Strength Training for Runners [Faster & Injury-Free]

If you’re like me, you’ve tried lifting “like a runner” and ended up with heavy legs, random soreness, and a lot of guessing. How often should I lift? Can I run after leg day? Am I supposed to buy a membership just to do calf raises and some squats?

Strength training has never come naturally to me. People tell me I have a “runner’s build,” which is a polite way of saying I look lost in a squat rack. 😅

Jokes aside, pairing running and lifting is hard — especially if you’re just getting started, pushing big mileage, or traveling and can’t stay consistent.

That’s why I teamed up with my cousin, Jim Cash (he’s the certified one and owns Built Training Facility in Columbus, Ohio), to build something runners like us will actually stick with.

He created a simple plan to keep us consistent and stronger—without wrecking tomorrow’s run. You’ll find the whole thing below, plus quick answers to the biggest questions.

And if you want something that goes beyond four weeks, check out The Travel Runner Resistance Plan.

Let’s dive in.

How Often Should Runners Lift?

Let’s get this quick question out of the way before we dive into the plan.

In most situations, runners should lift 2-3x per week. This is the optimal amount to build strength in your legs without over or undertraining them.

There are exceptions, however.

For example, if you’re in the thick of a training plan for a race and doing heavy mileage weeks, then cutting it down to 1x per week is a great idea to allow your legs proper recovery time. On the opposite end, if it’s the “offseason” for you or you’re running after a break, then upping it to 3x per week can help build strength as you lower your mileage for some rest.

And, of course, if you’re just starting to run, ease in gradually. Running is a lot of stress, so managing recovery with training is important.

All in all, test it out and see how your body responds. One time per week is better than nothing.

Strength Training for Runners: Why It Matters

Okay, if you’re one of those people who aren’t completely sold on how strength training can help you, this quick section is for you.

I’m one of the biggest proponents of the best way to get better at something is to do that thing. But, strength training has real benefits that even I can’t deny and incorporate into my routine, like:

• Uphill power. Squats/hinges build the push-off you need for climbs, so cadence stays snappy and posture doesn’t fold. (See my uphill guide).
• Downhill control. Step-ups, lateral work, and ham curls act like good brakes—fewer ankle rolls and less quad blow-up. (More in running downhill).
• Better economy & form. Rows/press/core keep your torso steady and arm drive clean, which saves energy late in runs.
• Durability. Strong hips/hamstrings/calves share the load, reducing those nagging “why does this hurt?” miles so you can train consistently.

How to Use this Plan (and Not Hate Your Legs)

The key to following this plan and staying consistent is to know a few rules before you start.

I would head into every plan I ever did blindly and with little guidance…which is why I’d always fail. So, keep these things in mind as you plan out your running/strength training weeks:

1. Keep hard with hard.
   Ideally plan your strengh days for days you have speed workouts. This way you keep your hard days hard, and your easy days easy.
2. Protect the long run.
   Try and avoid strength work around your long run. Long runs are extremely important, so try and maximize what you get from it.
3. Leave 1–2 reps in the tank.
   This isn’t an all out effort to get jacked like Mr. T. It’s most important to build strength that builds on your running and avoids injury.
4. Do 35–45 minutes, then out.
   No fluff. Squats/hinges/lunges/press/pull/core. Enough to build power and control without wrecking tomorrow.
5. Missed a day? Chill.
   Pick up where you left off next session. The point is to build consistency over a long period, not be 100% perfect on workouts.
6. Travel week? Shrink it, don’t skip it.
   Bands, a towel (for hamstring curls), a bench/step = plenty. I’ll list bodyweight swaps in the workouts.
7. Do it for four weeks, then move on. This plan is only meant to help you build for four weeks. After that, I recommend checking out The Travel Runner Resistance Plan if you want more.

Strength training for travel runners

Stay strong, wherever you run.

• ✓ 12 weeks of runner-specific strength
• ✓ Hotel & Airbnb-friendly sessions
• ✓ Build strength without losing run fitness

Get the plan now

No gym? See tier details on the plan page.

Sample Training Week Plan Layouts

25–35 miles per week (MPW)

• Mon: Speed workout → Lift A
• Tue: Easy run
• Wed: Rest
• Thu: Speed workout → Lift B
• Fri: Easy run
• Sat: Long run
• Sun: Rest

40–60 MPW

• Mon: Speed workout → Lift A
• Tue: Easy run
• Wed: Rest/Easy run
• Thu: Speed workout → Lift B
• Fri: Easy run
• Sat: Long run
• Sun: Rest

Race/taper weeks

• Drop to 1×/week, 2 sets per move.
• Skip lower-body lifting inside 4–5 days of race day.

The Workouts (Day A & B)

Just keep these simple and don’t overcomplicate them.

You’ll lift twice a week, about 35-45 minutes each time. Keep one or two good reps in the tank when you’re moving on. If you’re traveling, the bodyweight/band swaps help you target the same muscles without the equipment.

Note: Before you start, warmup for around five minutes with an easy jog, walk, dynamic stretches, or something similar.

Day A — Squat, Hinge, and Core

This day builds your biggest (and arguably most important) leg muscles: quads, glutes, and hamstrings.

