{"id":4230,"date":"2020-07-09T18:16:59","date_gmt":"2020-07-09T18:16:59","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=4230"},"modified":"2022-10-14T08:47:22","modified_gmt":"2022-10-14T07:47:22","slug":"strength-training-workouts-for-runners","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/strength-training-workouts-for-runners\/","title":{"rendered":"Strength training workouts for runners: 6 of the best workout routines"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}<\/style>\n<p>There&rsquo;s no doubt that strength training workouts for runners should be an integral part of any training plan if you&rsquo;re looking to become a stronger and faster runner. <\/p>\n\n\n\n<p>For many runners when they first start out, it&rsquo;s all too tempting to forget about any form of exercise that isn&rsquo;t running. <\/p>\n\n\n\n<p>Whilst this is fine to begin with, if you&rsquo;re really serious about becoming stronger and faster, you need to be including ancillary work like strength training in your training plan.<\/p>\n\n\n\n<p>But where do you start when it comes to strength training?<\/p>\n\n\n\n<p>In this guide I&rsquo;ll share some simple strength workouts for runners to help you get started in the world of strength training.<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul><li>What is strength training?<\/li><li>What are the benefits of strength training workouts for runners?<\/li><li>How often should runners strength train?<\/li><li>What strength training exercises do runners need?<\/li><li>Tips on completing strength training workouts for runners<\/li><li><span style=\"color: initial;\">Strength training workouts for runners: 6 of the best <\/span>workout routines<\/li><\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get to it!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-1-683x1024.png\" alt=\"strength training workouts for runners\" class=\"wp-image-6332\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-1-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-1-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-1-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-1-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-1-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-1-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"strength training workouts for runners\" class=\"wp-image-6332 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-1.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-1-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-1-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-1-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-1-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-1-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-1-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-1-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-1.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">What is strength training?<\/h2>\n\n\n\n<p>If you&rsquo;re new to strength training, you may be wondered what strength training actually is.  <\/p>\n\n\n\n<p>Strength training is essentially a type of exercise that specialises in the use of resistance to build the strength, anaerobic endurance and size of skeletal muscles and bone density.<\/p>\n\n\n\n<p>Resistance could be in the form of your own body weight or weights such as dumbbells, kettlebells or medicine balls.<\/p>\n\n\n\n<p>Many runners think that by having a regular strength training routine they will become too bulky for running.<\/p>\n\n\n\n<p>The truth is, you&rsquo;d need to be doing A LOT of strength training with very little cardio to become too bulky to run. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/30-day-at-home-workout-challenge-for-runners\/\" data-type=\"post\" data-id=\"5813\">The ultimate 30 day workout challenge for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What are the benefits of strength training workouts for runners?<\/h2>\n\n\n\n<p>Strength training workouts for runners have many benefits. <\/p>\n\n\n\n<p>One of the biggest reasons to include strength training workouts for runners in your training routine is that they help to dramatically reduce the risk of injury in a lot of runners.&nbsp;<\/p>\n\n\n\n<p>The injury rate in the running community remains pretty high. Unfortunately, overuse injuries like&nbsp;<a href=\"https:\/\/www.runwithcaroline.com\/it-band-syndrome-treatment\/\" data-type=\"post\" data-id=\"1538\">IT band syndrome<\/a>, plantar fasciitis,&nbsp;<a href=\"https:\/\/www.runwithcaroline.com\/shin-splints-while-running\/\" data-type=\"post\" data-id=\"2478\">shin splints<\/a>&nbsp;and&nbsp;<a href=\"https:\/\/www.runwithcaroline.com\/prevent-knee-pain-when-running\/\" data-type=\"post\" data-id=\"5673\">runner&rsquo;s knee<\/a>&nbsp;are all very common.