Strength training ideas and plans for distance runners
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 + running miles
- Core exercises for distance runners
- Building strength into your running routine
- Strengthening glutes routine
- Ankle strength and flexibility
- High intensity intervals (with trivia)
- Plyometric routine for runners
Want all of my strength training articles? Click this link for any article I tag with “strength training“.
Strength Routines
Core Routine
My core routine is comprised of 5 exercises with each lasting between 25 and 60 seconds.
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. Link here.
Shoe Workout
22 exercises working with your shoes. The exercises vary from timed reps to number of reps. Link here.
Workout Videos
Pushups
Dips
Squat Jumps
Mountain Climbers
Squats
Burpees
Superman
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!
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!
