By Will Duru, BSc (Hons) Sport and Exercise Science, Award winning Personal Trainer with over 10 years of experience in strength training
Every runner knows they should strength train. The research is overwhelming. Stronger muscles mean faster times, better efficiency, and fewer injuries. Yet most runners avoid the gym or do random exercises that waste time and energy.
The problem is not motivation. It is programming.
Running already demands structure. You have easy runs, tempo runs, intervals, and long runs. Adding strength training means fitting another complex variable into an already full schedule. Most runners do not want to become gym experts. They want someone to tell them exactly what to do.
That is exactly what the 12REPS app provides.
Personal trainers plan your workouts on a weekly basis. Not algorithms guessing what you need. Not AI generating random exercises. Not ChatGPT spitting out generic programmes. Real coaches who understand how strength training should complement running, not compete with it.
This guide explains why 12REPS is the perfect strength training app for runners, what approaches will waste your time, and how to use proper programming to become a faster, stronger, more resilient athlete.
Why Runners Need Strength Training
Before diving into the app, let me share what the science says about strength training for runners.
Improved Running Economy
Running economy measures how efficiently you use oxygen at a given pace. Better economy means less effort at the same speed, or faster speeds at the same effort.
Research consistently shows that strength training improves running economy by 2 to 8 percent. That translates directly to faster race times without any change to your running training.
Reduced Injury Risk
Running injuries are epidemic. Studies suggest 50 to 80 percent of runners experience an injury each year. Most of these injuries stem from weakness or imbalance in the muscles that support running mechanics.
Strength training addresses these weaknesses directly. Stronger glutes reduce knee stress. Stronger calves protect the Achilles. Stronger core maintains form when fatigue sets in.
Faster Race Times
A 2017 meta analysis of 24 studies found that adding strength training to endurance programmes improved time trial performance by an average of 3 to 5 percent. For a 40 minute 10K runner, that is 1 to 2 minutes faster. For a 4 hour marathoner, that is 7 to 12 minutes.
Maintained Muscle Mass
Distance running can break down muscle tissue, especially during high mileage phases. Strength training preserves and builds muscle, preventing the loss that makes runners slower and more injury prone over time.
Better Late Race Performance
The final kilometres of any race are where strength matters most. When running muscles fatigue, supporting muscles must compensate. Stronger supporting muscles mean better form and faster finishing times.
What Will NOT Help You: Approaches That Waste Your Time
Before explaining what works, let me be direct about what does not. I have seen too many runners waste months on approaches that sound good but deliver nothing.
ChatGPT Generated Workouts Will Not Help You
I need to address this directly because I see it constantly. Runners ask ChatGPT to write them a strength programme. They receive something that looks professional. They follow it for weeks. They see no results.
Here is why ChatGPT workouts fail for runners:
No understanding of your actual situation. ChatGPT does not know your running volume, your injury history, your available equipment, or your weaknesses. It generates generic programmes based on keywords, not your reality.
No periodisation intelligence. A useful runner strength programme changes throughout your training cycle. Base phase differs from race preparation. Peak week differs from recovery week. ChatGPT cannot track where you are in your season and adjust accordingly.
No progression logic. Real programmes progress systematically based on your performance. ChatGPT gives you a static list of exercises with arbitrary sets and reps. There is no mechanism for progressive overload because there is no tracking.
No exercise selection expertise. ChatGPT pulls exercises from its training data without understanding why certain movements matter for runners. You might get leg extensions and bicep curls instead of single leg Romanian deadlifts and Copenhagen planks.
No accountability or tracking. You receive a text document, maybe copy it to your notes app, and have no way to track progress or adjust based on results.
No video demonstrations. Written descriptions of exercises lead to poor form. Poor form leads to injury or ineffective training.
I have had clients come to me after months of following ChatGPT programmes with nothing to show for it. The programmes looked reasonable on paper. But without proper personalisation, progression, and tracking, they produced zero results.
