lift shoulders and legs off the ground. Hold that banana shape. Harder than it looks.

Beginner: Arms by your side, legs a bit higher—hold for 15–20 seconds.

Advanced: Arms overhead, legs lower—30+ seconds if your abs can take it.

Why runners need this: This is core work that actually carries over to your stride. It teaches your pelvis to stay neutral—not tilted or wobbly. And a stable pelvis means less wasted motion, more power, and fewer injuries.

Runners with weak lower abs often get back pain or end up overusing their quads. This fixes that.

And bonus: it trains your hip flexors too, helping you drive that knee forward with more control.

10. Wall Press

Targets: Chest, shoulders, triceps, core.

Stand facing a wall. Elbows bent like a standing push-up. Now push into the wall like you’re trying to move it—with all your strength. But don’t move your joints. Just hold.

Beginner: Push at 50% effort for 20 seconds.

Advanced: Push hard, like max-effort sprints—short bursts or longer holds.

Why it helps: This builds isometric strength in a way that’s low-risk but high-reward.

Great if you can’t do full push-ups yet. And for runners, it’s all about posture. You’re training your arms and chest to stay strong during the grind. You know that feeling in a marathon where your arms start drooping? Wall presses help fix that.

It also locks your core in place—so when your arms pump, your torso doesn’t twist like a wet noodle. Everything stays tight, focused, and in sync. You can do this almost anywhere—no excuses.

These ten moves might look simple, but don’t be fooled—they’ll light your muscles on fire if you do them right. You can toss a few into your usual routine or stack them together for a full-on isometric blast.

Here’s how to get the most out of them, runner to runner:

• Form first. Always. When you’re holding a position, the goal isn’t just to survive the clock—it’s to stay locked in with solid form. If your back rounds, your hips sag, or your knees cave in, stop. Rest. Then either shorten the hold next time or scale it down. I’d rather see a 20-second hold that’s rock-solid than a 45-second mess that leaves your joints screaming.
• Don’t hold your breath. I see this all the time—people gripping so hard they forget to breathe. I get it. But unless you’re powerlifting a new max, you want steady inhales and exhales during holds. It feeds your muscles oxygen and teaches you to brace under tension—something runners need when holding pace under fatigue.
• Start with 2–3 sets per move. Think something like 3 x 30-second wall sits or 2 x 20-second single-leg bridges. Yeah, your legs might shake, especially early on. That’s part of the deal. Stick with it. The body adapts fast when you train consistently.
• Progress slowly. Don’t jump straight from a wall sit to a one-legged pistol hold with a backpack full of books. Add time. Add resistance. Change the variation—but only tweak one thing at a time. Your body loves small steps forward, not giant leaps into injury.
• Mix ‘em in smart. You can throw short isometric holds into your warm-up (to wake up sleepy muscles), tack them on as finishers (to burn out a muscle after dynamic work), or use them on rest days to stay primed. I’ve done 60-second wall sits on recovery days just to keep the legs awake—gets the blood flowing without wrecking recovery.
• Coming back from injury? Isometrics are gold. As long as you’re staying in pain-free ranges, you can rebuild strength without aggravating the area. I’ve used these with athletes rehabbing from knee and Achilles issues. It’s wild how much strength you can rebuild while staying still.

Now, don’t underestimate these. They look chill—but give it 15 seconds and you’ll be sweating like you’re sprinting hills. The burn sneaks up.

People might walk by and think you’re just standing still—but inside?

It’s a war zone.

And the payoff is real. When you go back to your regular training, your body feels tighter, more connected. Like you’re firing from deep within.

Compound Strength Moves Every Runner Should Know

Let’s talk about the big lifts.

Not fluff.

Not the latest TikTok hack. Just the real-deal movements that build runner-proof strength and help you take more miles without breaking.

You don’t need to be a bodybuilder, but learning these can transform how you move on the road, trail, or even up a flight of stairs.

Let me share with you the must-moves:

1. Squats (Back Squat or Goblet Squat)

The squat is your foundation. It’s also my favorite one.

It’s not just “leg day”—it’s how you build the kind of strength that keeps you steady on downhills, powerful in sprints, and less injury-prone when the miles stack up.

Why it matters: Squats train your quads, glutes, hamstrings, and even your core. Your glutes are your engine. Quads are your shock absorbers. Get those stronger, and your stride will feel snappier and more supported.

Again, don’t take my word for it.

According to the Journal of Strength & Conditioning Research, squat-based strength training improves running economy and can help reduce injury by evening out the front-to-back muscle balance.

How to do it:

Start light. Bodyweight or goblet squat with a dumbbell.

Stand with your feet shoulder-width, toes slightly out. Brace your core like you’re about to take a punch.

Then sit your hips back and down—don’t collapse—until thighs are parallel (or lower, if mobility allows). Drive up through your heels.

Pro-tip: Don’t be scared of your knees moving forward a little. Just don’t let them cave inward or shoot past your toes like crazy. And the lower you go—with good form—the more those glutes fire up. That’s what runners need.

Reps: 4 to 12. Go heavier with fewer reps for pure strength. Higher reps for endurance. Either way, you’re building that “lower body armor” that protects you when mileage climbs.

2. Deadlifts (Conventional or Romanian)

This one’s all about the backside—glutes, hamstrings, back. Runners often ignore this chain, then wonder why their hamstrings are tight or why their back aches after a long run.

Why it matters: Deadlifts train the glutes and hammies to work, not just stretch.

They power your stride and help you stay upright when fatigue sets in.

Plus, they’re one of the few lifts that train your grip, back, and hips at once. Done right, they’ll boost your uphill game and help prevent hamstring tweaks.

How to do it:

If you’re new, start with Romanian deadlifts (RDLs). Dumbbells or barbell.

From standing, push your hips back, keep knees slightly bent, lower the weight to mid-shin with a flat back.

Feel that stretch in the hamstrings? Then drive hips forward and stand tall. For full deadlifts, start from the floor—but nail your form first.

Pro-tip: Brace that core, keep the bar close, and squeeze your glutes at the top. Your back will thank you. And the carryover to running posture? Game-changing.

Reps: 5–12. Heavier weight for fewer reps is best for strength, but even moderate loads make a difference if form stays sharp.

3. Lunges (Forward, Reverse, or Walking)

Running is just a bunch of controlled single-leg hops. Lunges train each leg solo—so you can find and fix imbalances that sneak up on you over time.

Why it matters: Lunges hit your quads, glutes, hammies, and core, while also forcing your stabilizers to show up. You’ll move better, balance better, and develop strength across a fuller range of motion than squats alone.

Plus, lunges wake up the glute med—the side hip muscle that fights knee cave and hip drop, especially late in a race.

They also gently stretch your hip flexors—lifesaver for runners glued to desks all day. Over time, you’ll run smoother, look more upright, and feel less wobbly.

