Ideal Strength Training for Runners - StrengthRunning

Aug 13, 2025

Intro

This is a quick summary of “Ideal Strength Training for Runners” from the StrengthRunning channel. 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

Avoid the “grab‑bag” approach: Don’t random‑pick routines; the training must be strategic to support your running goals.
Don’t lift like a bodybuilder (high volume, hypertrophy) or like an endurance athlete (high‑rep, low‑weight). Those methods don’t build the specific strength and power runners need to get faster.
Goal of strength work: The primary goals are injury prevention and building strength/power, not endurance. This newfound power directly translates to your running, giving you the explosive force needed for more intense sessions, whether you are mastering interval training or pushing the pace on race day.
Periodization: Your strength work should change with your running season. Start with general strength and injury prevention early on, then shift to more power-focused work as you get closer to your goal race. This strategic approach is just as crucial for your lifting as it is for your running when you’re mastering the 10K.
“Sandwich” method: Use a dynamic warm‑up before each run and follow up with a 10‑20 min body‑weight strength or core routine after the run for pre‑hab and cool‑down.

Workout Example

Twice‑a‑week weight‑lifting session (30‑60 min)

Warm‑up: 5‑10 min dynamic movements (leg swings, high‑knee skips, lunges).
Strength block (3 sets of 6‑10 reps, heavy):
- Back squat or goblet squat
- Deadlift or Romanian deadlift
- Bulgarian split‑squat or step‑up
- Hip thrust or glute bridge
Power block (3 sets of 4‑6 reps, explosive):
- Power clean or kettlebell swing
- Box jump or split‑squat jump
- Medicine‑ball slam or overhead throw
Cool‑down: 10‑15 min body‑weight core (plank variations, side‑plank, bird‑dog, single‑leg balance) – this is the post‑run “sandwich” routine.

Running schedule example:

5 runs per week – each run ends with a 10‑20 min body‑weight strength or core routine.
2 days per week – replace the post‑run core routine with the 30‑60 min weight‑lifting session described above.

Closing Note

Give this strategic strength routine a try and tweak the loads to match your own paces in the Pacing app. You’ll be stronger, more resilient to injury, and ready to run faster. That consistent, powerful base is the key to unlocking new speeds, helping you with everything from mastering 5K speed to hitting your next big race goal. Happy training! 🚀