Random YouTube Workouts Will Not Help You
Searching “strength training for runners” on YouTube gives you endless options. The problem is context.
That YouTuber does not know:
- How many kilometres you run weekly
- When your next race is
- What injuries you have had
- What equipment you have access to
- Your current strength levels
- How this workout fits with what you did yesterday
A random workout might be perfect for someone. It is almost certainly not perfect for you.
Bodybuilding Programmes Will Not Help You
Programmes designed to maximise muscle size use high volume that exhausts endurance athletes. Spending 90 minutes doing 25 sets for legs leaves nothing for running.
Bodybuilding exercises also prioritise isolation and aesthetics over function. Leg extensions build quadriceps but do nothing for running mechanics. Runners need movement patterns that transfer to their sport.
Once Per Week Training Will Not Help You
Some runners convince themselves that one strength session per week is enough. Research disagrees.
Studies show that twice weekly strength training produces significantly better results for endurance athletes than once weekly. The stimulus needs to be frequent enough to drive adaptation.
Sporadic Random Workouts Will Not Help You
Doing random exercises whenever you feel like it is not a programme. Without structure, progression, and tracking, you are just tiring yourself without systematic benefit.
Why 12REPS Works for Runners
The 12REPS app solves every problem runners face with strength training.
Personal Trainers Plan Your Workouts Weekly
This is the fundamental difference between 12REPS and everything else.
Your workouts are not generated by algorithms. They are not created by artificial intelligence. They are not copied from generic templates. They are designed by certified personal trainers who understand how strength training integrates with running.
I hold a BSc in Sport and Exercise Science. I have spent over a decade training runners alongside their running coaches. I understand the balance between building strength and preserving energy for running.
Every week, you receive a structured programme that:
- Complements your running schedule
- Uses appropriate volume for endurance athletes
- Selects exercises that transfer to running performance
- Progresses systematically without overwhelming recovery
- Adjusts based on your training phase
You open the app and your workout is ready. No decisions required. No research needed. Just follow the plan designed by professionals who understand your sport.
Programmes Designed Specifically for Runners
The app includes programmes built from the ground up for runners. These are not adapted bodybuilding routines or generic fitness plans.
Focus areas include:
Single leg strength. Running is a series of single leg movements. Your strength training should reflect this. Bulgarian split squats, single leg Romanian deadlifts, step ups, and lunges build the unilateral strength that transfers directly to running.
Hip and glute development. Weak glutes are the source of countless running injuries. Hip drops, knee cave, IT band issues, and lower back pain often trace back to glute weakness. The programmes prioritise hip and glute work that protects you while making you faster.
Core strength. When your core fatigues, your form breaks down. Wasted energy, slower pace, increased injury risk. Runner core training is not about aesthetics. It is about maintaining efficient form through the final kilometres.
Posterior chain work. Your hamstrings, glutes, and lower back drive propulsion. Stronger posterior chain means more power with each stride and better protection against common running injuries.
Calf and ankle stability. The Achilles and calf complex absorbs enormous force with every step. Proper calf strengthening and ankle stability work prevents the injuries that sideline runners for months.
Every exercise is selected because it makes you a better runner, not just a stronger gym goer.
Efficient Workouts That Respect Your Running
Runner strength sessions in 12REPS are designed for efficiency. Most sessions take 30 to 45 minutes. You get maximum benefit without excessive time or energy expenditure.
The app respects that running is your priority. Strength training supports running. It does not compete with it.
Compare this to ChatGPT programmes that might prescribe 20 exercises taking 90 minutes, leaving you too fatigued to run properly the next day.
Flexible Scheduling
Tell the app how many days you can strength train. Two days? Three days? The programme adapts.
Have a recovery week coming up? Adjust accordingly. Tapering for a race? The app provides appropriate modifications. Building your base with higher running volume? The strength programme scales down.
Your strength training fits your running life, not the other way around.