Below you’ll see the whole day at a glance (screenshot this to use later if needed).

• Goblet squat — 3 sets of 6–8
  • Hold a dumbbell or kettlebell at your chest, sit between your hips, stand tall. No weights? Hug a backpack or slow the lowering to a 3-count.
• Romanian deadlift — 3 × 6–8
  • Soft knees, push your hips back until your hamstrings say hi, then stand. No weights? Do a single-leg hinge with your hands on a wall for balance.
• Step-ups — 2 × 8 per leg
  • Plant your whole foot on a knee-height bench or step, drive through the heel, control the way down. No bench? Use stairs or a sturdy curb.
• 1-arm overhead press — 3 × 8–10 per side.
  • Ribs down, squeeze your glutes, press straight up and finish by your ear. No weights? Try pike push-ups or a banded press.
• Pallof press — 3 × 10 per side (1–2s hold)
  • Stand tall, press the band or cable straight out, resist the twist. No band? Side plank, 30–45s per side.

Day B — Split Squat, Pull, and Hamstrings

This will help keep the ankles strong and your hips stable, and that’ll help you on longer miles (or uneven terrain if you’re a trail runner).

Same as above, screenshot this table if you need it to help you during the workout.

• Split squat — 3 × 6–8 per leg
  • Long spine, knee tracks over toes, slow 2–3s down, smooth up. New to this? Start with reverse lunges. Want more difficulty? Elevate the back foot.
• Hip thrust or kettlebell swing — 3 × 8–10
  • Thrust: squeeze at the top for a full second. No bench/bell? Feet-elevated glute bridges get you there.
• 1-arm row — 3 × 8–10 per side
  • Pull to your pocket, pause, control down. No weights? Load a backpack or use a band.
• Lateral lunge — 2 × 8 per side
  • Sit back into the hip, keep the other leg straight, stand tall. Tight hips? Hold a doorframe for balance.
• Hamstring curl (sliders/towel) — 3 × 8–12
  • Heels on sliders, lift hips, slide out slow and back in smooth. No sliders? Single-leg bridge with a 3-second lower.

Finish (optional, 2 rounds): dead bug 8–10/side or suitcase carry 30–40m/side. Rest ~45s between moves.

No-Gym Swaps (Hotel Room & Trailhead Edition)

No dumbbells? No problem. Grab a mini-band, a long band, a towel (for sliders), and a backpack. These swaps keep the pattern the same so you still get runner-useful strength.

Squat →

• Tempo bodyweight squat (3-sec down, 1-sec pause)
• Backpack front squat (hug it high on your chest)
• Sit-to-stand from a bench/bed, add a 1-sec pause

Hinge (RDL) →

• Single-leg hinge with fingertips on a wall for balance
• “Good morning” with a long band under feet and behind neck
• Backpack RDL (weight close, slow lowering)

Step-ups →

• Stair/curb/hill step-ups
• Reverse lunge if you’ve got no stable step

Overhead press →

• Pike push-ups (hips high, aim forehead toward floor)
• Long-band overhead press (band under feet)
• Wall handstand lean holds (15–25s)

Row →

• Backpack row (one hand on knee or bench for support)
• Banded row around a door hinge/pole (wrap low, pull to pocket)

Pallof press / anti-rotation →

• Long-band anchored in a door (press out, resist twist)
• Side plank (30–45s/side) if no band handy

Hip thrust / KB swing →

• Feet-elevated glute bridge (heels on bed/bench)
• Single-leg bridge with 1-sec pause at the top

Lateral lunge →

• Cossack squat to a box/doorframe for support
• Skater squats to a light touch on the bed

Hamstring curl →

• Towel/slider curls on a slick floor (slow out, slow in)
• Single-leg bridge eccentrics (3–4s lower) if no sliders

Calf raise →

• Single-leg calf raises off a stair (3-1-1 tempo: slow down, pause, up)

Strength Training for Runners On-The-Go (Carry-On Approved Kit)

You don’t need a full gym — just a few smart pieces that disappear in your bag and cover every swap above.

What to pack (3–5 items, max):

• Long resistance band (41″ loop). Your do-everything band: rows, presses, hinges, Pallof presses.
• Mini-band loop set. Hip activation, lateral work, and an easy way to make squats honest.
• Sliders (or a hand towel on tile/wood). Turns any floor into a hamstring curl machine.
• Optional: a packable jump rope for quick warm-ups or a mini finisher.

How to set up anywhere (1 minute):

• Anchor bands on the hinge side of a closed door (safer, less slip).
• No sliders? Socks on tile work in a pinch.
• Need “weight”? Load your backpack with shoes/water bottles and hug it for squats or rows.
• Hotel bench too wobbly? Use the bed frame for hip thrusts and calf raises.

If you’re driving, not flying: toss in a single 20–35 lb kettlebell or adjustable dumbbell. It upgrades swings, RDLs, and presses without adding too much.

Check Out More Training Posts

How Often Should Runners Strength Train? [A Quick Guide]

Running After A Break: How I Started Again and You Can, Too!

How To Run Uphill Faster: Making Molehills Out of Mountains