{"id":5246,"date":"2021-02-22T09:30:00","date_gmt":"2021-02-22T09:30:00","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=5246"},"modified":"2023-07-06T15:41:08","modified_gmt":"2023-07-06T14:41:08","slug":"30-day-strength-training-plan-for-runners","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/","title":{"rendered":"The ultimate 30 day strength training plan for runners"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }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;}img#mv-trellis-img-5::before{padding-top:149.92679355783%; }img#mv-trellis-img-5{display:block;}img#mv-trellis-img-6::before{padding-top:149.92679355783%; }img#mv-trellis-img-6{display:block;}img#mv-trellis-img-7::before{padding-top:149.92679355783%; }img#mv-trellis-img-7{display:block;}img#mv-trellis-img-8::before{padding-top:149.92679355783%; }img#mv-trellis-img-8{display:block;}img#mv-trellis-img-9::before{padding-top:149.92679355783%; }img#mv-trellis-img-9{display:block;}<\/style>\n<p>Combining running and strength training is a great way to prevent common running injuries.<\/p>\n\n\n\n<p>It&rsquo;s also essential to improve your running form, efficiency and performance.&nbsp;<\/p>\n\n\n\n<p>If you&rsquo;re new to strength training, then this 30 day strength training plan for runners is for you!<\/p>\n\n\n\n<p>The plan offers a simple and effective way to incorporate strength exercises into your exercise schedule. <\/p>\n\n\n\n<p>The truth is, many runners neglect strength training and focus solely on running.<\/p>\n\n\n\n<p>Unfortunately, this means the injury rate in the running community remains pretty high. <\/p>\n\n\n\n<p>Contrary to what you might think, combining running and strength training doesn&rsquo;t have complicated. <\/p>\n\n\n\n<p>By incorporating a few simple strength training exercises into your plan each week, you will soon reap the rewards.<\/p>\n\n\n\n<p>The bottom line? Strength training is essential to stay strong and injury free for longer!<\/p>\n\n\n\n<p>This 30 day plan is designed to help <em>any<\/em> runner who is interested in taking up strength training in order to improve their running performance.<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>What is strength training?<\/li>\n\n\n\n<li>Why is strength training for runners important?<\/li>\n\n\n\n<li>How much strength training should runners do?<\/li>\n\n\n\n<li>What are best strength training exercises for runners?<\/li>\n\n\n\n<li>Strength training for runners Q&amp;A<\/li>\n\n\n\n<li>30 day strength training plan for runners<\/li>\n\n\n\n<li>Strength training for runners tips<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-533x1024.png\" alt=\"30 day strength training plan for runners\" class=\"wp-image-10672\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"30 day strength training plan for runners\" class=\"wp-image-10672 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is strength training?<\/strong><\/h2>\n\n\n\n<p>Strength training is essentially a type of exercise that specialises in the use of resistance.<\/p>\n\n\n\n<p>Said resistance could be in the form of your own bodyweight or free weights such as dumbbells, kettlebells or medicine balls. <\/p>\n\n\n\n<p>Resistance helps to build the strength, anaerobic endurance and size of skeletal muscles and bone density.<\/p>\n\n\n\n<p>Lots of <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\" target=\"_blank\" rel=\"noopener\">studies<\/a> have shown the link between resistance training and muscle hypertrophy. <\/p>\n\n\n\n<p>Hypertrophy is essentially an increase and growth in muscle cells and refers to an increase in muscular size achieved through exercise. <\/p>\n\n\n\n<p>Whilst increased muscle size may not be your main goal, strength training in the form of lifting weights is the most common way to increase hypertrophy.<\/p>\n\n\n\n<p>The key is to start with simple strength exercises if you&rsquo;re new to resistance training, then grow from there.<\/p>\n\n\n\n<p>Indeed, many runners start with <a href=\"https:\/\/www.runwithcaroline.com\/best-bodyweight-exercises-for-runners\/\" data-type=\"post\" data-id=\"5846\">bodyweight exercises<\/a> like squats, step ups and lunges before progressing onto more complex weighted exercises.<\/p>\n\n\n\n<p>And this is the approach that we&rsquo;ll take in this plan. <\/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\"><strong>Why is strength training for runners important?