Video Demonstrations for Every Exercise
Every exercise includes clear video demonstrations showing exactly how to perform it.
If you do not know how to perform a Bulgarian split squat or a single leg Romanian deadlift, the video shows you. This is like having a trainer demonstrate each movement before you attempt it.
This is something ChatGPT cannot provide. Written descriptions lead to guessing. Guessing leads to poor form. Poor form leads to injury or ineffective training.
Progress Tracking That Drives Results
The app tracks every workout, every weight, every rep. You see your strength improving over time.
When your squat increases from 40kg to 60kg, you know your legs are getting more powerful. When your single leg deadlift improves, you know your running stability is better.
This data also reveals when something needs adjustment. If progress stalls, you know to modify the approach.
ChatGPT gives you a static document. 12REPS gives you a living system that tracks your progress and informs your training.
Progressive Overload Built In
The app does not just track your workouts. It uses that data to drive progression.
Before each exercise, you see what you lifted last time. The app suggests appropriate progressions based on your performance. This systematic approach builds strength over months and years, not just weeks.
Progressive overload is the fundamental principle of getting stronger. Without it, you plateau. ChatGPT cannot implement progressive overload because it has no memory of what you did yesterday.
What Your Weekly Programme Looks Like
Here is how the 12REPS app structures strength training for runners:
2 Day Per Week Programme
For runners with high mileage or limited gym time, two sessions per week provides substantial benefit.
Day 1: Lower Body Focus
Exercise | Sets | Reps | Rest | Purpose |
Goblet Squat | 3 | 10, 8, 8 | 90 seconds | Quad and glute strength |
Single Leg Romanian Deadlift | 3 | 8 each leg | 60 seconds | Hamstring and balance |
Bulgarian Split Squat | 3 | 8 each leg | 60 seconds | Single leg strength |
Calf Raise | 3 | 15, 12, 12 | 45 seconds | Calf and Achilles |
Side Plank | 3 | 30 seconds each side | 45 seconds | Hip stability |
Day 2: Full Body with Core Emphasis
Exercise | Sets | Reps | Rest | Purpose |
Step Up | 3 | 10 each leg | 60 seconds | Single leg power |
Hip Thrust | 3 | 12, 10, 10 | 60 seconds | Glute strength |
Dumbbell Row | 3 | 10 each arm | 60 seconds | Upper back posture |
Dead Bug | 3 | 10 each side | 45 seconds | Core stability |
Copenhagen Plank | 3 | 20 seconds each side | 45 seconds | Adductor strength |
Glute Bridge March | 2 | 10 each leg | 45 seconds | Hip stability |
Each session takes approximately 35 to 40 minutes.
3 Day Per Week Programme
For runners in base-building phases or those prioritising strength development, three sessions work well.
Day 1: Posterior Chain Focus
Emphasises hamstrings, glutes, and lower back for propulsion and injury prevention.
Day 2: Single Leg and Stability
Focuses on unilateral strength and balance that transfers directly to running mechanics.
Day 3: Full Body and Core
Combines upper body, core, and accessory work for complete athletic development.
The specific exercises, sets, and reps are provided in the app with video demonstrations and tracking.
Timing Your Strength Training Around Running
The 12REPS app programmes respect the reality of runner schedules. Here are the principles built into the programming:
After Easy Runs
Strength training after easy runs works well. Your legs are warm but not exhausted. The easy run served as a warmup for lifting.
Separate from Hard Running Days
Avoid strength training the day before speed work or long runs. Your legs need to be fresh for quality running sessions. The app helps you schedule appropriately.
Same Day Stacking
Some runners prefer doing strength training immediately after their hard running session. This keeps easy days truly easy. The app accommodates this approach.
Listen to Your Body
The app provides structure, but you control execution. If your legs are too fatigued for the planned workout, the app lets you adjust or reschedule.
Results Runners Can Expect
With consistent use of the 12REPS app for strength training, runners typically experience:
Month 1: Learning the exercises, establishing the habit. Mild muscle soreness initially that fades as your body adapts.
