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 (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 + 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. 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 https://amzn.to/36eML8t
8 lb dumbbells https://amzn.to/3igfL1K
core sliders https://amzn.to/36hiWUP
Therabands https://amzn.to/347I5OY
Physio disc https://amzn.to/3l300Nt
Physio ball https://amzn.to/2S7zSVz
Workout Videos
Pushups
Dips
Squat Jumps
Mountain Climbers
Squats
Burpees
Superman
Side Lateral Raises (Shoe exercise)
Front Lateral Raises (Shoe Exercise)
Side Plank Rotation
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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.
