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.
There’s a lot of information out there on what runners should be doing for strength. Here’s my philosophy: KEEP IT SIMPLE.
If you’re new to running or to strength training, you do not need to make this complicated. There are simple moves 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 bodyweight routines because they are easy and don’t require a lot of gear or equipment.
Body Weight Routines
If you do not know what you should be doing to get stronger, you can find a few of my articles here that will give you some ideas.
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.
- Whole Body Workout in 25 Minutes
- At-Home Strength Training Ideas
- Circuit Strength
- Resistance Bands
- 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
Even More Strength Routines
My core routine is comprised of 5 exercises with each lasting between 25 and 60 seconds.
8-Minute Abs Routine
16 abdominal exercises that last 30 seconds each.
6 minutes of arm exercises, followed by 7 minutes of leg exercises, finished with 4 minutes of plyometric exercises. Here’s the UK 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 https://amzn.to/36eML8t
8 lb dumbbells https://amzn.to/3igfL1K
core sliders https://amzn.to/36hiWUP
Physio disc https://amzn.to/3l300Nt
Physio ball https://amzn.to/2S7zSVz
Side Lateral Raises (Shoe exercise)
Front Lateral Raises (Shoe Exercise)
Side Plank Rotation
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TrainwithMarc will design a training plan based on your needs, running history, and your goals.
Gear I Love
Marc is a middle school Special Education teacher and the distance track and cross country coach who also works with distance runners seeking personal bests. He blogs at TrainwithMarc.com and writes a Friday newsletter. You can find everything Marc is working on here.