Weight training for runners Exercises to become better runner


Advanced 7-Minute Strength Workout for Runners

Video taken from the channel: Mark Kennedy


Starter Strength Training For Women Runners

Video taken from the channel: The Run Experience


12 Minute Strength Workout for Runners (INJURY PREVENTION)

Video taken from the channel: James Dunne


7-Minute Strength Workout for Runners

Video taken from the channel: Mark Kennedy


Weight Training for Runners

Video taken from the channel: P. D. Hinduja Hospital


10 Best Exercises to Become a Better Runner

Video taken from the channel: adidas Runtastic


Runners Strength Workout Quick and Easy For Runners and Injury Prevention

Video taken from the channel: Ben Parkes

You can perform 3 to 5 reps. You can modify this exercise to include side planks that target the obliques, single leg planks, mountain climber planks and supine planks. More: Why is strength training so important for runners & endurance athletes?

Another helpful core exercise for runners is windshield wipers. In order to perform this exercise lie on your back with your upper legs perpendicular to the floor with your. To become a faster, more efficient runner, Holder recommends strength training that emphasizes plyometric moves, core control, and eccentric movements, which focus on the lowering. That said, strength training for runners is different than it is for your standard gym rat. Instead of pushing weight away from the body with bicep.

Strength training is a crucial aspect of a runner’s program. Whether you have Olympic goals or are working towards you first 5K, a strength program has a. Use this full-body workout devised by PT Laura Fountain to improve your running and decrease your injury risk. Strength training can have huge benefits. But, the stronger your core is, the better equipped the muscles are to keep your spine stable and your runs injury free and fun.

Strength training for runners: 6 best exercises for a strong back and abs Repeat each exercise 8–12 times and perform 3 rounds. Rest 90 seconds between rounds. Doing glute specific exercises such as the single-leg deadlift can build the glute muscles so they can be used when running. “Donkey kicks and the single-leg pelvic bridge are other good exercises to tire the glute muscles out.”. RELATED: 3 Myths About Strength Training For Runners. In fact, increasing total body muscular strength should be a part of every runner’s cross-training fitness plan.

Backing your road miles with off-road strengthening exercises will not only assist in injury prevention, but also turn you into a stronger, and more efficient runner. And that’s a good thing if. The Benefits Of Strength Training For Runners In reference to endurance runners, a 2014 systematic review from The Journal of Sports Medicine states that a “general maximal-strength oriented program may initially be the most appropriate and efficient method for improving maximal force, power and reactive-strength capabilities.”. Stand with feet about hip-width apart.

Hinge at the hips and squat down to jump up onto the box, taking care to land as softly as you can, with control, and both feet on the box. Step back.

List of related literature:

All runners can improve their form and running experience by incorporating into their training regime some or all of the Strength Exercises in Chapter 3.

“Science of Running: Analyse your Technique, Prevent Injury, Revolutionize your Training” by Chris Napier
from Science of Running: Analyse your Technique, Prevent Injury, Revolutionize your Training
by Chris Napier
DK Publishing, 2020

Galloway’s training programs for faster runners include some high-intensity training sessions.

“Lore of Running” by Timothy Noakes
from Lore of Running
by Timothy Noakes
Human Kinetics, 2003

Finally, we’ve also introduced more structured supplemental training, including flexibility and strength, and shown you how these can enhance your run training.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

One form of cross-training that all runners should do consistently is core-strength training.

“Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach” by Brad Hudson, Matt Fitzgerald
from Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach
by Brad Hudson, Matt Fitzgerald
Crown, 2008

A mix of modified specificity training, hill running, traditional interval training on grass, varied fartlek runs, and medium-easy distance workouts can adequately prepare the athlete for the track and field season.

“Coaching Track & Field Successfully” by Mark Guthrie
from Coaching Track & Field Successfully
by Mark Guthrie
Human Kinetics, 2003

Strength training in endurance runners.

“Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications” by Moritz Schumann, Bent R. Rønnestad
from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications
by Moritz Schumann, Bent R. Rønnestad
Springer International Publishing, 2018

Runners look to the elites for advice on how to improve their own form.

“Running Rewired: Reinvent Your Run for Stability, Strength, and Speed” by Jay Dicharry
from Running Rewired: Reinvent Your Run for Stability, Strength, and Speed
by Jay Dicharry
VeloPress, 2018

Training for Distance Running Training should prepare athletes physiologically by offering progressively more challenging stimuli to train the energy systems, heart, lungs, and muscles.