Month 2: Noticeable strength gains. Weights increasing on most exercises. Running may feel slightly easier, especially on hills.
Month 3: Clear improvement in running stability and form. Late race performance often improves first as fatigue resistance increases.
Month 4 to 6: Measurable running economy improvements. Race times may improve even without changes to running training.
Long term: Sustained injury prevention benefits. Continued strength gains. Better running performance that compounds over years.
Getting Started
Download the 12REPS app and set up your profile.
Step 1: Select runner specific programming when setting your goals.
Step 2: Indicate your available equipment and training days.
Step 3: Review your first week’s programme and watch video demonstrations for unfamiliar exercises.
Step 4: Complete your first session, logging weights and reps as you go.
Step 5: Return for your next session. The app shows what you did last time and suggests appropriate progressions.
Step 6: Stay consistent. Two to three sessions per week for months produces significant results.
Stop wasting time with ChatGPT workouts, random YouTube videos, and guessing what you should do. Get professional programming designed for runners, delivered weekly by qualified trainers.
Download the 12REPS app and start building the strength that makes you a faster, more resilient runner.
Frequently Asked Questions
Will strength training make me slower or heavier?
No. Research consistently shows that properly designed strength training improves running performance without adding bulk. The programmes in 12REPS use rep ranges and volumes that build strength and power, not excessive muscle mass.
How does 12REPS differ from asking ChatGPT for a workout?
ChatGPT generates generic programmes without knowing your situation, cannot track your progress, provides no video demonstrations, and has no mechanism for progressive overload. 12REPS provides trainer-designed programmes, comprehensive tracking, video demonstrations, and intelligent progression.
I already run six days per week. Where do I fit strength training?
The app helps you integrate strength efficiently. Many high mileage runners do two 30 to 35 minute sessions immediately after easy runs or on rest days. The programmes are designed to support running, not compete with it.
Should I strength train during taper periods?
The app adjusts for race preparation. During tapers, strength volume typically reduces to maintain adaptations without creating fatigue. You can modify your programme as race day approaches.
Can I use the app at home with minimal equipment?
Yes. Tell the app your available equipment and receive appropriate programmes. Even bodyweight only programmes provide substantial benefit for runners.
How long until I see results in my running?
Most runners notice improved form and fatigue resistance within 6 to 8 weeks. Running economy improvements typically appear by 8 to 12 weeks of consistent training.
References
- Blagrove, R.C. et al. (2018). Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance. Sports Medicine. https://pubmed.ncbi.nlm.nih.gov/28497283/
- Beattie, K. et al. (2017). The Effect of Strength Training on Performance Indicators in Distance Runners. Journal of Strength and Conditioning Research. https://pubmed.ncbi.nlm.nih.gov/27135468/
- Lauersen, J.B. et al. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis. British Journal of Sports Medicine. https://pubmed.ncbi.nlm.nih.gov/24100287/
- Yamamoto, L.M. et al. (2008). The effects of resistance training on endurance distance running performance among highly trained runners. Journal of Strength and Conditioning Research. https://pubmed.ncbi.nlm.nih.gov/18550975/
Related Articles on just12reps.com
Article | Description | Link |
3 Day Strength Training Split for Runners | Complete runner strength programme. | |
The Science of Progressive Overload | Understand the principle that drives all progress. | |
Complete Beginner’s Guide to Strength Training | Start your journey with proper fundamentals. | |
Your Intelligent Workout Planner | Full guide to 12REPS features. | |
Bodyweight Exercises for Strength Training at Home | Train effectively with no equipment. |
About the Author: Will Duru holds a BSc (Hons) in Sport and Exercise Science and is an award-winning personal trainer with over 10 years of experience. He has worked with runners from recreational joggers to competitive marathoners, helping them integrate strength training that improves performance and prevents injury. Will created the 12REPS app to make professional strength programming accessible to every runner.