<\/strong><\/h2>\n\n\n\n<p>Strength training for runners is important because it helps to build stronger muscles and connective tissues. <\/p>\n\n\n\n<p>This in turn makes you run more efficiently and <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-faster-for-longer\/\" data-type=\"post\" data-id=\"2537\">helps you run faster for longer<\/a>.&nbsp;<\/p>\n\n\n\n<p>In addition, one of the <em>biggest<\/em> reasons to include strength training is that it helps to dramatically reduce the risk of injury. <\/p>\n\n\n\n<p>In fact, various <a href=\"https:\/\/www.running-physio.com\/resistance-training-and-running\/\" target=\"_blank\" rel=\"noopener\">studies<\/a> have shown that when performed consistently, strength training can mitigate against running injuries and benefit your <a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\" data-type=\"post\" data-id=\"5731\">running form<\/a> and economy. <\/p>\n\n\n\n<p>As we mentioned at the start of this guide, the injury rate in the running community remains pretty high<\/p>\n\n\n\n<p>Overuse injuries like <a href=\"https:\/\/www.runwithcaroline.com\/it-band-syndrome-treatment\/\" data-type=\"post\" data-id=\"1538\">IT band syndrome<\/a>, <a href=\"https:\/\/www.runwithcaroline.com\/hip-pain-after-running\/\" data-type=\"post\" data-id=\"8341\">hip pain<\/a>, <a href=\"https:\/\/www.runwithcaroline.com\/lower-back-pain-after-running\/\" data-type=\"post\" data-id=\"9123\">lower back pain<\/a>, plantar fasciitis, <a href=\"https:\/\/www.runwithcaroline.com\/shin-splints-while-running\/\" data-type=\"post\" data-id=\"2478\">shin splints<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/6-strength-exercises-to-help-prevent-runners-knee\/\" data-type=\"post\" data-id=\"960\">runner&rsquo;s knee<\/a> are all common.&nbsp;<\/p>\n\n\n\n<p>With an effective strength training plan like the one in this guide, you can avoid a lot of these niggling injuries. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/strength-training-for-runners-2\/\" data-type=\"post\" data-id=\"2692\">Strength training exercises for runners: The complete guide + 30 sample exercises<\/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\/2021\/02\/30-day-strength-training-plan-for-runners-1-1-683x1024.png\" alt=\"30 day strength training plan for runners\" class=\"wp-image-10674\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-1.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\/2021\/02\/30-day-strength-training-plan-for-runners-1-1-683x1024.png.webp\" alt=\"30 day strength training plan for runners\" class=\"wp-image-10674 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-1.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/is-crossfit-bad-for-you\/\" data-type=\"post\" data-id=\"10841\">Is CrossFit bad for you? Benefits + risks of CrossFit for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How much strength training should runners do?<\/strong><\/h2>\n\n\n\n<p>Strength training should be an integral part of any runner&rsquo;s training schedule.<\/p>\n\n\n\n<p>The amount of strength training you need to do on a weekly basis will depend on your fitness goals and the extent of your running.&nbsp;<\/p>\n\n\n\n<p>Most runners find they only need to complete one strength training session per week on a designated strength training day. <\/p>\n\n\n\n<p>If you do this, it&rsquo;s important you target all of the main muscle groups in this session. <\/p>\n\n\n\n<p>Other runners find it easier to combine their running and strength training and spread it out over multiple days during the week. <\/p>\n\n\n\n<p>This approach is one that we&rsquo;ll take in this plan. <\/p>\n\n\n\n<p>By sprinkling strength training workouts out across the week, instead of in one lengthy workout, this will free up your time to focus on running (yay!)<\/p>\n\n\n\n<p>It will also free up your time to focus on <a href=\"https:\/\/www.runwithcaroline.com\/cross-training-tips-for-runners\/\" data-type=\"post\" data-id=\"1172\">cross training<\/a> activities like cycling, swimming and yoga.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/simple-strength-exercises-for-runners\/\">6 simple strength exercises for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are the best strength training exercises for runners?<\/strong><\/h2>\n\n\n\n<p>The best types of strength training exercises for runners are:<\/p>\n\n\n\n<p><strong>#1<\/strong> <strong>Full body movements<\/strong><\/p>\n\n\n\n<p>Also known as &lsquo;compound&rsquo; movements.