<\/p>\n\n\n\n<p>However, with an effective strength training strategy, you can avoid a lot of these niggling injuries.<\/p>\n\n\n\n<p>Studies have even shown that strength training, when done regularly, helps to cure&nbsp;IT band syndrome&nbsp;and improves&nbsp;running economy.<\/p>\n\n\n\n<p>Not to mention the positive effects on your overall performance on and off the running track, strength training is essential to help you to become a stronger and faster runner. <\/p>\n\n\n\n<p>Here are the key benefits of strength training workouts for runners:<\/p>\n\n\n\n<ul><li>Help to build stronger muscles and joints<\/li><li>Help to build stronger tendons, ligaments and connective tissues<\/li><li>Improve running speed and power<\/li><li>Improve running form and economy<\/li><li>Lower the risk of injury<\/li><li>Provide variety in a training routine<\/li><\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/simple-strength-exercises-for-runners\/\" data-type=\"post\" data-id=\"3122\">6 simple strength exercises for runners<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-4-683x1024.png\" alt=\"strength training workouts for runners\" class=\"wp-image-6335\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-4-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-4-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-4-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-4-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-4-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-4-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-4-683x1024.png.webp\" alt=\"strength training workouts for runners\" class=\"wp-image-6335 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-4-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-4-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-4-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-4-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-4-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-4-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-4.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">How often should runners strength train?<\/h2>\n\n\n\n<p>How often you strength train really depends on your goals and the distance you are training for. <\/p>\n\n\n\n<p>Generally, runners should aim to strength train 2 to 3 times per week. Most runners find two strength training sessions per week is plenty. <\/p>\n\n\n\n<p>In terms of fitting strength training into your week, there&rsquo;s no perfect way to slot it in. <\/p>\n\n\n\n<p>It&rsquo;s generally best to do strength training after an easy run so you can keep your easy days easy.<\/p>\n\n\n\n<p>It&rsquo;s generally not recommended to do strength training after a hard session like a tempo run or Fartlek run.<\/p>\n\n\n\n<p>Here&rsquo;s what a sample training week may look like with strength training:<\/p>\n\n\n\n<ul><li>Monday &ndash; Rest day<\/li><li>Tuesday &ndash; Easy run + 30 min strength training session<\/li><li>Wednesday &ndash; Tempo run<\/li><li>Thursday &ndash; Easy run + 30 min strength training session<\/li><li>Friday &ndash; Interval training<\/li><li>Saturday &ndash; Rest day<\/li><li>Sunday &ndash; Long run<\/li><\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"5246\">The ultimate 30 day strength training plan for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What type of strength training exercises do runners need?<\/h2>\n\n\n\n<p>The best strength exercises for runners are those that focus on:<\/p>\n\n\n\n<ul><li><strong>Full body movements<\/strong>. Also known as &lsquo;compound&rsquo; movements, these are movements that use your whole body, including your legs, core, upper body and arms.<\/li><li><strong>Unilateral movements<\/strong>. These are movements that use a single leg or single arm, like in a forward lunge or step-ups. Running is considered a unilateral form of movement, meaning that your legs are moving independently of one another, supporting your body.<\/li><li><strong>Core strength<\/strong>. These are movements that develop your core strength as a runner. Your core is important when running as it helps to keep a strong and stable position for longer.<\/li><\/ul>\n\n\n\n<p>If you&rsquo;re a beginner runner or new to strength training, then I suggest you focus on bodyweight exercises first.