“Coaching Youth Track and Field” by American Sport Education Program, USA Track & Field, Hershey Company
from Coaching Youth Track and Field
by American Sport Education Program, USA Track & Field, Hershey Company
Human Kinetics, 2008

What type of strength training do distance runners need?

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Aerobic endurance is probably the most common training runners do.

“Run with Power: The Complete Guide to Power Meters for Running” by Jim Vance
from Run with Power: The Complete Guide to Power Meters for Running
by Jim Vance
VeloPress, 2016

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I disliked this video. There aren’t any audio cues telling you when to rest and when to exercise, so you have keep looking at the screen; and, there is no differentiation between left and right sides for the plank and leg raises.

  • On Day 1of starting this workout, do you recommend doing 3 sets of each exercise? Or starting with 1 set and building your way up to 3?

  • Hi Ben, really good video. Going to try and do these exercises a bit more to try and improve technique and strength. Keep the advice coming

  • I am 73 years old and have been running for 40 years. I already do all these exercises but not regularly enough so it’s lovely to do them with you for company. You have motivated me. Thank you.

  • Open up YouTube and an old school Ben P video pops up that I haven’t seen, look how far you’ve come and so quickly too, and a lot better in front of the camera cuz you did make me chuckle here….sorry ������ let me show you in more detail….. loved it �� long time fan loving your work bud ps, Sarah makes watching your channel more worthwhile now especially when she’s taking the mick outta you like last night “are you asking me” ������������

  • I incorporate this strength workout after LSD session. Really help me in battling knee pain and after few months, I can say I’m fully recovered. Thanks, Ben

  • Hi Ben question I’ve always wondered. On days you’re not running, obviously it’s massive to incorporate stuff like this into your training.. but would you stretch/roll before or after the strengthening? I’ve never been sure which way round to do it. Love the vids!

  • Thank you so much for the tips and workout! I have no much time for gym and I was feeling myself weak while running more than 15 kilometers, and since I started to do these workout, I have been feeling better on my running. Hugs from Brazil and I’m sorry for my bad English!

  • A couple times per week:

    1:15 | Reverse Lounge: 10-15x each side, 3sets

    2:27 | Squat: 10-15x, 3sets

    4:00 | Single calf raise: 10-20+ x, 3sets

    5:25 | Hip Bridge: 10-20+ x, 3sets

    6:40 | Plank: 30s-4min, 3sets

    7:45 | Crunsh: 5-20x,?sets

  • Hi Ben. Thanks for the videos and tips. I have just come back from a 8 week calf tear injury and have been incorporating your warm ups, strength exercises and cooldowns. I have never really taken any of that into consideration until now.
    Thanks brother!

  • Ur sessions are always awesome. Todays workouts are something different than regular workouts. I like that. Right now it’s dinner time in India otherwise I would have done this with you.

  • This is great. I’ve just purchased your Marathon training plan so i’ll be certain to use this as the basis to my Strength Training days. Plan looks awesome as well! Can’t wait to get started

  • Great tips, liking it Ben, defo need to get some of these on my channel too! Let me know if you’re keen to collab! Best wishes, Claire

  • Great video Ben. I always thought you had to use weights for strength training and had to be in the gym, hence why I found it difficult to fit in around running.

  • whenever i run….or do these excercise….after this i alwayz feel.pain in my left legs calf musale…. pleasee guide me..

    . alwayz feel pain only in left leg calf muscle

  • I started out just sitting on my couch going through exercises to do later but a little way through I just had to get up and do this now��

  • Was loving this until the sit through I have short arms so my butt literally doesn’t fit between my hands ������ But at least I’ve found a use for my encyclopaedia Britannica…

  • Thanks a lot for this video, I really needed something like this. My training plan says that I should do some body-weight exercises and leg exercises as cross training tomorrow, but I just didn’t know where to start. This is gonna help me a lot!

  • Great exercises. Love the fact you’ve combined core, back and triceps as well as legs. lf l run 4 5 times a week. How often would you recommend l do these strength exercises a week?

  • I didn’t disagree with even one of these excersizes… and that is rare. I also recommend the 8 min ab workout. I used to play 5-a-side football for few years and ab was always good

  • Thanks! Was looking for a good XT workout to help prepare for my first half marathon, I’ve had hip issues off and on since I started running and often feel unbalanced on my runs. This workout was perfect because it was mostly do able for me in terms of strength but the balance was hard and I had to take it slow to make sure I was doing it correctly, which I loved. I can’t wait to keep doing them and hopefully start seeing the balance get better. Thank you!