<\/p>\n\n\n\n<p>These are movements that use your whole body, including your legs, core, upper body and arms.<\/p>\n\n\n\n<p><strong>#2<\/strong> <strong>Unilateral movements<\/strong><\/p>\n\n\n\n<p>These are movements that use a single leg or single arm, like in a forward lunge or step-ups. <\/p>\n\n\n\n<p>Running is considered a unilateral form of movement, meaning that your legs are moving independently of one another, supporting your body.<\/p>\n\n\n\n<p><strong>#3<\/strong> <strong>Core strength<\/strong><\/p>\n\n\n\n<p>These are movements that develop your core strength as a runner. <\/p>\n\n\n\n<p>Your core is important when running as it helps to keep a strong and stable position for longer.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/14-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"9763\">The ultimate 14 day strength training plan 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\/2021\/02\/30-day-strength-training-plan-for-runners-3-1-683x1024.png\" alt=\"30 day strength training plan for runners\" class=\"wp-image-10676\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-1.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\/2021\/02\/30-day-strength-training-plan-for-runners-3-1-683x1024.png.webp\" alt=\"30 day strength training plan for runners\" class=\"wp-image-10676 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-1.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Strength training for runners Q&amp;A<\/strong><\/h2>\n\n\n\n<p id=\"do-i-need-to-visit-a-gym-to-complete-the-plan\"><strong>Q:<\/strong> <strong>Do I need to visit a gym to complete the plan?<\/strong><\/p>\n\n\n\n<p>A: Absolutely not! <\/p>\n\n\n\n<p>All of the exercises in this 30 day strength training plan for runners can be completed from the comfort of your own home or outdoors.&nbsp;<\/p>\n\n\n\n<p>You may need access to a few pieces of equipment like <a href=\"https:\/\/www.runwithcaroline.com\/7-resistance-band-exercises-for-runners\/\" data-type=\"post\" data-id=\"3162\">resistance bands<\/a> and dumbbells for some of the exercises. <\/p>\n\n\n\n<p>If you do not have these at home, then do not worry as the exercises can be adapted not to include the use of equipment.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/exercises-you-can-do-in-your-living-room\/\">Home workouts for runners: Exercises you can do in your living room<\/a><\/p>\n\n\n\n<p id=\"do-i-need-to-use-weights-to-complete-the-plan\"><strong>Q:<\/strong> <strong>Do I need to use weights to complete the plan?<\/strong><\/p>\n\n\n\n<p>A: You can choose to use weights if you feel comfortable using them. <\/p>\n\n\n\n<p>You&rsquo;ll see in the plan that the first two weeks comprise of <a href=\"https:\/\/www.runwithcaroline.com\/best-bodyweight-exercises-for-runners\/\" data-type=\"post\" data-id=\"5846\">bodyweight exercises<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/7-resistance-band-exercises-for-runners\/\" data-type=\"post\" data-id=\"3162\">resistance band exercises<\/a>.<\/p>\n\n\n\n<p>It&rsquo;s not until week 3 that weights such as dumbbells are introduced into the plan. <\/p>\n\n\n\n<p>If you don&rsquo;t have access to weights at home, then you can use items in your kitchen as substitutions. <\/p>\n\n\n\n<p>For example, baked bean cans, bottles of milk, and bottles of water can be used as weights. <\/p>\n\n\n\n<p>If you&rsquo;d prefer not to use weights, then each exercise can be adapted so you don&rsquo;t have to use weights. <\/p>\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 best home gym equipment for runners<\/a><\/p>\n\n\n\n<p><strong>Q: Will regular strength training make me too bulky to run?<\/strong><\/p>\n\n\n\n<p>A:  Many runners think that by doing strength training each week they will become too bulky to run.<\/p>\n\n\n\n<p>The truth is you&rsquo;d need to do a lot of strength training to bulk up to the point where it will affect your running performance.<\/p>\n\n\n\n<p><strong>Q: What if miss a week or need to re-do a week in the plan?<\/strong><\/p>\n\n\n\n<p>A: You can also choose to re-do the previous week&rsquo;s plan should you not feel ready to continue onto the next week.