5 Ways to Build Strength (No Gym Needed) - StrengthRunning

Aug 13, 2025

Intro: This is a quick summary of 5 Ways to Build Strength (No Gym Needed) from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Strength is the missing piece for runners who log high mileage; without it, injury risk spikes.
You don’t need a gym—five hill‑focused or gravity‑based methods can deliver the same neuromuscular benefits.
Each method emphasizes short, high‑intensity efforts that recruit many muscle fibers, improving both power and coordination.

Workout Example

Hill Sprints – after an easy run, find the steepest hill you can safely sprint up.
- 8‑10 seconds all‑out effort (≈98 % effort for the first rep, then max effort).
- 4‑6 repeats per session.
Hill Strides – less steep hill, longer effort.
- 15‑30 seconds, building to 95‑98 % max speed.
- 4‑6 repeats.
Hill Workouts – dedicated session (replace a tempo or track interval).
- Choose either 1 minute high‑intensity or 3 minute moderate‑intensity uphill runs.
- 4‑8 repeats depending on fitness level.
High‑Mileage Build‑Up – gradually increase weekly volume to 50‑70 mi (≈80‑115 km) as your body adapts; the sheer volume itself strengthens leg muscles.
Trail Hiking – 1‑3 hours of steady uphill hiking 2‑3 times per week to condition legs without the impact of running.
Elliptical Hill Sessions – on the elliptical, set a high incline and run 1‑2 minute intervals, 4‑6 repeats; low joint stress while still loading the posterior chain.

Practical Tips

Schedule hill sprints/strides right after a relaxed run to keep the session short (≤10 min total).
Prioritize a proper warm‑up (easy jog + a single 98 % effort sprint) before max‑effort repeats.
When adding mileage, increase by ≤10 % per week and listen to any emerging niggles.
Use a heart‑rate monitor or perceived effort to keep hill workouts in the intended intensity zones.

Closing Note: Try one of these strength‑building drills today and feel free to adjust the effort, duration, or repeat count in the Pacing app to match your current fitness. You’ll notice stronger legs, smoother runs, and fewer injuries—so keep moving forward and stay strong!