If you’re a runner, you probably love the feeling of freedom that comes from hitting the pavement or the trails. But if you’re solely relying on running to improve your performance or lose weight, you may be making things harder for yourself.
Many runners face these common struggles:
Injuries that keep coming back (shin splints, knee pain, IT band issues)
Struggles with endurance and speed despite logging countless miles
Frustration with weight loss—running burns calories, but it’s not enough to reshape your body
The Truth: Running Alone Won’t Get You There
The misconception that “more running equals better fitness” is a common trap. Here’s the reality:
Running alone won’t help you lose weight efficiently—your body adapts, and calorie burn decreases over time. Strength training, however, builds muscle, boosts metabolism, and helps your body burn fat more effectively,
Strength training makes you a better, faster, and more efficient runner by improving power, endurance, and stride efficiency.
It prevents injuries by strengthening muscles, stabilising joints, and correcting imbalances caused by repetitive movement.
Runners who add strength training to their routine see better results in less time, faster splits, stronger sprints, and fewer injuries.
The Solution: Strength Training for Runners
To improve your running performance, endurance, and injury resilience, you need targeted strength training that improves power, stability, and mobility.
Here are the 5 essential exercises every runner should be doing:
- Barbell Reverse Lunges 4 sets 12 reps ( 6 per leg)
- Why?
- Strengthens quads, glutes, and hamstrings—key muscles for powerful strides.
- Improves balance and single-leg strength, which translates to better running efficiency.
- How to do it:
- Hold a barbell on your upper back.
- Step one foot back into a deep lunge.
- Push through your front heel to return to standing.
- Repeat for 3 sets of 8 reps per leg.
- Bulgarian Split Squats 4 sets x 16 reps ( 8 per leg) Why?
- Improve single-leg stability, reducing the risk of knee pain and injuries.
- Increases lower-body strength and mobility, crucial for strong, fast strides.
- How to do it:
- Place one foot on a bench behind you, holding dumbbells at your sides.
- Lower into a lunge, keeping your front knee stable.
- Drive back up through your front heel.
- Perform 3 sets of 8-10 reps per leg.
- Pull-Ups (or Assisted Pull-Ups) 4 SETS X 12 REPS Why?
- Strengthens the upper body, which improves posture and reduces fatigue on long runs.
- increase arm drive, making your running stride more powerful.
- How to do it:
- Grab a pull-up bar with an overhand grip.
- Engage your lats and pull your chest towards the bar.
- Lower with control.
- Struggling? Use a resistance band for assistance or do inverted rows.
- Barbell Clean & Press – 4 sets x 12reps Why?
- Builds full-body strength, power, and explosiveness—key for sprinting and hill running.
- Engages the core and stabilising muscles, improving running posture.
- How to do it:
- Start with a barbell at shin level.
- Explosively lift it to your shoulders (clean), then press overhead.
- Lower it under control and repeat.
- Do 3 sets of 5 reps.
- Sled Push & Pull with TRX 4 sets x 30 -meter Why?
- Develops leg power and endurance without the joint impact of running.
- Strengthens the posterior chain (glutes, hamstrings, calves), reducing injury risk.
- How to do it:
- Load the sled and push it explosively for 10-20 metres.
- Attach a TRX, lean back, and pull it back towards you.
- Perform 3-4 rounds.
The Bottom Line: Strength Training = Stronger, Faster, Injury-Free Running
If you’re serious about running, strength training isn’t optional—it’s essential. It makes you faster, stronger, and more resilient while helping you stay leaner and injury-free.
Are you ready to take your running to the next level?
At 12reps, the app has the exercise library for running -specific strength programmes personalised by the equipment you have available. Download the app now
Reference
Blagrove, R.C., Howatson, G. & Hayes, P.R. Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Med 48, 1117–1149 (2018). https://doi.org/10.1007/s40279-017-0835-7
