Strength Training for Runners | ASK THE EXPERT SERIES - Emma Abrahamson

Aug 13, 2025

Intro: This is a quick summary of Strength Training for Runners | ASK THE EXPERT SERIES from Emma Abrahamson. 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 work makes you a more resilient, economical runner and helps address muscular imbalances that can lead to injury.
Start early: middle‑school kids can focus on play and coordination; high‑school is a good time to add basic lifts.
You don’t need a fancy gym – body‑weight moves (squats, single‑leg deadlifts, planks, push‑ups) work for 4–6 weeks before progressing to external weights.
Aim for 1–2 strength sessions per week, 30–40 minutes each, ideally on easy‑run or rest days so you don’t compromise key workouts.
Mix rep ranges: 8‑12 reps for hypertrophy (muscle growth) and 1‑5 reps for pure strength; avoid extremes and listen to your recovery.
Nutrition matters – prioritize protein, carbs, and healthy fats to support muscle repair and overall performance.

Workout Example (20‑minute starter routine, 2×/week)

1. Warm‑up – 5 min dynamic mobility (leg swings, hip circles)
2. Squat or goblet squat – 3 sets × 8‑10 reps
3. Single‑leg deadlift (body‑weight or light dumbbell) – 3 sets × 8 reps each leg
4. Push‑up (or elevated) – 3 sets × 10‑12 reps
5. Plank hold – 3 × 30‑45 sec (add side‑plank for anti‑rotation)
6. Cool‑down – 2 min stretch (hamstring, quad, hip flexor)

If you have a barbell, swap goblet squat for a back squat and add a deadlift set (1‑5 reps) on the second week.

Closing Note: Give this strength session a try this week and feel free to adjust the volume or load in the Pacing app to match your own paces and training age. Keep it consistent, listen to recovery, and watch the full Emma Abrahamson video for deeper insights. Happy training!