<\/p>\n\n\n\n<p>Once you&rsquo;ve mastered some basic bodyweight exercises, move onto strength exercises that use free weights, like dumbbells or kettlebells. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/best-running-workouts\/\" data-type=\"post\" data-id=\"7503\">7 of the best running workouts to build endurance, strength and speed&nbsp;<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Should distance runners lift weights?<\/h2>\n\n\n\n<p>Yes! All runners &ndash; no matter their preferred distance &ndash; benefit from including strength training in their training plan. <\/p>\n\n\n\n<p>If you&rsquo;re a long distance runner then by including strength training in your routine, you will drastically reduce the risk of injury. <\/p>\n\n\n\n<p>In fact, a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26694507\/\" target=\"_blank\" rel=\"noopener\">2016 study<\/a> showed the positive effects of strength training on running economy in middle and long distance runners when performed 2 to 3 times per week for 8 to 12 weeks.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/glute-strength-exercises-for-runners\/\" data-type=\"post\" data-id=\"4070\">7 of the best glute strengthening exercises for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Tips on completing strength training workouts for runners:<\/h2>\n\n\n\n<p><strong>#1 Warm up <\/strong><\/p>\n\n\n\n<p>Remember to warm up before each strength workout as a strength training session can be pretty demanding, especially if you&rsquo;re performing a plyometric or HIIT workout.<\/p>\n\n\n\n<p>Make sure you include some <a href=\"https:\/\/www.runwithcaroline.com\/dynamic-warm-up-stretches-to-do-before-a-run\/\" data-type=\"post\" data-id=\"5753\">dynamic stretches<\/a> in your warm up to get your body ready ready for the workout.<\/p>\n\n\n\n<p>Dynamic stretches help to warm up your muscles by improving circulation to your muscles.<\/p>\n\n\n\n<p><strong>#2 Watch your form<\/strong><\/p>\n\n\n\n<p>When performing any type of strength exercise, it&rsquo;s important you maintain good form and posture so to avoid any injuries.<\/p>\n\n\n\n<p>If you&rsquo;re in doubt, I recommend you see a personal trainer who will be able to demonstrate how each exercise should be performed.<\/p>\n\n\n\n<p><strong>#3 Fuel and recover<\/strong><\/p>\n\n\n\n<p>It&rsquo;s important you fuel your workouts, especially if you are doing them alongside running.<\/p>\n\n\n\n<p>Make sure you&rsquo;re getting enough of your carbohydrate intake before a workout, and prioritising protein after a workout to help with muscle repair.<\/p>\n\n\n\n<p>Your meals should be high in carbs, moderate in protein and low in fat.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-to-eat-before-running-in-the-morning\/\" data-type=\"post\" data-id=\"8416\">What to eat before running in the morning: 8 eating tips<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-2-683x1024.png\" alt=\"strength training workouts for runners\" class=\"wp-image-6333\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-2-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-2-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-2-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-2-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-2-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-2-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-2-683x1024.png.webp\" alt=\"strength training workouts for runners\" class=\"wp-image-6333 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-2-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-2-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-2-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-2-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-2-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-2-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-2.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Strength training workouts for runners: 6 of the best workout routines<\/h2>\n\n\n\n<p><strong>#1<\/strong> <strong>The bodyweight workout<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/best-bodyweight-exercises-for-runners\/\" data-type=\"post\" data-id=\"5846\">Bodyweight exercises<\/a> can be used as an effective baseline for strength training from which you build and grow. <\/p>\n\n\n\n<p>Many runners start with bodyweight exercises before graduating to exercises that include the use of free weights such as dumbbells.<\/p>\n\n\n\n<p>Here is a bodyweight exercise workout routine for you to try from the comfort of your own home if you wish. <\/p>\n\n\n\n<p>Alternatively, head outdoors and complete after a run.