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.


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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 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

Plyometric Routine for Explosiveness

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?

TrainwithMarc 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.


Running Gear I Love

These are affiliate links, which means if you buy something with that link, I make a small commission.

Garmin is my go-to brand of running watches

My Favorite RUNNING gear from Amazon ⬇️
Feetures socks: https://amzn.to/36gNRjU
Tifosi Sunglasses: https://amzn.to/349OuJx
Garmin 235: https://amzn.to/2YgXJ9M
Garmin heart rate monitor: https://amzn.to/2JUun8a

Coach Marc does strides after easy runs to prime his legs

Current Running Shoes ⬇️
Brooks Levitate: https://amzn.to/2GazmUh
Brooks Revel: https://amzn.to/3ndnwcO
Nike Pegasus: https://amzn.to/36htGlX

Marc uses a massage gun to loosen up his legs

Running Recovery Gear I use daily from Amazon ⬇️
Sonic X Percussion Massage Gun: https://amzn.to/2S87qTt
Foam Roller: https://amzn.to/2MzrAly
CEP Compression socks: https://amzn.to/30gZLGY

Marc running a popup 5k in Haddonfield

TrainwithMarc’s Social Media links ⬇️
Website: trainwithmarc.com
Instagram: @TrainwithMarc_LLC
Twitter: @marcpelerin
Facebook: @TrainWithMarc
TikTok: @Run_Coach_Marc
Venmo: @marcpelerin

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