How to do it:

Start with bodyweight. Step forward, bend both knees, keep the torso tall. Push back to start. Reverse lunges are easier on the knees. Walking lunges? That’s your dynamic challenge. Control is key—don’t rush.

Pro-tip: Master form before adding dumbbells. And if you want to level up? Bulgarian split squats (rear foot elevated) are brutal—but they build pure leg steel. Just ease into it. Expect soreness early on—it’s part of the price for stronger, more balanced legs.

Reps: 6–12 per leg. Or go by distance: 20 walking lunges is a solid set.

4. Step-Ups

If I had to pick one strength move that screams “runner,” it’s the step-up.

It’s exactly what it sounds like: step onto a bench or box with one leg, lift yourself up, then come back down—controlled. But don’t let the simplicity fool you. This move is gold.

It lights up your glutes, quads, and hamstrings on the working leg, and makes your core work to keep you balanced at the top. It’s basically uphill running in slow motion—and without wrecking your knees.

Step-ups hammer home hip extension and knee drive, which are two key parts of your running stride—especially when climbing. That’s why I’ve used them heavily in my own training and with runners I coach.

You’re training one leg at a time, just like running, and that’s a huge plus. Weak side? You’ll find out real quick. And you’ll fix it.

Legendary coach Jack Daniels even tossed step-ups into some of his hill strength routines. The man knew what worked.

Try this: Start with a box around knee height. Plant your right foot on top. Push through your heel and drive yourself up, bringing your left foot to the box—or drive the left knee up high for bonus power. Step down with control. That’s one.

Do 6–10 reps per leg. And always match both sides. Your stride will thank you later.

Pro tip: Focus on pushing through your glute. And if you’re a trail runner like me—this one seriously improves your knee stability for rocky climbs and sudden terrain shifts.

5. Pull-Ups or Inverted Rows 

Let’s talk upper body.

I know it’s not as flashy in running, but here’s the truth—if your back and arms give out halfway through a race, your form goes with it.

And when form breaks down, speed and breathing follow.

That’s where pull-ups and inverted rows come in.

Pull-ups train your lats, biceps, and upper back—basically all the muscles that fight against the constant forward pull of running.

You know that collapsed, rounded-shoulders look? These help fix that.

When you’ve been running for an hour and fatigue sets in, strong upper back muscles keep you upright.

That means more efficient breathing and less wasted energy. Plus, a strong arm drive makes a bigger difference than most runners realize. Ever tried sprinting with tired arms? Your elbows barely move.

And don’t forget injury prevention.

Long-distance runners are notorious for neglecting the upper body, which leads to tight shoulders and neck pain. I’ve been there.

How to do them:

• Pull-ups: Grab the bar, palms away, hang, and pull up until your chin clears the bar. Too hard? Use a band or an assisted machine.
• Chin-ups: Palms face you—easier on the biceps.
• Inverted rows: Set a bar at waist height, lie under it, and pull your chest up. Keep your body straight like a plank.

Beginner: 2–3 sets of what you can manage. Even 1–3 reps with good form is progress.

Advanced: Aim for 8–12 reps, or add weight if you’re already strong.

6. Push-Ups or Bench Press 

Push-ups are old school—but they work. I still throw them into circuits after my runs.

You’re training the chest, shoulders, and triceps—all the muscles that help drive your arms forward.

Just like pull-ups help with the back swing, push-ups strengthen the forward swing. That’s full-circle arm power.

A strong chest helps keep your upper body from turning into spaghetti by mile 10.

You’ll feel more solid, upright, and less like you’re folding in on yourself.

And if you bench? Great. Just don’t worry about lifting like a powerlifter.

For runners, it’s not about hitting a 200-pound bench—it’s about having enough upper body strength to stay strong through long races.

How to do them:

• Push-ups: Start on an incline (hands on a bench) if full ones are too hard. Go for clean reps—10–15 is a solid range.
• Bench press: Lie back, grip slightly wider than shoulders, lower the bar under control, press back up. Start light, focus on form.

Advanced? Toss in clap push-ups or longer sets. Just don’t lose form for ego reps.

I’ve had runners tell me they started doing push-ups three times a week and suddenly their marathon photos look less hunched, more powerful. It’s not a coincidence.

Core Compound Moves

We’ve already talked planks. But don’t sleep on other core moves that hit multiple muscles at once.

Stuff like:

• Deadbugs – Looks silly, works wonders. Teaches control while you move your arms and legs.
• Pallof Presses – Anti-rotation core work. Great for runners since your core needs to resist twist and torque.
• Farmer’s Carries – Walk with dumbbells and try not to wobble. Builds grip, traps, and core.

But the big picture? If you’re training squats, deadlifts, step-ups, push, and pull—you’re checking the right boxes.

How to Fit It All In: Circuits & Supersets for Busy Runners

No runner wants to live in the weight room. You’re here to run—not to flex in front of the mirror.

So keep it efficient.

Here’s one of my go-to 45-minute sessions:

• Warm-up (5–10 min): Foam roll, leg swings, band work
• Superset 1: Squats (3×8) + Pull-ups (3×max)
• Superset 2: Deadlifts (3×6) + Push-ups (3×12)
• Superset 3: Walking lunges (2×20 steps) + Plank (2×60s)
• Cooldown: Light stretching or foam rolling
• Rest 1 min between supersets.

Or turn it into a fast-paced circuit if you want that cardio burn. For example:

• Squat
• Push-up
• Lunge
• Row
• Plank
• Step-up
  …then rest, repeat 2–3 times.

Use strength sets in the off-season to build muscle and power. In-season? Switch to circuits to maintain strength without killing your legs for long runs.

Train Like a Human Who Runs 

Let me be blunt: you don’t need to train “like a runner” in the gym.

You need to train like a strong, capable human who just happens to run.

I see way too many runners hopping on weird machines that try to mimic running or doing endless crunches because someone on YouTube said, “core is king.” But that’s not how the body works.

Your muscles don’t recognize “runner-specific” machines—they respond to movement patterns.

Squatting.

Lunging.

Pushing.

Pulling.

Hinging.

These are basic human moves.

And if you want to run better, you’ve got to build your foundation on those.

One of the biggest gym mistakes runners make?

Sitting on those leg extension or abductor machines and calling it “runner strength.” But those things often isolate muscles in ways that don’t carry over to the road or trail.

Here’s what the science says.

A study from the Journal of Strength & Conditioning Research found that machine-based training doesn’t activate stabilizing muscles the same way free weights do.

Machines can actually limit your gains in real-world movement because they guide the path for you—your stabilizers stay asleep.

Not good.

AT ALL.

Take the hip abductor machine, for example.

It mostly works your TFL—a small muscle that can tug on your IT band and cause problems.

