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6 Strength Training Workouts For Runners (Go Fast & Strong)

Running is my go-to fitness workout, I love the movement, the way it keeps my weight in check and it’s my favorite way to reduce stress. But I’ve learned over the years that running isn’t enough. If I want to stay injury-free, strength training workouts are essential.

These workouts at home will help you run faster and stronger. Add short strength training workouts to your workout plan 2 or 3 times a week and you’ll quickly notice an improvement in your running. These sessions will work on your weaknesses and help to rebuild any lost strength if you’re an older runner.

Strength training workouts for runners

Benefits Of Strength Training Workouts

Anyone can benefit from strength training workouts, not just runners. They help burn fat, build muscle, improve mobility and balance, and keep your heart strong and healthy.

For runners, there are specific benefits of strength training:

  • Full-body workouts protect your body against the stress and impact of running. You’ll strengthen muscles, joints, tendons, ligaments, and connective tissues – everything from your ankles to your butt, plus your core and upper body.
  • A stronger body is essential if you want to run faster. You’ll need strength to be light on your feet and power yourself forward.
  • Strength training isolates muscle imbalances. Most runners are weaker on one side. Strength training works on these imbalances, improving your running form and economy.

Working on your strength won’t just make you a better runner, you’re going to love the changes to your body. Strength workouts are great for a flat stomach and a firmer butt! Plus you’ll find chores become easier – everything from taking out the bins to hauling bags of shopping.

strength training for runners

How To Start Strength Training For Beginners

Pick and choose from my bodyweight exercises for runners or follow these step-by-step tutorials aimed at beginners. Add 2 or 3 sessions of 10 to 20 minutes to your weekly training plan. Once you’ve mastered bodyweight exercises, keep challenging your body with exercises using free weights such as dumbbells or kettlebells.

Make sure you warm up before you start. I like to do my workouts after an easy run. Alternatively, schedule your strength routines for rest days.

1. Home Workout Routine For Runners: No Equipment Strength Training By The Running Channel

If you don’t have any equipment you can still strength train! This routine is excellent for core and leg strength. You’ll feel light and bouncy after a few sessions of this workout!

2. Beginners Total Body Strength Training For Runners By Sunny Health & Fitness

These exercises will help improve your power, speed, endurance, and balance. You’ll be feeling faster, stronger, and more confident in your runs. Grab your favorite mat and a pair of dumbbells and let’s go!

3. The Perfect 20-Minute Workout To Help You Run Faster By Runner’s World

Strength training is a key component to pushing your pace. Lifting weights not only builds strong muscles but also gives you a more powerful stride. Follow along to this workout and you’ll create force and forward propulsion with less effort.

4. 10-Minute Strength Training Workout For Runners By PS FIT

No time to work out? Think again. This session by Pop Sugar Fitness takes just 10 minutes and doesn’t use any equipment – just your body weight. It targets key areas vulnerable to injury.

5. 20-Minute Strength Training Routine For Runners By MindBodyGreen

This workout is for complete beginners and all you need is a set of light dumbbells. This strength training workout will make running easier, and if you’re a beginner runner will reduce the risk of picking up injuries.

6. Build Stability For Pain-Free Running By Tom Morrison

This workout focuses on some of the key areas that are prone to running injuries. Learn how to build stability for pain-free running with these simple exercises.

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strength training for runners

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