Strength Training

Strength training ideas and plans for distance runners

Distance runners don’t necessarily look like they’ve ever seen a weight, let alone lifted any, but I assure you, as a runner of 21+ years, strength training is a very important aspect of any runner’s running program.

Strength training for runners
Strength training routines for distance runners

There’s a lot of information out there on what runners should be doing for strength. Here’s my philosophy: KEEP IT SIMPLE.

Strength training ideas for distance runners
Strength training ideas and plans for distance runners

If you’re new to running or to strength training, you do not need to make this complicated. There are simple moves (videos below) that you can do to improve your overall strength. What’s really important, over everything else, is that you do something. I am a big fan of body weight routines. You can find a few here:

Runners should be including a strength training program within their running routine

These exercises, tips and routines can be done at home without access to a gym. Obviously, if you belong to a gym, you’ll have the equipment and everything you’ll need to recreate these workouts on your own.

Below, you’ll find videos, links, and pictures to help you determine what you’ll need. Share this page with your runner-friends and do the workouts together!

Most popular articles about strength training for runners are here:

Strength training guide for runners looking to get started with strength work
A quick and easy guide to strength training for runners
Strength training for distance runners
Resistance exercise routines for distance runners

Want all of my strength training articles? Click this link for any article I tag with “strength training“.

Workout Routines to Follow

I know there are a million different workouts you can do – but if you’re looking for simple, fun, and effective strength workouts to try, these are for you!

Use this Google form to pick the workout you want and the pdf will be sent to you! Then, save it to your Drive and you’ll have it forever! You’ll also be signed up for my Friday newsletter.


Strength Routines

Core Routine

My core routine is comprised of 5 exercises with each lasting between 25 and 60 seconds.

Core Workout Routine for Distance Runners
Core Routine for Runners

8 minute abs

16 abdominal exercises that last 30 seconds each.

Body Weight Strength Circuits

UK Workout

6 minutes of arm exercises, followed by 7 minutes of leg exercises, finished with 4 minutes of plyometric exercises. Here’s the UK Workout.

Shoe Workout

22 exercises working with your shoes. The exercises vary from timed reps to the number of reps. Link here.

The Workout Equipment I Love

Disclosure: There are affiliate links present – which means if you buy something with that link, I make a small commission.

Kettle Bell

8 lb dumbbells

core sliders


Physio disc

Physio ball

Workout Videos

Plyometric Routine for Explosiveness



Squat Jumps

Mountain Climbers




Side Lateral Raises (Shoe exercise)

Front Lateral Raises (Shoe Exercise)

Side Plank Rotation

Need a running coach for your next race?

A coach will create the training plan so you can focus on your running goals!

Dr. Jack Daniels VDOT & USATF Certified Running Coach
Dr. Jack Daniels VDOT & USATF Certified Running Coach

Marc is a USATF Track and Field & Dr. Jack Daniels VDOT O2 certified running coach. I have more than 19 years of experience running and more than 10 years of experience coaching runners. Click for more information!

Marc is a middle school teacher and coach but also works with distance runners online. I help distance runners around the globe by providing support, writing customized training plans and designing workouts to help them reach their racing goals. I write for my blog every Wednesday morning and newsletter every Friday morning.

Leave a Reply

Please log in using one of these methods to post your comment: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close