But exercises like side-lying leg raises or good old lunges? They hit the glutes—the muscles that actually keep your knees tracking properly and help you hold form late in a race.

That’s where you want your strength.

When I started lifting, I wasted a lot of time on the flashy stuff.

It wasn’t until I built a base on the big compound moves that I noticed real improvements in my running.

Hills got easier.

My form didn’t fall apart in the final miles.

And my stride? More power, more control.

So what should you focus on? These moves are your bread and butter:

• Squats – Build raw leg strength.
• Deadlifts – Light up the backside: glutes, hamstrings, lower back.
• Lunges – Crush single-leg stability (aka run-ready legs).
• Step-ups – Great for functional power and balance.
• Pushes and Pulls – Think push-ups, rows, pull-ups. These build posture and arm drive.

Start light. Nail your form. Then slowly up the weight. Over time, you’ll feel the difference—those late-race breakdowns? Gone. You’ll run taller, stronger, and with more confidence.

Gym vs. Home Strength Training – What’s Better for Runners?

So… should you drag yourself to the gym or just knock out strength work at home in your boxers?

Short answer: It depends. Both work. The best option is the one you’ll actually stick with.

Let me give you the run-down on both:

Gym Training: When You Want to Go Heavy

Pros:

• You’ve got access to all the gear: barbells, squat racks, cable machines, heavy dumbbells—stuff you just can’t get at home.
• Gyms are great if you’re chasing real strength gains. Want to deadlift 2x bodyweight? The gym’s where it happens.
• Machines can help isolate muscles when you’re recovering from an injury or dialing in a weakness.
• Some gyms have sleds, pools, or turf areas for dynamic training.
• Being around others training hard can light a fire under you. There’s an energy in a good gym that’s hard to replicate at home.
• You might even get into classes or work with a coach. Accountability helps.

Cons:

• Commute time. Let’s be real—if your schedule’s tight, that trip to the gym might be what keeps you from lifting altogether.
• Waiting for a squat rack during peak hours sucks. Been there.
• Good gyms cost money. If you’re on a budget, it adds up.
• Some runners feel totally out of place surrounded by dudes benching 300 pounds. That intimidation factor is real.
• Too many options can be a curse. If you don’t have a plan, you’ll wander from machine to machine doing a whole lot of nothing.

If you’re someone who needs structure and equipment to stay on track, or you’ve got specific strength goals? Gym’s your friend.

Home Training: When Convenience is King

Pros:

• No commute. No waiting. No dress code. Just wake up, roll out a mat, and start.
• It’s cheaper in the long run. A yoga mat, some resistance bands, maybe a few dumbbells—and you’ve got a solid setup.
• Total privacy. No judgment. Blast your favorite playlist or wear pajamas—who cares?
• You can work out in micro-doses. Ten minutes after a run, five minutes before bed. You can’t do that if your gym’s 30 minutes away.
• Bodyweight strength works. Especially for runners. Lunges, squats, push-ups, core—you can get seriously strong without a single machine.

Cons:

• At some point, you might hit a wall. Bodyweight can only take you so far. Without resistance, you might plateau.
• If you’re chasing heavier lifts (like weighted squats or deadlifts), you’ll eventually need to invest in more gear.
• Home comes with distractions—kids, dogs, doorbells, Netflix… Discipline is key.
• No external motivation. You’re on your own.
• Safety can be a concern if you’re lifting heavy without a spotter.
• Space can be tight. If you’re in an apartment with thin walls, jumping around or dropping weights might not fly.

But if you’re someone who values flexibility, privacy, and time-efficiency? Home wins. Hands down.

 So… What Should YOU Choose?

Ask yourself a few questions:

• Got small kids or a tight schedule? Home might be your best shot at consistency.
• Do you like the energy of being around others? The gym might keep you motivated.
• Training for a big race and want to build serious strength in the offseason? Hit the gym hard.
• Mid-season and want quick maintenance sessions after a run? Home is perfect.

And don’t forget your budget, commute time, and comfort level. Also, think about weather. I’ve skipped plenty of gym days in Bali just to avoid traffic—home wins those battles.

Bottom line: Pick the environment that fits your life, your goals, and your personality. Don’t overthink it. Just train.

Quick Comparison: Gym vs Home

Home Setup That Actually Works 

Look, if you’re going to train at home, you don’t need a garage full of gear. A few basic tools go a long way.

I’ve coached runners who’ve built serious strength with nothing but a resistance band, a kettlebell, and some floor space.

Keep it simple, but use it well.

Start with a loop band for glute work (lifesaver for waking up sleepy hips) and a longer band for assisted pull-ups or adding resistance to squats and rows.

A pair of adjustable dumbbells or a solid kettlebell (something between 20–40 lbs depending on your strength) opens the door to squats, lunges, swings—stuff that’ll get your heart pumping and legs stronger.

A pull-up bar in the doorway? Game-changer. You can knock out some upper body work and hang for core stability.

Throw in a foam roller and exercise mat, and you’ve got the tools to work on mobility and do floor strength. That’s all you need for exercises like goblet squats, single-leg RDLs, banded glute bridges, band rows, push-ups, and more.

Now, if you’ve got more space and cash, sure, grab a barbell set and power rack. Deadlifts, squats, presses—you name it. But honestly? Not mandatory. Some of the strongest runners I know do it all with bodyweight, bands, and grit.

And yeah, stability balls and medicine balls can spice up your core work. But don’t get sucked into gear addiction. You can do pistol squats, plank variations, and elevated push-ups with just your body and a little creativity.

Quick Heads-Up on Safety

When you’re at home, no coach is watching your form. So film yourself sometimes, check a mirror, or get a virtual consult now and then. You don’t want to build strength on top of sloppy movement.

At the gym? Be respectful. Wipe the equipment, don’t slam weights, and check your ego. You’re lifting to boost your running—not to impress the bodybuilders next to you.

The Hybrid Game Plan (Best of Both Worlds)

A lot of runners do both: gym for the heavy stuff, home for convenience.

I just call it non-hype crossfit.

You might hit the gym on Saturday for squats, deadlifts, and machine work.

Then mid-week, you knock out a 20-minute bodyweight routine on your living room floor.

During off-season? Maybe you’re all-in at the gym. Race season hits? You cut back and stick to quick home sessions when time is tight.

It’s about consistency, not perfection.

I’ve seen way too many runners obsess over having the “perfect” setup, then skip sessions because the gym was too far or they didn’t feel like setting up the equipment at home.

Let me be real with you—a simple plan done consistently beats a fancy plan that collects dust.

If your gym membership keeps you accountable, great.

If ditching it means you’ll actually stick to strength work at home, also great.

Heck, the best gym is the one you’ll actually use. Maybe it’s your garage, a park bench, or the floor next to your bed. Doesn’t matter. The key is doing the work.

I’ve met runners who never step foot inside a gym.