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/hill-running-workouts-that-increase-speed-and-power\/\" data-type=\"post\" data-id=\"4161\">3 hill sprint workouts to increase strength and power<\/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\/2021\/02\/30-day-strength-training-plan-for-runners-4-1-683x1024.png\" alt=\"30 day strength training plan for runners\" class=\"wp-image-10677\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-4-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-4-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-4-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-4-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-4-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-4-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-4-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-4-1.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\/2021\/02\/30-day-strength-training-plan-for-runners-4-1-683x1024.png.webp\" alt=\"30 day strength training plan for runners\" class=\"wp-image-10677 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-4-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-4-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-4-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-4-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-4-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-4-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-4-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-4-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-4-1.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"30-day-strength-training-plan-for-runners\"><strong>30 day strength training plan for runners<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>About the plan<\/strong><\/h3>\n\n\n\n<p>For 30 days you&rsquo;ll complete a set of four strength exercises each day. <\/p>\n\n\n\n<p>The plan is designed to allow your muscles to rest as each workout alternates between various muscle groups.<\/p>\n\n\n\n<p>Each strength training workout takes less than 20 minutes to complete each day. <\/p>\n\n\n\n<p>This way it&rsquo;s easy to slot them in after your run or sandwich them between a warm-up and a run.<\/p>\n\n\n\n<p>You will find that a lot of the strength exercises in the plan target all the main muscle groups.<\/p>\n\n\n\n<p>These are in your legs and core, with a few that focus on your upper body.&nbsp;<\/p>\n\n\n\n<p>Your hips and legs contain all the power muscles when it comes to running &ndash; think your glutes, hamstrings and <a href=\"https:\/\/www.runwithcaroline.com\/hip-flexor-stretches-for-runners\/\" data-type=\"post\" data-id=\"3288\">hip flexors<\/a>.<\/p>\n\n\n\n<p>Your core contains key stabiliser muscles that help you keep a strong and stable position whilst running.&nbsp;<\/p>\n\n\n\n<p>Remember, strength training is very much a journey for you and your body &ndash; it&rsquo;s a marathon and not a sprint (excuse the pun). <\/p>\n\n\n\n<p>Don&rsquo;t be tempted to skip forward to a week &ndash; work your way steadily through the plan.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Week by week<\/strong> <strong>plan<\/strong><\/h3>\n\n\n\n<p>This 30 day strength training plan for runners is split the plan into four weeks, with each week getting progressively harder.&nbsp;<\/p>\n\n\n\n<ul>\n<li><strong>Week 1<\/strong> &ndash; Bodyweight strength exercises<\/li>\n\n\n\n<li><strong>Week 2 <\/strong>&ndash; Resistance band strength exercises<\/li>\n\n\n\n<li><strong>Week 3<\/strong> &ndash; Weighted strength exercises<\/li>\n\n\n\n<li><strong>Week 4 <\/strong>&ndash; Plyometric strength exercises<\/li>\n<\/ul>\n\n\n\n<p>Depending on how much running you are looking to do each week, you can replace an easy run or cross training day for an additional rest day.&nbsp;<\/p>\n\n\n\n<p>You will also see notes below on using this plan, as well as various tips on completing each exercise.<\/p>\n\n\n\n<p>If you don&rsquo;t feel comfortable completing any of the exercises, then feel free to swap them with another exercise.&nbsp;<\/p>\n\n\n\n<p>Here is a breakdown of each run type:<\/p>\n\n\n\n<p><strong>Easy run<\/strong><\/p>\n\n\n\n<p>An easy run is designed to be just that! <\/p>\n\n\n\n<p>You should be able to comfortably hold a conversation without getting out of breath on an easy run.<\/p>\n\n\n\n<p><strong>Long run<\/strong><\/p>\n\n\n\n<p>A long run is designed to <a href=\"https:\/\/www.runwithcaroline.com\/increase-running-stamina-and-endurance\/\" data-type=\"post\" data-id=\"5267\">build your endurance and stamina<\/a> whatever distance you are training for. <\/p>\n\n\n\n<p>Most runners choose to do a long run at a weekend. <\/p>\n\n\n\n<p>Like easy runs, they should be done at a comfortable pace.