&nbsp;<\/p>\n\n\n\n<p>Complete 3 sets of 12-15 reps of each exercise, with 1 minute rest in between each set.&nbsp;<\/p>\n\n\n\n<ol><li>Air squat<\/li><li>Backwards lunge<\/li><li>Single-leg glute bridge<\/li><li>Mountain climbers&nbsp;<\/li><li>Kneel to stands<\/li><li>Plank (hold for 30-45 seconds)<\/li><li>Russian twist<\/li><li>V-sits<\/li><li>Superman pull<\/li><\/ol>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/best-bodyweight-exercises-for-runners\/\" data-type=\"post\" data-id=\"5846\">9 of the best bodyweight exercises for runners<\/a><\/p>\n\n\n\n<p><strong>#2<\/strong> <strong>The dumbbell workout<\/strong><\/p>\n\n\n\n<p>Dumbbells are my favourite piece of <a href=\"https:\/\/www.runwithcaroline.com\/best-home-gym-equipment-for-runners\/\" data-type=\"post\" data-id=\"3351\">home gym equipment<\/a>. They can be used in so many ways to spice up a workout. <\/p>\n\n\n\n<p>Even better, they&rsquo;re relatively inexpensive and can be found in most high street sports stores nowadays.&nbsp;<\/p>\n\n\n\n<p>I often use dumbbells in my training and here I&rsquo;d like to share some of my favourite strength training workouts for runners involving dumbbells.<\/p>\n\n\n\n<p>In terms of the weight of the dumbbells, this is completely up to you in terms of what you feel comfortable with and the type of exercise you are doing.&nbsp;<\/p>\n\n\n\n<p>If you&rsquo;re new to weight training, then I suggest between 3-6kg for each dumbbell. If you&rsquo;re used to working out with dumbbells, then anything between 4-12kg per dumbbell is good.&nbsp;<\/p>\n\n\n\n<p>Complete 3 sets of 8-10 reps of each exercise, with 1-2 minute rest in between each set. You may also want to take a 30 second break in between each round of exercises.<\/p>\n\n\n\n<ol><li>Squat to overhead press<\/li><li>Single-leg deadlift&nbsp;<\/li><li>Goblet squat<\/li><li>Side squats<\/li><li>Bent over row<\/li><li>Weighted forward lunge (not shown in video)<\/li><\/ol>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/best-home-gym-equipment-for-runners\/\" data-type=\"post\" data-id=\"3351\">5 of the best home gym equipment for runners<\/a><\/p>\n\n\n\n<p><strong>#3<\/strong> <strong>The medicine ball workout<\/strong><\/p>\n\n\n\n<p>Similar to dumbbells, medicine balls are a great way to add more resistance into a workout. <\/p>\n\n\n\n<p>They can be used in a number of ways to improve coordination, core strength and flexibility.&nbsp;<\/p>\n\n\n\n<p>In terms of weight I suggest you opt for a ball that is between 2-5kg in weight. <\/p>\n\n\n\n<p>How you use a medicine ball will differ from how you use dumbbells, so don&rsquo;t be tempted to use like for like weights.&nbsp;<\/p>\n\n\n\n<p>Complete 3 sets of 10-12 reps of each exercise, with 1 minute rest in between each set.&nbsp;<\/p>\n\n\n\n<ol><li>Overhead slams<\/li><li>Overhead forward lunge<\/li><li>Russian twists<\/li><li>Jump and pick up<\/li><li>V-ups<\/li><\/ol>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-3-683x1024.png\" alt=\"strength training workouts for runners\" class=\"wp-image-6334\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-3-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-3-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-3-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-3-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-3-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-3-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-3-683x1024.png.webp\" alt=\"strength training workouts for runners\" class=\"wp-image-6334 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-3-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-3-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-3-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-3-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-3-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-3-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/strength-training-workouts-for-runners-3.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>#4<\/strong> <strong>The power plyometric workout<\/strong><\/p>\n\n\n\n<p>Plyometric exercises are great to build explosive power and speed. As such they are probably most intense set of strength training workouts for runners. <\/p>\n\n\n\n<p>They can also be physically draining, so it&rsquo;s best to avoid doing these on the same day as a long run.&nbsp;<\/p>\n\n\n\n<p>These types of exercises are so beneficial for runners because they help to build fast-twitch muscle fibres in your body and help extend your lactate threshold.