They get strong by doing hill sprints, bodyweight drills, or just carrying heavy stuff around their backyard.

Meanwhile, others swear by the squat rack and cable machines. Do what fits your lifestyle and doesn’t feel like a chore.

Strength Training by Season

Your strength training shouldn’t be on autopilot.

It has to flex with your running—just like your long runs, workouts, and race goals do.

Too many runners either lift the same way year-round or completely ditch the weights once the miles ramp up.

Both are mistakes. Your strength work needs to adapt to your training cycle.

Here’s how I break it down for my athletes—and myself.

Base Phase (Off-Season/Foundation) 

This is your off-season. You’re not racing. Your long runs are steady.

That makes it prime time to get strong.

When your legs aren’t getting trashed by tempo runs or speedwork, you’ve got the bandwidth to lift heavy and recover well.

This is when I personally focus on max strength. That means heavy lifts, low reps, full rest between sets.

Stuff like squats, deadlifts, and single-leg work in the 4–8 rep range.

Again, don’t don’t just take my word for it.

One study published in the Journal of Strength & Conditioning Research found that an 8-week cycle of heavy squats and explosive drills in the base phase improved running economy and time-to-exhaustion.

In simple English: You run faster for longer without burning out.

My approach? 2–3 strength sessions a week, going hard on the basics:

• Squats, lunges, and hip thrusts for power
• Core work for stability
• Isometric holds (like wall sits or planks) to bulletproof weak spots
• Band or cable rows to fix runner posture

I even sprinkle in light plyos here—jump squats, bounds—but easy does it. You don’t want to wreck your knees trying to become a kangaroo.

This is also the time to fix imbalances. That sore ankle you ignore during race season? Now’s the time to strengthen it.

Build Phase (Pre-Season)

As workouts get tougher—longer tempos, hill repeats, intervals—you can’t keep lifting as heavy as in base.

So, you pivot.

You shift to explosiveness and strength endurance.

I usually drop to 2 sessions a week and change the focus. This is where plyos, fast lifts, and circuits come in. Think:

• Box jumps (3×10)
• Jump squats
• Medicine ball slams
• Single-leg hops for balance and reactivity
• Kettlebell swings or light barbell lifts done fast and clean

I call this “turning the strength you built into running-specific firepower.”

And yeah, hill sprints fall into this category too—they’re sneaky strength training wrapped in a running workout.

I might also include circuits—back-to-back moves like lunges, step-ups, push-ups, planks—to build power-endurance. You’re prepping your muscles to hold form under fatigue.

You’ll likely feel sore the first few weeks. That’s okay. The trick is to back off volume just enough to leave gas in the tank for your hard runs.

Race Phase (Peak Training)

Racing season? You’re not trying to break strength PRs now.

Your job is to maintain the gains and avoid injuries. That’s it.

So we dial it down. 1x/week is plenty for most. If you’re an advanced athlete with good recovery, maybe 2 quick sessions.

Workouts are short and sharp:

• A couple sets of squat jumps
• Light kettlebell swings
• Band work for glutes
• Core stability drills

I call this the “keep the engine tuned” phase.

You’re not adding power—you’re just making sure you don’t lose it.

Avoid workouts that make you sore or sluggish.

Around race week, I scale it way back. No heavy lifting within 10 days of a marathon or 5–7 days for shorter races.

I’ll still do light drills—some bounds, skips, short bursts—to keep my legs snappy. But the gym stuff? Light and fast, like:

• 2 sets of 6 lightweight goblet squats
• A few med ball tosses
• Band glute bridges
• Plank holds

Strength during this phase is about precision, not punishment. You’re sharpening, not building.

And let’s be clear—don’t skip strength completely just because you’re racing. Even 20 minutes a week keeps those stability muscles awake and reduces injury risk.

Post-Race Phase (Recovery)

You just crossed the finish line. Congrats. Now don’t ghost your strength training.

This is when I switch to mobility, bodyweight work, and light circuits.

No intensity.

Just movement.

This is your chance to reset habits, reintroduce variety, and start prepping for the next cycle.

Foam rolling. Stretching. Core basics. Maybe light single-leg work. That’s it.

Use this phase to stay in motion, not push performance.

The Post-Race Reset: Recover Smart, Not Stiff

After crossing that finish line—whether it’s a brutal trail ultra or a fast city marathon—you’ve earned a break.

But recovery doesn’t mean flopping on the couch for two weeks straight (tempting, I know).

This is when we shift gears into what I call the “active recovery” zone.

You’ve probably heard this already, but it’s worth repeating: your body takes a hit during a race.

Depending on the race length, recovery could last anywhere from 1 to 3+ weeks.

For a marathon, many runners take several weeks to fully bounce back.

That doesn’t mean sitting around doing nothing.

What works best is backing way off the running—maybe just walking or easy jogs—and sprinkling in light isometrics and mobility drills to keep blood flowing without adding more stress.

Think: wall sits, glute bridges, bodyweight squats—but all short range, low tension. You’re not chasing gains here. You’re just helping your muscles recover by keeping them moving.

Isometrics shine in this phase because they don’t create the eccentric damage that leaves you sore. Instead, they gently wake up your muscles and tendons—like flipping the lights on without blowing a fuse.

Personally, I like to ease in with plank holds, side planks, calf raises, maybe a wall sit or two, plus mobility work like foam rolling or hip openers.

Nothing fancy. It’s like letting your engine idle before turning it off completely.

And if something was bothering you during the race—say your Achilles was whispering threats the last 10K—this is the time to deal with it. Load up on those calf drops, ankle mobility drills, and any rehab exercises your body’s been quietly begging for.

This phase is about fixing what needs fixing before jumping into the next training cycle.

A 16-Week Strength Flow That Works With Your Running

Let’s break this into a cycle so it’s easy to see how strength fits into the bigger picture of a training plan:

Weeks 1–6 (Base Phase):

This is where we build the engine. You’re running more volume but not yet pushing speed. That’s the perfect time to hit the weights hard. Focus on compound lifts—squats, deadlifts, presses. Start with 3 strength sessions per week, then taper to 2 as mileage creeps up.

Weeks 7–12 (Build Phase):

Now we’re getting serious. Workouts are tougher. Volume might hold steady, but intensity kicks in. Keep lifting twice a week, but shift to more single-leg and plyometric work—think box jumps, step-ups, lunges. It’s less about big weights now, more about converting strength into power.

Weeks 13–16 (Race/Taper):

Back off the gym. We’re fine-tuning. One short session a week is plenty—just enough to stay sharp. You might do a 20-minute circuit, mostly bodyweight or explosive movements like squat jumps. Skip strength altogether in the final taper week or stick to mobility and light activation.

Weeks 17+ (Post-Race):

Back to easy movement. Think yoga, band work, and low-load strength like wall sits or core holds. You’re resetting, not rebuilding.