<\/p>\n\n\n\n<p><strong>Speed training<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">Interval training<\/a>, <a href=\"https:\/\/www.runwithcaroline.com\/hill-running-workouts-that-increase-speed-and-power\/\" data-type=\"post\" data-id=\"4161\">hill sprints<\/a>, <a href=\"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/\" data-type=\"post\" data-id=\"2786\">tempo running<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/fartlek-training-advantages-and-disadvantages\/\" data-type=\"post\" data-id=\"6258\">Fartlek training<\/a> are all forms of speed training that are designed to push you out of our comfort zone. <\/p>\n\n\n\n<p>Tempo running in particular is a great form of training to increase your lactate threshold. <\/p>\n\n\n\n<p><strong>Cross training<\/strong><\/p>\n\n\n\n<p>Activities like walking, <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-yoga-for-runners\/\" data-type=\"post\" data-id=\"5449\">yoga<\/a>, swimming and cycling are great <a href=\"https:\/\/www.runwithcaroline.com\/cross-training-tips-for-runners\/\" data-type=\"post\" data-id=\"1172\">cross training<\/a> activities for runners. <\/p>\n\n\n\n<p>On your non-run days these activities should be gentle. <\/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\/2021\/02\/30-day-strength-training-plan-for-runners-2-2-683x1024.png\" alt=\"30 day strength training plan for runners\" class=\"wp-image-12122\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-2.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\/2021\/02\/30-day-strength-training-plan-for-runners-2-2-683x1024.png.webp\" alt=\"30 day strength training plan for runners\" class=\"wp-image-12122 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-2.png\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Week by week plan<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"week-1-bodyweight-strength-exercises\"><strong>Week 1 &ndash; Bodyweight strength exercises<\/strong><\/h3>\n\n\n\n<p>In the first week, all the strength exercises are bodyweight exercises. <\/p>\n\n\n\n<p>This means you will be using nothing but your own bodyweight as the resistance.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td>Monday<\/td><td>Easy run<\/td><td>Complete 3 sets of 12-15 reps of each exercise, with 1 minute rest in between each set.&nbsp;<br><br>Squat<br>Reverse lunge<br>Single-leg glute bridge<br>Kneel to stands<\/td><\/tr><tr><td>Tuesday<\/td><td>Speed training<\/td><td>Complete 3 sets of 12-15 reps of each exercise, with 1 minute rest in between each set.&nbsp;<br><br>Plank (hold for 30-45 seconds)<br>Russian twist<br>V-sits<br>Superman pull<\/td><\/tr><tr><td>Wednesday<\/td><td>Cross training<\/td><td>Complete 3 sets of 12-15 reps of each exercise, with 1 minute rest in between each set.&nbsp;<br><br>Squat thrust<br>Step ups<br>Forward lunge<br>Fire hydrant<\/td><\/tr><tr><td>Thursday<\/td><td>Easy run<\/td><td>Complete 3 sets of 12-15 reps of each exercise, with 1 minute rest in between each set.&nbsp;<br><br>Bicycle crunch<br>Side plank (hold for 30-45 seconds)<br>Dead bug<br>Step up plank<\/td><\/tr><tr><td>Friday<\/td><td>Easy run<\/td><td>Complete 3 sets of 12-15 reps of each exercise, with 1 minute rest in between each set.&nbsp;<br><br>Donkey kickbacks<br>Calf raises<br>Hip bridge<br>Side-lying leg lift<\/td><\/tr><tr><td>Saturday<\/td><td>Long run<\/td><td>Complete 3 sets of 12-15 reps of each exercise, with 1 minute rest in between each set.&nbsp;<br><br>Press up<br>Tricep dips<br>Bicep curls to push press<br>Plank sidewalk<\/td><\/tr><tr><td>Sunday<\/td><td>Rest day<\/td><td>Rest day<\/td><\/tr><\/tbody><\/table><\/figure>\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\/2021\/02\/30-day-strength-training-plan-for-runners-1-2-683x1024.png\" alt=\"30 day strength training plan for runners\" class=\"wp-image-12121\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-2.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\/2021\/02\/30-day-strength-training-plan-for-runners-1-2-683x1024.png.webp\" alt=\"30 day strength training plan for runners\" class=\"wp-image-12121 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-1-2.png\" id=\"mv-trellis-img-6\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"week-2-resistance-band-strength-exercises\"><strong>Week 2 &ndash; Resistance band strength exercises<\/strong><\/h3>\n\n\n\n<p>This week we ramp things up a little with the introduction of <a href=\"https:\/\/www.runwithcaroline.com\/7-resistance-band-exercises-for-runners\/\" data-type=\"post\" data-id=\"3162\">resistance band exercises<\/a>. <\/p>\n\n\n\n<p>If you don&rsquo;t have a resistance band at home, then you can still complete these exercises without one.