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Strength training is still often underestimated. However, targeted strength training is not only beneficial for all types of runners but is actually a fundamental requirement for practicing your favorite sport in a healthy way over the long term.

When it comes to strength training for running, the goal is twofold. First, to strengthen the structures heavily used during running—such as the feet, legs, hamstrings, and core—so they can better withstand stress. And second, to build up often neglected areas like the posterior leg and core muscles, back, arms, and shoulders. Overall body strengthening stabilizes the entire musculoskeletal system and enables economical, pain-free running. There are many different ways to structure a strength training routine.

How Many Repetitions?

A strength training session typically consists of several exercises performed in sets. Depending on the weight used, the number of repetitions can range from 1 to over 100.

• 1–5 repetitions with heavy weights: This is called maximum strength training.
• 6–12 repetitions: Known as hypertrophy training, it’s optimal for muscle volume growth.
• 12–20+ repetitions: This is strength endurance training, which builds the ability to sustain force over time.
• 50+ repetitions with very light resistance: This isn’t typically considered strength training but rather intermuscular coordination training.

Circuit Training

A popular and foundational form of strength training is circuit training, where several exercises are performed in succession for 30–40 seconds each, followed by a short pause or 20–30 seconds of light activity (e.g., jogging). Depending on your fitness level, you can complete several rounds.

Typical full-body exercises include push-ups, squats, lunges, crunches, planks, pull-ups, and other compound movements. Strength endurance in circuit format is often referred to as athletic training or core stability training, and it should be a regular part of any athlete’s routine.

Targeted Strength Training (Hypertrophy Training)

To build strength more specifically, you need heavier weights, which limits the number of reps. The ideal environment for this is a gym. A solid program might include 2–3 sets of about 5–6 exercises with 6–12 reps each.

If you can easily perform 12 reps, the weight is too light.

If you fail before 4 reps, the weight is too heavy.

This type of training is particularly useful during pre-season preparation for a long running season. Hypertrophy training leads to moderate muscle growth, increases strength, protects joints and the spine, and improves posture.

Maximum Strength Training

This involves very high weights and 1–5 repetitions. The goal is to increase the maximum short-term force capacity of a muscle or muscle group. In endurance sports, max strength training may be appropriate during specific training phases, especially in disciplines that require explosive power bursts, such as sprinting, throwing, mountain bike racing (bursts), or sprint cross-country skiing.

It requires excellent technique and experience, especially with free weights and dynamic movements. For most runners focused on continuous endurance performance, such as races, this type of training is unnecessary. A combination of general fitness, strength endurance, and hypertrophy training is usually sufficient.

Plyometric Strength Training

Plyometric training involves stretching (eccentric) the muscles and then shortening them (concentric), which is exactly what happens during running. That's why explosive jumps, quick direction changes, and dynamic step sequences are beneficial for runners at any level.

This type of training improves explosive strength, speed, coordination, reaction time, endurance, and mobility. It might sound complicated, but it’s really simple. Common plyometric exercises include jumping rope, vertical jumps, depth jumps, hurdle jumps, multiple jumps, or box jumps. Even simple rope skipping can be incredibly beneficial for runners, especially for foot strength.

Important: Explosive movements should be introduced gradually to avoid overuse injuries.

When and How Often Should You Do Strength Training?

Before starting strength training, clarify your goals: Do you want to gain muscle, lose weight, run faster, or complete an ultramarathon injury-free? A sprinter's strength training plan looks very different from that of a marathoner.

The key is to balance strength and running loads and choose exercises of appropriate difficulty. If you run 3–5 times per week, you should do 1–2 sessions of 20–30 minutes of stability training or one full strength workout. If you run more frequently, try to include 1–2 targeted strength sessions without skipping your core/stability workout.

Strength training should not impair the quality of your high-intensity running workouts (like intervals or tempo runs). Therefore, demanding strength sessions like plyometric or max strength training should be timed separately from running sessions.

Conclusion

Strength training is beneficial for all runners, regardless of skill level. In fact, over the long term, it’s almost essential for healthy, sustainable running. Even if it’s not always enjoyable.

It can be the key to becoming faster, running more efficiently, and preventing injuries. What’s crucial is adapting the training to your individual fitness level and goals, whether you’re aiming for a 5K PR, a trail race, or a marathon.

Beginners should seek support from an athletic trainer, fitness coach, or physiotherapist.

The biggest mistake you can make with strength training is not doing it at all!