Here’s a simple cheat sheet to visualize the flow:

Don’t Quit Strength Just Because You’re Racing

One of the worst things I see runners do is cut strength completely during the season.

I get it—you’re tired, you don’t want to mess up your legs before a key tempo or long run.

But here’s the deal: stop strength cold, and your body starts slipping backward. The muscle, tendon strength, and injury protection you worked so hard to build? It fades.

You don’t need full-blown gym sessions to maintain.

Just one well-timed strength workout a week can preserve what you’ve built. Research backs this too—a single weekly session can keep strength gains going for months.

Even elite sprinters and marathoners don’t ditch the weights mid-season. They just dial it down. Maybe one short lift with a few heavy sets or a light circuit that keeps the nervous system alert.

For example, I’ve had marathon clients keep doing 20-minute strength circuits weekly right up until about 10 days before the race. Nothing wild—just enough to keep the body tuned.

How to Time It: Strength + Running Schedule

Timing your lifts around runs is a game-changer.

• Hard days = strength days. If you’ve got a tempo run Tuesday, stack your lift on the same day—either right after or later that evening. This keeps your easy days truly easy, letting your body rest better.
• Avoid lifting the day before speed workouts or long runs. Sore legs from squats don’t belong on the track.
• Taper week = back off strength hard. No heavy work within five days of race day. Maybe some light core or mobility, but that’s it.

Here’s how a 16-week strength schedule might look:

• Weeks 1–4: Tues/Fri full-body lifts after easy runs. 3 sets of 8–12 reps. Heavy but controlled.
• Weeks 5–8: Same schedule but add plyos. Maybe some box jumps on Tuesday, heavier deadlifts on Friday. Reps drop to 5–8.
• Weeks 9–12: 1–2 sessions a week, fast and focused. A couple power moves (cleans, squat jumps), short and sharp.
• Weeks 13–14: Just 1 quick session. 20-minute circuit. Priority = running.
• Week 15 (Taper): Maybe one short lift early in the week. Core, light plyos. That’s it.
• Week 16 (Race Week): Focus on rest, mobility, maybe some strides.
• Week 17+: Light movement, yoga, band work. Ease back in.

This cycle helps you get strong when it counts, powerful when needed, and fresh on race day.

Strength for Injury Prevention 

If you’ve ever dealt with IT band pain or runner’s knee, you know how brutal it is. The fix? Don’t wait for pain to show up—strengthen the weak links before they break down.

IT Band Syndrome

This is that sharp pain on the outside of the knee or upper hip. It usually shows up because your glutes aren’t doing their job—especially the glute med (side butt). When that’s weak, your hips sag and your knees cave in.

What works?

• Clamshells & side leg lifts with a mini band
• Side planks with leg lifts
• Monster walks
• Step-downs, single-leg squats

Also, keep foam rolling the TFL and outer thigh to loosen it up. But long-term, the key is strong glutes. As studies show, runners with ITBS tend to have weaker hip abduction strength—and fixing that can seriously reduce pain and prevent it from coming back.

Runner’s Knee

That dull ache under the kneecap, especially when going downstairs or sitting too long. The usual suspects? Weak quads (especially the inner quad—VMO) and hips that don’t keep the knee in line.

What helps?

• Step-downs (slow and controlled)
• Terminal knee extensions with a band
• Wall sits (put a pillow between the knees to hit the VMO)
• Squats & lunges—with perfect form

Also hit the glute max and hamstrings to support from both above and below. A good mirror helps with form—make sure your knees stay tracking over your toes, not diving in.

Even isometric holds like wall sits have been shown to ease knee pain and strengthen the quads in ways that support the patella.

Shin Splints 

Shin splints—technically called medial tibial stress syndrome—are that sharp or dull pain along the inner part of your shin.

I’ve had runners cry uncle just a few weeks into training because of it. It’s usually blamed on ramping up mileage too fast, but there’s more going on beneath the surface.

Let’s break it down: if your soleus (that deep calf muscle) or your tibialis anterior (the one that lifts your foot) is weak or tired, then every step becomes a mini war.

Your muscles can’t absorb the impact, so your shins take the hit. And if your glutes are slacking off, your lower legs end up doing all the alignment work. That’s a recipe for disaster.

Real prevention starts with strength.

Focus on bent-knee calf raises (15–20 reps) to hammer the soleus—that’s your long-run shock absorber. Add tib raises (walking on your heels or lifting toes while standing). Toss in some Theraband foot flexing to build up that dorsiflexion strength.

Also—don’t ignore your feet. Do towel scrunches, marble pickups, anything that wakes up those lazy little foot muscles. Straight-leg calf raises? Yep, those are for the gastroc. And if you’re feeling tight, try eccentric calf drops off a step—they’re a gold standard rehab move.

Here’s what really sold me: a 2019 study found the soleus can take up to 6 to 8 times your body weight when running. That’s insane. So yeah, weak calves equal big problems. Get them strong. Build your soleus like it’s your running foundation—because it is.

And don’t forget the hips. Studies have linked weak hips to shin splints due to added stress and poor leg alignment. So your glute routine for ITBS? That helps your shins too. Barefoot drills—done slowly—can also build up foot strength, but don’t overdo it.

Plantar Fasciitis (PF) 

If your first few steps out of bed feel like your heel’s been stabbed, say hello to plantar fasciitis. It’s that brutal heel or arch pain caused by inflammation of the fascia—the thick tissue under your foot.

This usually shows up when your calves and Achilles are tight, your arch muscles are sleeping on the job, or your ankle mobility sucks. High arches or flat feet? You’re already behind the curve.

Fix it from the ground up. Towel scrunches again (I know, they’re weird but work), short foot exercises (try lifting your arch without lifting toes), and big toe presses. Do calf raises with a towel under your toes for that explosive push-off.

Eccentric heel drops (bent and straight knee) build up your Achilles and reduce stress on the fascia. One trick I use: marble pickups with your toes. Feels silly. Works wonders.

Train the tibialis posterior too. Do inversion band work (turning foot inward), and calf raises with a slight foot tilt. Foam roll a lacrosse ball under your arch—it won’t build strength, but it keeps the tissue happy.

And yeah, your glutes matter here too. A strong leg chain equals less stress down below.

Achilles Tendinopathy 

Achilles issues come from a combo of weak calves, poor eccentric control, and often too much speed work too soon.

I’ve had this one creep up on me during marathon build-up. The fix? Slow, heavy calf raises—especially eccentric drops where you control the lowering part. Isometric holds (like pausing on tiptoe) also help reduce pain while boosting tendon strength.

Look up the Alfredson protocol—it’s the real deal and helped me rehab during my own Achilles scare.