&nbsp;<\/p>\n\n\n\n<p>Resistance bands help to target the major muscles you use while running, mainly your core, glutes and legs. <\/p>\n\n\n\n<p>They are also great to use for low impact exercises if you are recovering from an injury.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td>Monday<\/td><td>Easy run<\/td><td>Complete 3 sets of 12-15 reps of each exercise, with 1 minute rest in between each set.&nbsp;<br><br><br>Squat<br>Reverse lunge<br>Single-leg glute bridge<br>Kneel to stands<\/td><\/tr><tr><td>Tuesday<\/td><td>Speed training<\/td><td>Complete 3 sets of 12-15 reps of each exercise, with 1 minute rest in between each set.&nbsp;<br><br>Banded lying leg raise<br>Banded bicycle crunch<br>Horizontal scissors with resistance band<br>Side plank crunch with resistance band<\/td><\/tr><tr><td>Wednesday<\/td><td>Cross training<\/td><td>Complete 3 sets of 12-15 reps of each exercise, with 1 minute rest in between each set.&nbsp;<br><br>Banded standing glute kickbacks<br>Banded hip flexor marches<br>Banded standing hip abduction and adduction<br>Banded clamshells<\/td><\/tr><tr><td>Thursday<\/td><td>Easy run<\/td><td>Complete 3 sets of 12-15 reps of each exercise, with 1 minute rest in between each set.&nbsp;<br><br>Banded side lying leg lift<br>Banded side steps<br>Banded clamshells<br>Banded donkey kickbacks<\/td><\/tr><tr><td>Friday<\/td><td>Easy run<\/td><td>Complete 3 sets of 12-15 reps of each exercise, with 1 minute rest in between each set.&nbsp;<br><br>Donkey kickbacks<br>Calf raises<br>Hip bridge<br>Side-lying leg lift<\/td><\/tr><tr><td>Saturday<\/td><td>Long run<\/td><td>Complete 3 sets of 12-15 reps of each exercise, with 1 minute rest in between each set.&nbsp;<br><br>Seated resistance band bicep curls<br>Overhead resistance band stretch<br>Resistance band back press<br>Resistance band row<\/td><\/tr><tr><td>Sunday<\/td><td>Rest day<\/td><td>Rest day<\/td><\/tr><\/tbody><\/table><\/figure>\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\/2021\/02\/30-day-strength-training-plan-for-runners-2-1-683x1024.png\" alt=\"30 day strength training plan for runners\" class=\"wp-image-10675\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-1.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\/2021\/02\/30-day-strength-training-plan-for-runners-2-1-683x1024.png.webp\" alt=\"30 day strength training plan for runners\" class=\"wp-image-10675 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-2-1.png\" id=\"mv-trellis-img-7\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"week-3-weighted-strength-exercises\"><strong>Week 3 &ndash; Weighted strength exercises<\/strong><\/h3>\n\n\n\n<p>It&rsquo;s time to add some weights! <\/p>\n\n\n\n<p>For these exercises you will need a pair of dumbbells. <\/p>\n\n\n\n<p>If you don&rsquo;t have dumbbells at home then you can substitute for bottles of water or anything that you can safely hold whilst performing these exercises (e.g. cartons of milk, baked bean cans).<\/p>\n\n\n\n<p>It&rsquo;s important to add weight into your strength training but only once you feel comfortable to do so. <\/p>\n\n\n\n<p>Once you feel you have grasped the basics with bodyweight exercises, then you can graduate to doing strength exercises with weights.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td>Monday<\/td><td>Easy run<\/td><td>Complete 3 sets of 8-12 reps of each exercise, with 1 minute rest in between each set.&nbsp;<br><br>Weighted squat<br>Weighted reverse lunge<br>Weighted squat to overhead press<br>Weighted single leg deadlift<\/td><\/tr><tr><td>Tuesday<\/td><td>Speed training<\/td><td>Complete 3 sets of 12-15 reps of each exercise, with 1 minute rest in between each set.<br><br>Plank (hold for 30-45 seconds)<br>Russian twist with dumbbell<br>V-sits with dumbbell<br>Superman pull<\/td><\/tr><tr><td>Wednesday<\/td><td>Cross training<\/td><td>Complete 3 sets of 8-12 reps of each exercise, with 1 minute rest in between each set.&nbsp;<br><br>Weighted side squat<br>Weighted goblet squat<br>Weighted forward lunge<br>Weighted reverse lunge<\/td><\/tr><tr><td>Thursday<\/td><td>Easy run<\/td><td>Complete 3 sets of 12-15 reps of each exercise, with 1 minute rest in between each set.<br><br>Bicycle crunch<br>Side plank (hold for 30-45 seconds)<br>Dead bug<br>Renegade row with dumbbells<\/td><\/tr><tr><td>Friday<\/td><td>Easy run<\/td><td>Complete 3 sets of 8-12 reps of each exercise, with 1 minute rest in between each set.