  • Nice exercises, but that’s too easy even for doing every day after runs. I prefer to do some general strength exercises twice a week, but minimum 30 min and I’m used to keep the holds for 2 minutes and do it at least twice each. Maybe it just depends on the targets. 😉

  • Nice tips in all of your video, i hope i can do it in right way, to increasing my runs ability.
    Sorry for my english, i’m in practice. ��

  • Finally i found this amazing video that i can actually do at home a couple of times a week. So many other videos require equipment or only have three exercises in them. Also love how you explain everything!

  • Hi i’m training for a half marathon. Friday’s are our cross training days found your workout video for this week and love it and thanks for doing it with me. Bambi Ivey

  • Hi! Thank you for the great workout. Like I said in a previous video that my balance with lunges weren’t great an you suggested to stand on one leg while brushing my teeth to help. Great tip btw.
    I’ve always been a runner, about four years now but I had a long period where I stopped running. I just couldn’t get my foot out the door to even jog for 15minutes but I just recently started back. Usually it takes me about two weeks to get back to a good pase with no knee or ankle pain but I’m going into a month of consistent running and I find that my start up was better than my current. I had no pain at all in the beginning an I was able to run for a good distance without feeling tired but now, close to a month I have a ton of pain and my body just feel heavy lik if there’s 20lv weights attached.. is it that I need a break for my body to recover?
    Thanks in advance ��

  • Really loved this workout, Lunden! I have problems with my knee while running too, so I‘m definitely gonna do this one more often �� especially since I‘m training for Spartan Race season ����

  • Loved it! I started running two weeks ago and I definetely need some strenght workouts! Will these kind of exercises help me run faster? Also, I think it’s great you have an alternative for beginners! Thank you!

  • That’s pretty good. I really have trouble including strength and stability training into my schedule. And this is perfect, it’s challenging and doesn’t take up too much time. I’m gonna try to do this a couple of times a week and see how much it’l help me.

  • coming back from a recent 21k and would like to thank you guys for this. it has changed my game entirely comparing to the last race. form was spot on till the very last km. my legs gave in by the 19 mark but that was me not having enough time to train foe the longer distance. veey happily subscribed!

  • I started running about 2 weeks ago and am already totally addicted, but worried about the lack of strength training. This is really helpful, thank you! Have subscribed:)

  • this is an awesome video. love the way it goes straight in. do you have any videos for quad strengthening. I want to ensure I prevent runners knee. or will this do it? thanks

  • Im new to running so I had a doubt regarding whether this is a workout to be done on the rest days or should it be done as a warm up before running?

  • I recently began running and have been plagued with mild injuries. I have learned that these all have been caused by weak glutes and tight hip muscles in general. I am currently implementing things I have learned from your channel and was wondering if I should stop running completely until I strengthen these muscles? I currently follow the “run 60 sec/walk90 sec” intervals for a total of 20 minutes since I am a beginner. Sadly, I get mildly injured from just that. I dont want to stop running because I enjoy it so much but having to recover for a week at a time is obviously not helping my running consistency. Or should I do the same running format but only for 10 minutes instead of the 20 while continuing the strength training? Thanks in advance for the help.

  • I really appreciate this video (and I realize it’s several years old), but I have some questions. My doctor told me to avoid lunges and squats due to some knee problems. Do you have any other recommendations instead of these exercises?

  • Just completed your workout, following a quick recovery jog and some I door biking. Thank you, Mark, it was just what I needed. Will be using this regularly.:)

  • would be nice if the music changed (or recycled) to signal the rest periods as depending on the position, its can be tough to maintain and watch at the same time

  • Great job! I really enjoy videos where the instructor actually works out with her viewers, and not just tells them what exercises to do. This is much more motivational! Thanks for taking the time to work out with us!:-)

  • I’d definitely recommend a little warm up, and some stretches before you start doing this. Very easy to pull something if you go straight into squats and lunges.

  • thanks for this video, i’d love more! as a high school cross country runner this is a great exercise i could show my team to help us all get better! it would be awesome if you could make more of these, especially one more geared toward a day where you can’t get out and run. thank you so much!

  • This is super but it would be better if the music changed when the break is due.  I can’t see the screen once I’ve changed side for some of the exercises.

  • I hope it is ok for you, if I link these videos of yours that has helped me to run without pain, under my recent video, though I am not a fittness princess, more like a bear.
    I have three weeks to go to learn to run, so…

  • It’s 5/26/20 day too long of this pandemic, 6:35am. I just started walking in the local school track with my aunt. Your workout came up. I will be doing this workout on the days I’m not walking. Thank you.