The Big Picture: Weak Links Always Show Up Eventually

You’ll see a pattern here: weak glutes, weak calves, lazy foot muscles… these aren’t random weak spots—they’re often why injuries happen. That’s why many runners (myself included) now treat strength work as non-negotiable.

Every week, I hit a prehab circuit. Just 15 minutes, maybe twice a week, but it hits:

• Glutes (clamshells, band walks)
• Feet and calves (calf raises, toe scrunches, marble grabs)
• Core (planks, bird-dogs, dead bugs)

One study showed runners with strong cores had better pelvic stability—and that’s huge. Less asymmetry, fewer injuries.

Add in eccentric strength training, especially for downhill runners. That slow-lowering phase is where most of the damage happens. If you don’t train for it, your muscles aren’t ready. That’s how you get tendonitis or DOMS that lasts for days.

🛠 Try this:

Mobility & Activation

I know the feeling—lifting heavy or running hard is the fun stuff.

That’s where we feel strong. But here’s the truth: what you do before and after matters just as much.

And no, I’m not talking about tapping your toes for two seconds and calling it a warm-up.

I’m talking about real mobility and activation work that sets your body up to move better, stay injury-free, and actually get more out of your sessions.

Before You Lift or Run: Wake It Up First

You don’t just turn the key and floor it with a cold engine, right?

Same goes for your body.

Before you go dropping into squats or hammering out reps, take 5–10 minutes to loosen up tight spots and fire up the muscles that usually snooze on us—especially if you’ve been sitting all day.

Here’s what that can look like:

Move Those Joints

Most runners are stiff in the hips, ankles, and upper back (yep, thank you, desk jobs). That stiffness shows up in your running form and your squats. Loosen it all up first with moves like:

• Leg swings – forward, backward, and side-to-side to shake out your hips and hammies.
• Deep lunges and hip drills – think world’s greatest stretch or pigeon pose to open the front of your hips.
• Ankle drills – like knee-to-wall, to make sure your ankles flex enough for squats or lunges. Tight calves? This helps.
• Arm circles and thoracic openers – especially if you’re lifting upper body. Cat-cows, open books, band pull-aparts—they all help free up that stiff upper back.

Then, Activate the Muscles That Go Missing

This part isn’t sexy, but it’s essential. A lot of us—especially runners—have lazy glutes and sleepy core muscles.

If those aren’t turned on, you’re lifting or running with the wrong muscles doing the work.

• Glutes: Grab a mini-band and do some lateral walks or bridges. Your glutes are your engine—wake them up before you squat or run, and you’ll save your knees and back.
• Core: Dead bugs, bird dogs, planks—nothing fancy. Just enough to remind your brain your spine matters.
• Shoulders/Scapula: If you’re pressing, do scap push-ups or band pull-aparts. It’ll save your rotator cuffs later.
• Feet/Ankles: Yep, your feet need love too. A quick round of single-leg balance or toe spreads helps build that connection and stability.

What you’re really doing here is telling your nervous system: “Hey, these muscles matter—use them.”

One study even showed clamshells can crank up glute medius activation in a big way. And trust me, you’ll feel the difference in your squats and strides. Here’s your full guide to this amazing exercise.

What Happens When You Skip It?

Let’s say you skip the warm-up and jump straight into squats.

What happens?

You lean too far forward. You fold at the back. You feel stiff. You lift less, or worse—you hurt something. But do the warm-up right, and suddenly your squat feels deeper, your glutes fire off like rockets, and your back stays neutral.

That’s the magic of prep. It’s not fluff. It’s like priming the engine before race day.

Cool Down Like You Give a Damn

You just crushed a session—awesome. But don’t ghost your body right after. Your cooldown is where the gains actually start sinking in. It’s when recovery kicks into gear.

Here’s what I recommend:

• Static stretches – Now’s the time to hold those stretches: hip flexors, quads, hammies, calves, chest. Sink into them and breathe—30 seconds per spot. This can help reduce tightness and keep flexibility from tanking.
• Deep breathing – Slow inhale, longer exhale. Try lying on your back, feet up a wall. That combo flips your system from “fight or flight” to “chill and rebuild.”
• Foam rolling – Go easy. Hit the glutes, calves, quads. Light pressure for 30–60 seconds per muscle group. It helps blood flow and feels pretty good after a long run.
• Short mobility flows or yoga – Downward dog, pigeon, child’s pose… whatever helps you decompress. It’s about movement and letting go of tension.
• Re-alignment – Heavy squats wreck your posture? Do a hip flexor stretch. Benched hard? Stretch those pecs. Basically: undo the tightness you just created.
• Don’t forget your feet – A few ankle circles, toe spreads, or flexing toes after a long run can keep your feet from stiffening up like bricks.

Cooldowns are more than stretching—they’re a signal to your body that it’s time to heal. You recover faster, you sleep better, and you come back stronger the next day.

What About Foam Rolling?

Here’s the deal:

• Before workouts: Light rolling can help loosen specific tight spots and improve range of motion. A minute or two per area is enough—don’t go full deep tissue massage right before squats.
• After workouts: Roll for recovery. It may not magically erase soreness, but it can reduce tightness and improve circulation.
• When to skip it: Avoid rolling injured spots, bones, or joints. And don’t go hard right before a speed workout—too much pressure can zap your strength.

Tight Hips and Ankles? That’s a Red Flag

Two hot zones that mess with runners constantly: hips and ankles.

• Tight hips = Shorter stride, glutes that don’t fire, and a back that takes the brunt of it. You might even start compensating with your lower back—which can lead to pain or bad knee angles. Unlocking those hip flexors opens up your stride and relieves tension from your spine.
• Tight ankles = Messes with everything—squat form, foot strike, even how your knees track. Lack of dorsiflexion (how well your ankle bends upward) can mess with your gait, lead to overpronation, or throw your balance off.

Mobility isn’t about being bendy like a yoga master. It’s about being functional under fatigue. Can your form hold up when everything hurts and you’re on your last rep or last mile? If the answer’s no, it might be a mobility issue.

Make It a Non-Negotiable

Look, I get it—adding 10–15 minutes to your workout feels like a chore. But if it saves you from six weeks of injury downtime? Worth it. Think of mobility and activation as part of the session, not the extra stuff. Even on off-days, a quick flow or yoga session can keep you moving well.

One thing I’ve learned? The athletes who stay healthy the longest aren’t the ones who train the hardest—they’re the ones who recover the smartest.

Try this:

• Dynamic mobility before workouts
• Activation drills before big lifts or runs
• Static stretching and breathwork after sessions
• Foam rolling when it feels right
• Dedicated mobility sessions once a week (after easy days or rest days)

Weekly Strength Templates (No BS, Just What Works)

Let’s be real—if you’re a runner, your time’s already split between workouts, work, recovery, and trying to live an actual life.

So strength training? It better pull its weight. And it does—if you do it right and consistently.

You don’t need a five-day-a-week lifting schedule to see real results.