&nbsp;<br><br>Weighted squat<br>Weighted reverse lunge<br>Weighted squat to overhead press<br>Weighted single leg deadlift<\/td><\/tr><tr><td>Saturday<\/td><td>Long run<\/td><td>Complete 3 sets of 8-12 reps of each exercise, with 1 minute rest in between each set.<br><br>Weighted bicep curl into overhead press<br>Weighted row&nbsp;<br>Weighted lateral raise<br>Weighted overhead press<\/td><\/tr><tr><td>Sunday<\/td><td>Rest day<\/td><td>Rest day<\/td><\/tr><\/tbody><\/table><\/figure>\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\/2021\/02\/30-day-strength-training-plan-for-runners-3-2-683x1024.png\" alt=\"30 day strength training plan for runners\" class=\"wp-image-12123\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-2.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\/2021\/02\/30-day-strength-training-plan-for-runners-3-2-683x1024.png.webp\" alt=\"30 day strength training plan for runners\" class=\"wp-image-12123 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-3-2.png\" id=\"mv-trellis-img-8\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"week-4-plyometric-strength-exercises\"><strong>Week 4 &ndash; Plyometric strength exercises<\/strong><\/h3>\n\n\n\n<p>This week it&rsquo;s all about speed and power. <\/p>\n\n\n\n<p>Plyometric exercises (also known as high intensity exercises) are great for runners as they are explosive and target different energy systems.&nbsp;<\/p>\n\n\n\n<p>In long distance running, you are mainly using your aerobic energy system. <\/p>\n\n\n\n<p>With plyometric exercises, you are tapping more into your anaerobic energy system which helps you do more explosive and powerful movements.&nbsp;<\/p>\n\n\n\n<p>This energy system is also what allows you to run faster at higher speeds, which is something runners need when looking to achieve that PB.&nbsp;<\/p>\n\n\n\n<p>It&rsquo;s important to note that plyometric also means high impact.<\/p>\n\n\n\n<p>So if you&rsquo;re not quite comfortable with high impact (maybe because of a previous injury) then definitely stick with low impact bodyweight exercises.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td>Monday<\/td><td>Easy run<\/td><td>Work for 40 seconds then take 20 seconds rest in between each exercise. Complete 3 sets.&nbsp;<br><br>Jump squats<br>Power skips<br>Jump lunges<br>Box jumps<\/td><\/tr><tr><td>Tuesday<\/td><td>Speed training<\/td><td>Rest<\/td><\/tr><tr><td>Wednesday<\/td><td>Cross training<\/td><td>Work for 40 seconds then take 20 seconds rest in between each exercise. Complete 3 sets.&nbsp;<br><br>Skater jumps<br>Frog jumps<br>Mountain climbers<br>Jumping jacks<\/td><\/tr><tr><td>Thursday<\/td><td>Easy run<\/td><td>Work for 40 seconds then take 20 seconds rest in between each exercise. Complete 3 sets.&nbsp;<br><br>Burpees<br>High knees<br>Split lunges<br>Reverse lunge to kick stand<\/td><\/tr><tr><td>Friday<\/td><td>Easy run<\/td><td>Rest&nbsp;<\/td><\/tr><tr><td>Saturday<\/td><td>Long run<\/td><td>Complete 3 sets of 12-15 reps of each exercise, with 1 minute rest in between each set.&nbsp;<br><br>Press up<br>Tricep dips<br>Bicep curls to push press<br>Plank sidewalk<\/td><\/tr><tr><td>Sunday<\/td><td>Rest day<\/td><td>Rest day<\/td><\/tr><\/tbody><\/table><\/figure>\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\/2021\/02\/30-day-strength-training-plan-for-runners-5-683x1024.png\" alt=\"30 day strength training plan for runners\" class=\"wp-image-12124\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-5-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-5-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-5-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-5-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-5-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-5-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-5-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-5.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\/2021\/02\/30-day-strength-training-plan-for-runners-5-683x1024.png.webp\" alt=\"30 day strength training plan for runners\" class=\"wp-image-12124 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-5-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-5-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-5-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-5-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-5-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-5-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-5-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-5.