Strength training for runners - the missing part of your plan

What separates runners who consistently improve year after year from those who plateau or struggle with recurring injuries? I am without doubt: strength and conditioning. It's an aspect of training that too often gets pushed aside when schedules get busy or mileage increases - all too common at this time of year when many people are marathon training. Yet it might be the most undervalued component of running performance.

Beyond just injury prevention

For years I approached strength work as merely something to tick off occasionally to prevent injuries. My perspective shifted dramatically when I began viewing it as a performance enhancer. Stronger muscles generate more power with each stride, stabilise your running mechanics when fatigued, and enable you to maintain form when it matters most – precisely the factors that separate good performances from great ones.

Start where you are now

The principle that serves us well in running – progressive overload – applies equally to strength training. The key is beginning at an appropriate level for your current ability, not where you think you should be.

If you're new to strength work, expect some initial soreness even from basic bodyweight exercises. This isn't a sign to back off but rather confirmation that you're addressing areas that need attention. These small discomforts are actually highlighting the weak links in your running chain – precisely what you want to identify and strengthen.

Runner-specific focus

Unlike general fitness enthusiasts, we runners need specific strength adaptations. We're not looking to build bulk or increase our cardiovascular capacity (your running already does that). Instead, we want targeted strength that translates directly to better running mechanics and endurance.

This means prioritising quality over quantity and focusing on unilateral (single-leg) exercises that mirror running's demands. Running is essentially a series of single-leg hops, so training each leg independently builds exactly the kind of strength that transfers to your running form.

Essential movements

If you're wondering where to start, these movements cover the bases and will help you form a solid foundation:

• Bulgarian split squats (rear foot elevated on a bench or step)

• Single-leg deadlifts

• Lateral and reverse lunges

• Single-leg bridges

• Calf raises (progressing to single-leg)

• Wall sits (surprisingly effective for running posture)

• Controlled mountain climbers

• Side planks

Begin with bodyweight versions before adding resistance. The goal isn't to lift the heaviest weight possible but to develop control, stability, and strength in running-specific patterns.

Equipment options

You don't need a gym membership or elaborate equipment to get started. Bodyweight exercises alone can be remarkably effective, especially when you're building the foundation. A well-controlled bodyweight movement will deliver more benefit than a poorly-performed or rushed movement with weights.

As you progress, you can consider adding dumbbells or resistance bands. A good time to start adding resistance is when you no longer feel sore in the days after a strength session.

Park gyms and outdoor spaces are another great option. These offer excellent opportunities to get creative with your strength work. Pull-up bars, parallel bars, and benches can all be repurposed for runner-specific exercises, or just general strength building. There's something refreshingly playful about incorporating these elements into your routine – it reminds us that effective training doesn't always need to feel regimented. Try different movements, experiment with what's available, and enjoy the process of discovering what works for you. I try to make one of my weekly strength sessions a park-based one, it breaks up the run nicely.

Foam rollers

While foam rollers have become ubiquitous among runners, it's worth considering their proper role. They're a worthy addition to any runner's toolkit, but they're relatively blunt instruments. Think of them as best used little and often, primarily for muscle activation rather than treating problems.

Many runners reach for their foam roller to address niggles or relieve tension in troubled areas. This approach can sometimes aggravate rather than alleviate issues. Instead, use your roller as part of your pre-run routine to wake up muscles and improve blood flow. Keep sessions brief – no more than 30 seconds per major muscle group is typically sufficient.

Practical integration

Contrary to what might seem logical, if possible I suggest doing strength work on the same days as your runs rather than on rest days. This preserves your recovery days for actual recovery and prevents accumulated fatigue from multiple consecutive training days. However this is a guide rather than a rule. Do whatever best suits your schedule.

If you're leading up to a race, taper your strength work too – around 3-5 days out for bodyweight/band work, and 5-7 days for heavier gym-based sessions. If you're training for a race like a 5k or under, then more advanced would be to transition your strength training altogether in the weeks leading up to a race to incorporate more explosive movements.

Aim for two sessions weekly, focusing on 2-3 big movements (squats, lunges, deadlifts) in each session along with 2-3 complementary exercises. Keep sessions under 20 minutes – there's no need to turn this into another endurance workout.

Making it work

Here's the reality check: with just one hour per week – the same as a casual 10k run – you can transform your running resilience and performance. Break it down into:

• Two 20-minute strength sessions

• Four 5-minute mobility routines (the best thing you can do here is look on Youtube for short all-body routines, play around with different ones, and over time develop your own routines which work for you)

This modest investment delivers returns that far outweigh equivalent time spent running. When athletes commit to this simple framework, they consistently report stronger finishes in long runs, quicker recovery between workouts, better form under fatigue, and fewer training interruptions from minor injuries.

The challenge probably isn't finding the time – it's prioritising it. Schedule these sessions with the same commitment you give to your key workouts. Protect this hour as non-negotiable. No other training modification offers so much gain for so little investment.

Perhaps most importantly, you'll likely find the running itself becomes more enjoyable when you're moving with greater strength and control. That alone makes it worth your time.