Most runners get way more out of two solid sessions a week than five half-assed ones.

I’ve coached beginners, weekend warriors, and amateur marathoners—and what works best is intentionality, not volume.

Here’s how I lay out weekly plans depending on your setup—home, gym, or deload week.

The Home Plan: 2 Days, 30 Minutes, Zero Excuses

Who’s this for? Runners tight on time, no gym access, or just trying to keep things simple.

Setup: Basic full-body circuits using bodyweight and a resistance band or dumbbell. That’s it. No fancy gear. You can knock this out in your living room.

When to do it: Say, Monday and Thursday. Slot it in after an easy run or on a separate day from speed work.

Sample Session (30 mins):

• Warm-Up (5 min): Leg swings, arm circles, glute bridges, planks—wake up those muscles.
• Circuit (20 min) – 3 rounds:
  • 12x Squats (bodyweight or goblet style with dumbbell)
  • 12x Push-ups (regular or incline)
  • 10x Reverse Lunges per leg
  • 15x Band Pull-Aparts
  • 30s Side Plank per side
    Rest as needed between rounds. A minute’s fine.
• Finisher (5 min):
  • 15x Calf Raises off a step (hello, Achilles!)
  • 15x Clamshells per side (hip stabilizers—you need these)
• Cooldown (5 min): Stretch or foam roll your tightest areas.

Why it works: This hits all the key muscle groups—legs, glutes, core, upper body—without sucking up your whole day. You’ll also get your heart rate up, so it doubles as light cardio. I’ve had runners improve posture, prevent IT band flare-ups, and get stronger up hills using just this twice a week.

Coach Tip: Don’t be afraid to switch things up to keep it interesting. Step-ups instead of lunges? Sure. Dips instead of push-ups? Go for it. Just keep the muscle groups balanced and show up.

Gym Plan: 2–3 Days a Week, Split Format 

Who’s this for? Runners with gym access who want a bit more intensity—or just miss that iron clank.

Structure: You split it up. More focus, less fatigue. For example:

• Day 1: Lower body (Tuesday)
• Day 2: Upper body (Friday)
• Optional Day 3: Full-body mobility/power (Sunday)

Lower Body Session (~45 min)

• Warm-Up: Dynamic stretches, hip openers, glute bridges
• Strength Block:
  • Back Squats – 3×5-8 reps
  • Romanian Deadlifts – 3×8
  • Walking Lunges or Step-Ups – 2×10 per leg
  • Calf Raises – 2×12-15
  • Optional: Leg Curl or Extension Machine – 2×12 if you’re rehabbing
• Core Work: Hanging Knee Raises or Ab Wheel – 2x30s
• Cooldown: Quads, glutes, hamstrings—stretch ‘em out.

Upper Body Session (~40 min)

• Warm-Up: Band work, scap push-ups
• Strength Block:
  • Bench or Dumbbell Press – 3×8
  • Pull-Ups or Lat Pulldowns – 3×8-10
  • Overhead Press – 2×8
  • Seated Rows – 2×10
  • Face Pulls – 2×12 (don’t skip this—your posture will thank you)
  • Optional: Curls or Tricep Extensions – 2×12 if you’re into that
• Core: Side Planks with Top Leg Raise – 2x30s
• Cooldown: Chest, shoulders, spine twists if needed.

Optional Full-Body or “Reset” Day (~30 min)

Great for offseason or Sundays when you’re feeling stiff but not wrecked.

• Power: Box Jumps or Med Ball Slams – 2×5
• Balance & Posterior: Single-leg Deadlifts – 2×8 per side
• Core: Farmer’s Carries + Pallof Press
• Mobility Flow: Light yoga or foam roll to finish

Why it works: These splits give you more intensity without blowing your legs out. I usually line up heavy lower-body days after speed workouts so I’m not sandwiched between soreness and intervals. Gym access lets you go heavier and target lagging muscles. Plus, machines can be lifesavers when dealing with imbalances or injury history.

Recovery Plan: 1x Week – Isometric Strength + Mobility 

Who’s this for? Runners in a down week, taper mode, or just burnt out. Also great for older runners or anyone nursing tweaks.

Schedule Idea: Midweek (say, Wednesday) or after your weekend long run.

Sample Session (~30 min)

• Warm-Up (5 min): Bike or brisk walk
• Isometric Holds (2 rounds each):
  • Wall Sit – 30-45s
  • Glute Bridge Hold – 30s
  • Side Plank with Leg Raise – 20s each
  • Calf Raise Hold – 30s each side
  • Mid-Push-Up Hold – 20s
    Short rests. Focus on control.
• Mobility (Post-hold Stretching):
  • Hip flexor stretch
  • Figure-4 stretch
  • Straight & bent-knee calf stretches
  • T-spine rotations
  • Ankle mobility drills
• Cool Down: 2-3 minutes of slow, deep belly breathing

Why it works: When you’re tired, sick, or just mentally cooked, you don’t need to skip strength—you just need to adjust it. Isometrics are a secret weapon: they boost tendon health, keep muscles engaged, and don’t crush your nervous system. I’ve used this format during cutback weeks and post-race recovery. You’ll walk away feeling refreshed, not wrecked.

Weekly Strength Planning Tips for Runners  

Let’s keep it simple and smart.

• Twice a week is the sweet spot if you want to maintain or get stronger. Once is okay if you’re recovering. Three works during base building—just keep those sessions shorter or split them up.
• Stack strength after hard runs. Don’t fry yourself on back-to-back tough days. Run hard, lift after, then give your legs some real recovery time the next day.
• Always leave space for one chill day. No tempo, no long run, no lifting. Just rest or an easy jog if you need the movement.
• If you’re wrecked from your last session, scale it down. That soreness? It’s a signal. Don’t let strength work sabotage your mileage. The goal is to support your running, not steal from it.
• Progress gradually. Add 5–10% to your lifts each week, or hold your iso positions a little longer. Upgrade push-ups, try feet-elevated or uneven surfaces. But once you’re strong enough for your running goals, there’s no need to keep chasing heavier weights like a powerlifter.
• Running mileage feeling brutal? Pull back on the strength for a week. Do a quick maintenance session or focus on injury-prevention stuff. And if your running load is light? That’s your chance to push a bit more in the gym.

The Minimal Effective Dose (a.k.a. Strength Without the Fluff)

You don’t need 4-hour gym weeks. You need consistency.

For most runners, two 30-minute sessions a week gets the job done. For some, one 60-minute session can hold things together.

The point is: don’t over-plan and then ghost your plan. Better to hit two focused sessions a week all year than to go hard for a month, then burn out and do zero.

Real Talk: Stop Copying What Non-Runners Do

You’ll see some athletes doing 5-6 days of cross-training. Good for them. But you’re a runner. You don’t need to live in the gym—you need just enough strength work to support your runs and stay injury-free.