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/30-day-strength-training-plan-for-runners-5.png\" id=\"mv-trellis-img-9\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"tips-for-using-my-30-day-strength-training-plan-for-runners\"><strong>Strength training for runners tips<\/strong><\/h2>\n\n\n\n<p><strong>#1 Don&rsquo;t push through the pain<\/strong><\/p>\n\n\n\n<p>Do not exercise through pain. <\/p>\n\n\n\n<p>If you feel pain at any point completing any of the exercises in this plan, stop and consult with your doctor or health practitioner before attempting the plan. <\/p>\n\n\n\n<p>Similarly, only complete an exercise if you feel comfortable. <\/p>\n\n\n\n<p>If a previous or current injury prevents you from completing an exercise properly, then do not attempt the exercise.<\/p>\n\n\n\n<p><strong>#2 Stretch and recove<\/strong>r<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/morning-stretches-for-runners\/\" data-type=\"post\" data-id=\"4877\">Stretching<\/a> and adequate recovery is just as important as running.<\/p>\n\n\n\n<p>Make sure you take the time to look after your body in between strength training sessions. <\/p>\n\n\n\n<p>At first you may feel sore the day after completing a group of exercises. <\/p>\n\n\n\n<p>This is normal to an extent if you&rsquo;re new to strength training. <\/p>\n\n\n\n<p><strong>#3 Cross train<\/strong><\/p>\n\n\n\n<p>A lot of runners complete <a href=\"https:\/\/www.runwithcaroline.com\/cross-training-tips-for-runners\/\" data-type=\"post\" data-id=\"1172\">cross training<\/a> activities like swimming, <a href=\"https:\/\/www.runwithcaroline.com\/pilates-exercises-for-runners\/\" data-type=\"post\" data-id=\"7941\">Pilates<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-yoga-for-runners\/\" data-type=\"post\" data-id=\"5449\">yoga<\/a> on their rest days or cross training days. <\/p>\n\n\n\n<p>Yoga is particularly beneficial to help loosen tight muscles. <\/p>\n\n\n\n<p><strong>#4 Fuel your body properly<\/strong><\/p>\n\n\n\n<p>Food and nutrition is also important, especially when you&rsquo;re doing more strength training. <\/p>\n\n\n\n<p>Carbs are your best friend as a runner to keep your energy levels maintained.<\/p>\n\n\n\n<p>With strength training it&rsquo;s important you get enough protein in your diet also to help repair cells after a run or workout. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"more-strength-training-tips\"><strong>More strength training tips:<\/strong><\/h2>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.runwithcaroline.com\/strength-training-for-runners-2\/\" data-type=\"post\" data-id=\"2692\">Strength training for runners: A complete guide<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/simple-strength-exercises-for-runners\/\" data-type=\"post\" data-id=\"3122\">6 simple strength training workouts for runners<\/a><\/li>\n\n\n\n<li><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><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/hip-strengthening-exercises-for-runners\/\" data-type=\"post\" data-id=\"2455\">7 best hip strengthening exercises for runners<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Combining running and strength training is a great way to prevent common running injuries. It&rsquo;s also essential to improve your running form, efficiency and performance.&nbsp; If you&rsquo;re new to strength training, then this 30 day strength training plan for runners is for you! The plan offers a simple and effective way to incorporate strength exercises &hellip;<\/p>\n","protected":false},"author":1,"featured_media":5290,"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":[28,88,316],"tags":[100,128,85],"mv":{"thumbnail_id":5290,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/02\/9-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5246"}],"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=5246"}],"version-history":[{"count":56,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5246\/revisions"}],"predecessor-version":[{"id":12125,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5246\/revisions\/12125"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/5290"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=5246"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=5246"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=5246"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}