Training guide
Strength Training for Runners: The Complete Guide
Why lifting a couple of times a week helps you run stronger and stay more robust, which exercises matter most, and how to fit it around your running without wrecking your legs for key sessions.
The short answer
- Strength training helps runners run stronger and stay more robust by building the muscles, tendons and control that running alone does not. Two short sessions a week focused on the legs, hips and core is plenty for most runners, ideally on easier running days or after a run rather than before a hard session.
- Start light, focus on good form, and build gradually over weeks rather than chasing heavy weights straight away.
- Best exercises are simple compound moves: squats, lunges, single-leg deadlifts, calf raises, glute bridges and planks.
- With Edge, strength is built into one plan alongside your running, so you never have to guess how the two fit together.
2
Short strength sessions a week suit most runners
20-30
Minutes is enough for a focused runner-friendly session
1
Plan can cover running, strength, HIIT and mobility together
Should runners do strength training?
Strength training helps runners run stronger and stay more robust by building the muscles, tendons and control that running alone does not. Two short sessions a week focused on the legs, hips and core is plenty for most runners, ideally on easier running days or after a run rather than before a hard session.
Running is a wonderful way to build fitness, but it works your body in one repeated pattern. Every stride asks the same muscles to do a similar job over and over. Strength work fills in the gaps. It loads the hips, glutes, hamstrings, quads and calves in ways that running does not always reach, and it builds the tendons and control that keep your form together when you get tired late in a run.
A stronger runner tends to hold better posture, feel steadier on tired legs and cope more comfortably with hills, longer distances and faster efforts. Strength work will not turn you into a different runner overnight, and it is not a guarantee against every ache. What it does do, done sensibly over time, is give your body a broader base to run from. If you ever run with pain, or you are returning to exercise after a break or a health condition, it is worth checking in with a qualified professional before you start.
What are the best strength exercises for runners?
The most useful exercises for runners are simple, compound movements that train the legs, hips and core the way running actually demands. You do not need a full gym or a long list of machines. A handful of well chosen moves, done with good form, covers most of what a runner needs. Single-leg work is especially valuable, because running is a single-leg sport and training one side at a time builds the balance and control that carries straight over into your stride.
Start light. Begin with your own bodyweight or a light weight, get the movement feeling smooth and controlled, then add a little load or a few more reps as it gets easier. The table below is a beginner-friendly starting point rather than a fixed prescription, so adjust the numbers to suit how you feel.
| Exercise | Why it helps runners | Suggested sets and reps |
|---|---|---|
| Squats | Build overall leg strength in the quads, glutes and hips that powers every stride. | 2 to 3 sets of 8 to 12 |
| Lunges | Train one leg at a time, which mirrors running and improves balance and control. | 2 to 3 sets of 8 to 10 each leg |
| Single-leg deadlifts | Strengthen the hamstrings and hips while teaching steadiness on one leg. | 2 to 3 sets of 6 to 8 each leg |
| Calf raises | Load the calves and Achilles, which absorb and return force with every step. | 2 to 3 sets of 12 to 15 |
| Glute bridges | Wake up and strengthen the glutes, which drive you forward and support the hips. | 2 to 3 sets of 10 to 15 |
| Plank | Build core control that keeps your posture steady as your legs tire late in a run. | 2 to 3 holds of 20 to 40 seconds |
If any movement causes pain rather than the normal effort of working muscles, ease off and check your technique, and see a qualified professional if the pain persists.
How often should runners strength train?
For most runners, two short strength sessions a week is the sweet spot. It is enough to build and hold on to strength without adding so much fatigue that your running suffers. A focused session of 20 to 30 minutes, covering a few of the moves above, does the job. You do not need to spend an hour in the gym to feel the benefit.
If you are brand new to strength work, start with one session a week and let your body get used to it before adding a second. If you are training for a big goal and your running mileage is high, two sessions still works well because your running is already doing plenty of the hard work for your legs. The aim is to support your running, not to compete with it, so keep strength as the steady habit in the background and let your key runs stay the priority.
When should you lift, before or after running?
The simplest rule is to protect your important runs. Try to place strength work on easier running days, or do it after a run rather than before a hard session. If you lift heavy right before a key workout or a long run, your legs may feel flat and your quality run can suffer. Doing your run first, then strength afterwards, keeps the running fresh and lets the strength work sit on top.
If your schedule means strength and running land on the same day, that is fine for most people. Just aim to keep the hardest efforts of the two apart where you can, and give yourself an easier day around your longest or fastest runs. Leave a little space before a race or a big session so your legs feel ready. Listen to how your body responds and adjust, because the best plan is the one you can keep coming back to week after week.
Can one plan cover running and strength?
Yes, and it is usually easier than juggling two separate plans. When running and strength live in the same plan, the timing is handled for you. Your strength sessions land on the right days, your hard runs stay protected, and you never have to guess whether today is the day to lift or to run. That joined up approach, often called hybrid training, is exactly where a lot of runners get stuck when they try to piece it together alone.
This is where Edge fits in. Edge gives you an AI-built, coach-checked training plan ready within a day, with one plan covering running, strength, HIIT and mobility so your strength work is built around your running rather than bolted on afterwards. You can message a real coach anytime, and Flexi Swap lets you move sessions when life gets in the way, so the plan flexes around your week. Edge tracks your progress, streaks and habits, and syncs with Apple Watch, Garmin and Coros. There is a free 7-day trial, then it is from £19.99/month. Join more than 18,000+ members already training with Edge.
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Frequently asked questions
Should runners do strength training?
Strength training helps runners run stronger and stay more robust by building the muscles, tendons and control that running alone does not. Two short sessions a week focused on the legs, hips and core is plenty for most runners, ideally on easier running days or after a run rather than before a hard session.
What are the best strength exercises for runners?
Simple compound moves work best: squats, lunges, single-leg deadlifts, calf raises, glute bridges and planks. They train the legs, hips and core the way running demands, and single-leg work is especially useful because running is a single-leg sport. Start light, focus on good form, and build gradually.
How often should runners strength train?
Two short sessions a week suits most runners, each around 20 to 30 minutes. That is enough to build and keep strength without adding so much fatigue that your running suffers. If you are new to it, start with one session a week and add a second once your body has adjusted.
When should you lift, before or after running?
Protect your important runs by placing strength work on easier days or doing it after a run rather than before a hard session. Lifting heavy just before a key workout can leave your legs feeling flat. Keep the hardest efforts apart where you can and leave a little space before a race.
Can one plan cover running and strength?
Yes, and it is usually easier than running two separate plans. When both live in one plan the timing is handled for you, so strength lands on the right days and hard runs stay protected. Edge builds running, strength, HIIT and mobility into a single plan so your strength work supports your running.