Here’s the difference: One runner lifts 2x/week, hits the right muscles, and syncs it with their training cycle. Another jumps between core work, skips a week, lifts legs randomly, then forgets to warm up. Guess who’s gonna stay healthy and run better? Yeah.

Intentional beats overkill every time. Focus on fixing your weaknesses and hit the basics hard and consistently.

Pick a Plan That Actually Fits Your Life

Home workouts? Great. Love the gym? Do that. Coming off a race or injury? Use a deload plan. What matters is that you’ve got a structure that removes the guesswork—so you show up, check the box, and keep your momentum.

FAQs About Strength & Isometrics 

Q: Should I lift before or after my run?

A: Run first—especially when it’s a hard session. Running is all about form and control. You want fresh legs for that. If you lift beforehand (especially squats or deadlifts), your legs might be too shot to hold good form during speed work or tempo runs—and that’s how injuries sneak in.

Most serious runners lift after their hard runs or later in the day. If time is tight, lifting right after the run works too. Just don’t flip the order on key workout days. That said, for upper body or light core stuff? No big deal—fit it in wherever.

Golden rule: Run hard first. Lift after. And keep at least 48 hours between heavy lifts and race day or long run day. No one wants DOMS showing up at the starting line.

Q: How long should I hold an isometric move?

A: Aim for 20 to 60 seconds, depending on the move. For big muscle groups (planks, wall sits), go longer—45 to 60 seconds. For smaller stuff (like single-leg calf holds), start at 20 to 30 seconds and build up.

Form matters more than the stopwatch. If you’re shaking, that’s fine. If your form’s breaking down, stop. Don’t force a sloppy 90-second wall sit when you’d be better off doing two clean 30s.

Some rehab protocols go with 5x45s at about 70% effort—that’s great for tendon health. But if you’re not rehabbing, just find a level where the muscle is working and not cheating. And if you want to level it up? Don’t just add time—add weight. Hold a kettlebell on your lap during wall sits or wear a vest for planks.

Q: Will I bulk up?

A: Honestly? No. Not unless you really try. Getting bulky means lifting heavy and eating in a big calorie surplus and having the genetics for it. If you’re logging mileage, eating like a runner, and strength training 2–3 times a week, you’re more likely to lean out, not puff up.

In fact, most runners actually lose fat and gain lean strength when they add lifting. You’ll look more defined, not massive. And you’ll run better. Studies back this up—strength training improves running economy without adding mass.

Female runners especially worry about this, but trust me—doing squats won’t turn you into a bodybuilder. Look at elite runners who lift. Strong, slim, efficient. That’s the goal. And if you’re one of the rare folks who packs on muscle quick? Just tweak your plan—lighter weights, more reps, or tack on a shake-out run after the gym.

Q: Can I skip leg day if I run a lot?

A: Nope. Not if you want to stay healthy and run better.

Running alone won’t build balanced leg strength. It works the same muscles over and over, but it doesn’t hit everything. Glutes and hamstrings often get left behind, and stabilizers like the hips and ankles barely get a look.

That’s where strength training steps in—lunges, squats, step-ups, deadlifts. These moves fix muscle imbalances, build resilience, and keep your form tight when fatigue kicks in. Studies show that adding strength helps you run longer, stronger, and more efficiently.

Even during marathon prep or heavy training weeks, keep some leg work in. Maybe go lighter. Maybe swap heavy lifts for isometrics. But don’t ditch it altogether. Otherwise, you’ll be calling me in three months about your IT band, runner’s knee, or cranky hamstring.

How much soreness should I expect as I go?

Like we said earlier—expect some soreness, especially in the first few weeks or after trying a new move. That’s just your muscles getting the memo: “Hey, we’re doing something different now.”

But it should never feel like you’ve been hit by a truck. If it does, scale back. You’re looking for that sweet spot—mild to moderate soreness, never crippling.

Keep the volume and load reasonable, and your body will adapt fast. By week three or four, most of that lingering soreness should chill out.

How do I know if my soreness is too much?

Easy test:

• Can you run easy the next day?
• Is your stride normal?
• Is it muscle soreness or joint pain?

If you can’t walk without grimacing or your knees feel “off,” back it down. Soreness should be dull, not sharp. Muscle? Normal. Joints? Problem.

And if you’re missing quality runs because your legs are still trashed from strength, tweak your programming. You’re a runner first. Strength should support that, not sabotage it.

Still Got Questions? Good. That Means You’re Paying Attention.

Strength training brings up all kinds of questions for runners—and that’s great. You’re thinking. You’re being intentional. That’s how progress happens.

Here’s what I want you to remember:

• Pair your runs and lifts smartly.
• Hold isometrics long enough to actually work.
• Don’t fear size—you’re building power, not puff.
• Hit your legs. They need more than running gives.
• Expect some soreness, but don’t let it derail you.
• Ask yourself often: “Is this helping my running or hurting it?”

And most importantly—keep asking questions. That curiosity is what separates the injured from the consistent, the stuck from the improving.

Got more questions I didn’t cover here? Reach out.

But don’t let overthinking freeze you. Strength isn’t complicated—it’s just uncomfortable at first. Lean into that.

Final Words – Strength Is Your Secret Weapon

Running might be our first love—but strength? That’s the sidekick that keeps us in the game. Think of it like this: your cardio engine might be strong, but if the frame around it—the muscles, joints, tendons—is weak, something’s gonna give. And when it does? You’re benched.

Strength training isn’t just about being able to squat a barbell or hold a plank for a minute. It’s about building armor. It’s the difference between the runner who’s injured every season and the one who logs week after week of consistent, uninterrupted training.

I’ve coached runners who were lightning fast but always falling apart because they skipped strength. I’ve also seen average runners become absolute machines once they started lifting smart and consistently.

Remember:

• Strong = Sustainable. Each squat, lunge, or deadlift is like adding reinforcements to your running machine. You’re making your body harder to break.
• Consistency over flash. You don’t need to train like a powerlifter. Two well-structured sessions a week can seriously change the game. Show up for those lifts like you show up for your runs.
• Run with purpose. Strength lets you run with more freedom, more kick in your step. Hills? You’ll power up. That final stretch of your race? You’ll have the gas to surge. You’ll run tall, confident, and in control.

Some of the best runners I know don’t just rack up mileage—they quietly do the unsexy stuff: split squats, bridges, core work, band walks. You won’t see that on Strava, but that’s what builds PRs and keeps you running for the long haul.

So yeah—embrace the soreness (a little of it). Embrace the awkwardness of learning lifts. Embrace the challenge. Because strength training isn’t fluff. It’s fuel. It’s protection. It’s what separates a good runner from a great one.

Drop your thoughts in the comments—or shoot me a message. Let’s keep getting stronger, smarter, and harder to break.