  • WATCH NEXT The Only 3 Exercises YOU NEED to Run Stronger & Prevent Running Injuries: https://www.youtube.com/watch?v=wH1qSqXAm_Y&list=PLrbwxlLsQTFOhc58jxAthgrPPHzXqCRBn

  • Great video! As a road marathoner for the past 5 years, I’m always looking for new tips on motivation, getting stronger and preventing dreaded injuries. This post is very inspirational. As a fellow YouTuber, I love sharing my experiences and knowledge as well. I just posted an interview with Physiotherapist, Brodie Sharpe all about pain and injury. I know how much goes into these videos! Keep posting I just subscribed!

  • I suggest to do the side plank with feet not stacked, but upper foot in front of lower foot.
    Overall, great workout. Will certainly integrate this one.

  • XCELLENT, Dune.. After countless injuries, I did strengthening for running, including these exercises presented in the video and my performance improved significantly, and even made it possible to do interval training. Thank you very much for sharing your knowledge.

  • I never realized I needed to to do strength exercises to prevent injuries and improve on my runs until I started watching your videos a few months ago. I suffered from runner’s knee for a few weeks after I returned to running this February (previous injury) and I was only running 2-3 miles with a 8:30 8:40 pace!…..4 months later I am running 6 miles/ 7:30 7:50 pace and have been injury free for the past few month. Thank you James! Cheers from California!

  • Love to strength train to help my running. Do you have any suggestions on how to incorporate a lifting regimen into a running plan? I enjoy lifting weights too but sometimes find it hard to do both effectively, I find one or the other usually suffers

  • Just did the full without with 3 sets each. Took me 30 minutes. Maybe the 10 is one set of each. Thanks for the tips. Been running for years, but have never taken the time to do strength training. Hopefully this will keep the nagging injuries at bay

  • I always feel strength training tiring if I do it for more than 30 minutes here in local group. I generally run 45-60 mins 3 times a week.. What would you advise to me so that I get hooked to strength training

  • Really like this, but it could use some audio cues and perhaps a visual reminder of what the upcoming exercise would be. Tough to look at the screen while doing all exercises.

  • Very good! I don’t understand why you say that it is specifically for women as what you said really applies to all runner. I laughed so much when you said that many women are afraid to bulk up by doing strength training. Not being a women I cannot say how inappropriate this way of thinking is. Have a pleasant day. I surely hope that many women include some strength training in their running routine as so many get injured when they start running and that is so unfortunate.

  • Only running is a poor way to fight the effects of aging. I know many imbalanced women who only run and after years of running now claim their chronic bad back prohibits them from doing strength training exercises. These woman have big rear ends and hamstrings but their back and shoulders are tiny. They don’t look healthy yet they keep running. You need to tell women the truth about drug use in professional bodybuilding. Women will not turn into big muscular freaks from strength training. And I’m sad you don’t mention back, cause your back is a huge muscle group. Nobody should neglect their back.

  • Thank you. Do you think you should do these workouts on the days yourun or you should do them on the off days? I’ve read conflicting information.

  • I think the same about push ups, maybe it’s a mental trick for those like me that are not very good enough with them hehehe
    Great exercises!!

  • I second that, great video and demonstration on the push up. Probably one of the best I have seen. Question, I have been told to go shallow on squats on order to focus more on the glutes and going lower focuses more on the quads, thoughts? Any videos on strengthen the ankles and feet?
    Much appreciated ��

  • great video!! i have a weak back that’s prone to injury. how can i run without injuring my back? or better yet, is there a way to run (or workouts for runners) that helps to strengthen my lower back muscles and stabilize my SI joint?

    also, i live in a very cold and windy climate. how can i (a beginner) practice running with these kinds of weather conditions?

  • I love the beginner version and the advanced version. I have incorporated these routines into my training and these videos have had a great deal of impact on my health & fitness. Thank you so much for making these videos.

  • When you did the first one I was imagining that a cat was going to come running to your hand as you went down and then you would smack it out of the way.

  • No equipment needed? I’m down 100s of Euro. Had to buy a laptop and subscribe to an Internet Provider just to watch the video!!! A farce I say!

  • This isn’t strength training as it is only body weight. More movement and circuit stuff in essence better off just going for a run.

  • thanks! Really appreciated this. Came here from the beginner’s version, and I am pleasantly surprised to see this. I’m going to incorporate this into my training. My short-term goal is to follow your push up pace!