&nbsp;<\/p>\n\n\n\n<p>As runners, we often rely too much on our slow twitch muscle fibres to help us on those long runs. <\/p>\n\n\n\n<p>We often don&rsquo;t challenge our lactate threshold unless you regularly do activities like sprinting, jumping and hill running.<\/p>\n\n\n\n<p>Plyometric exercises can benefit any runner looking to become stronger, faster and more agile. They are also great to torch calories and help with weight loss.<\/p>\n\n\n\n<ol><li>Jump squats<\/li><li>Power skips<\/li><li>Jump lunges<\/li><li>Box jumps (use a bench if outdoors)<\/li><li>Skater jumps<\/li><li>Frog jumps (also known as long jumps)<\/li><\/ol>\n\n\n\n<p><strong>#5<\/strong> <strong>The resistance band workout<\/strong><\/p>\n\n\n\n<p>I love <a href=\"https:\/\/www.runwithcaroline.com\/7-resistance-band-exercises-for-runners\/\" data-type=\"post\" data-id=\"3162\">resistance band workouts<\/a> as they&rsquo;re so versatile and can be used in a number of different ways. When used for strength training, they offer a low impact alternative to weight training.<\/p>\n\n\n\n<p>Resistance bands are also great if you&rsquo;re in rehab or returning to running following an injury. <\/p>\n\n\n\n<p>Complete 3 sets of 10-12 reps of each resistance band exercise, with 1 minute rest in between each set.<\/p>\n\n\n\n<ol><li>Side-lying leg lift<\/li><li>Side steps<\/li><li>Clams<\/li><li>Banded donkey kickbacks<\/li><li>Banded standing glute kickbacks<\/li><li>Hip flexor marches<\/li><li>Standing hip abduction and adduction<\/li><\/ol>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/7-resistance-band-exercises-for-runners\/\" data-type=\"post\" data-id=\"3162\">7 resistance band exercises for runners<\/a><\/p>\n\n\n\n<p><strong>#6<\/strong> <strong>The HIIT workout<\/strong><\/p>\n\n\n\n<p>If you&rsquo;re new to HIIT, it stands for high intensity interval training and it does what it says on the tin! <\/p>\n\n\n\n<p>It is essentially high intensity workouts or exercises performed within rapid succession of one another with little or no rest in between each exercise until you&rsquo;re too exhausted to continue.<\/p>\n\n\n\n<p>HIIT can use a mixture of bodyweight exercises, weighted exercises and plyometric exercises. <\/p>\n\n\n\n<p>It all depends on the type of exercise you&rsquo;re doing, your comfort levels and the aim of the session &ndash; there are low impact variations of HIIT sessions too.<\/p>\n\n\n\n<p>Complete the following exercises using the 2:1 ratio with 60 seconds work and 30 seconds rest in between each exercise.<\/p>\n\n\n\n<p>This is a real killer so be sure to have your water bottle ready! <\/p>\n\n\n\n<ol><li>Jump squats<\/li><li>Mountain climbers<\/li><li>Jump lunges<\/li><li>Squat thrusts<\/li><li>Jumping jacks<\/li><li>Bicycle crunch<\/li><li>Plank<\/li><\/ol>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/hiit-workouts-for-runners\/\" data-type=\"post\" data-id=\"2483\">HIIT workouts for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Additional resources<\/h2>\n\n\n\n<ul><li>Whitney Heins over at The Mother Runners has some great tips on including <a href=\"https:\/\/www.themotherrunners.com\/what-are-the-best-cross-training-exercises-for-runners\/\" target=\"_blank\" rel=\"noopener\">cross training exercises<\/a> into your training plan.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>There&rsquo;s no doubt that strength training workouts for runners should be an integral part of any training plan if you&rsquo;re looking to become a stronger and faster runner. For many runners when they first start out, it&rsquo;s all too tempting to forget about any form of exercise that isn&rsquo;t running. Whilst this is fine to &hellip;<\/p>\n","protected":false},"author":1,"featured_media":4248,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[28,78,76,58,88],"tags":[143,141,85],"mv":{"thumbnail_id":4248,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/Blog-photos-12-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/4230"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=4230"}],"version-history":[{"count":20,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/4230\/revisions"}],"predecessor-version":[{"id":9681,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/4230\/revisions\/9681"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/4248"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=4230"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=4230"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=4230"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}