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Gym workouts

Strength workout for runners (gym)

Session A of the strength training plan for runners. Hops come first while you're fresh, then one heavy lift, single-leg work and calves. Heavy means sets of 4 to 6 you could do 2 or 3 more reps of: in pooled trials, loads of about 80% of your maximum or more improved running economy, and lighter loads did not beat running alone. Do it after an easy run, or later on the day of a hard run, and not the day before intervals or a long run.

45 minIntermediate13 movesA wall · A bench or box · A barbell · A step · Strength machine · A dumbbellQuads · Glutes · Hamstrings · Calves · Abs · Chest
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing hip CARs3 slow circles each leg
    Beginner · 3D demoHold a rack for balanceHarder: 90/90 hip lift-off
  2. Walking lunge6 steps each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoReverse lunges if your knees are sensitiveEasier: Split squatHarder: Split squat with dumbbells
  3. Hip-hinge practice8 reps
    Beginner · Glutes, Hamstrings, Back · 3D demoHarder: Dumbbell Romanian deadlift
  4. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat

Hops

Rest 60 to 90 s between sets

  1. Pogo hops3 sets of 10 to 15
    Intermediate · Calves, Quads, Shins · 3D demoWeeks 1 to 2: ankle bounces instead, 2 sets of 15. Short, quiet contacts; end the set when landings get loud. Skip hops with Achilles or heel pain, or a recent stress fractureEasier: Ankle bounces (mini pogo)Harder: Single-leg pogo hops
  2. Box jump3 sets of 4 or 5
    Intermediate · Quads, Glutes, Calves · 3D demoFrom week 7, once pogo hops feel easy. A low box you clear with room to spare, and step down every rep. Or alternate-leg bounding: 3 runs of 20 mEasier: Jump squatHarder: Depth jump

Heavy lift

Rest 2 to 3 min between sets

  1. Barbell back squat3 to 4 sets of 4 to 6
    Advanced · Quads, Glutes, Hamstrings · 3D demoDo 2 lighter sets first. Stop 2 to 3 reps short, never to failure: lift with intent and lower under control. Weeks 1 to 2: 2 sets of 8 to 10, light. Squat in a rack with the safety pins set. Easier: a goblet squat or the leg pressEasier: Bodyweight squatHarder: Overhead squat

Single leg and calves (2 rounds in weeks 1 to 2)

3 rounds · Rest 90 s after each pair

  1. Rear-foot-elevated split squat (Bulgarian split squat)6 to 8 each side
    Intermediate · Quads, Glutes, Hamstrings · 3D demoHeavy dumbbells; stop 2 to 3 reps short. Weeks 1 to 2: 8 to 10, lighter. Lower the rear foot if the back knee or front hip pinchesEasier: Reverse lungeHarder: Split squat jump
  2. Single-leg calf raise from a step8 to 12 each side
    Intermediate · Calves · 3D demoStraight knee, facing the step, with a dumbbell in the same-side hand and the other hand on a rail. Lower slowly; with a painful Achilles, don't drop the heel below the step until it has been checkedEasier: Slow calf raiseHarder: Single-leg pogo hops

Calves and trunk

Rest 60 s between sets

  1. Seated calf raise (machine)3 sets of 10 to 15
    Beginner · Calves · 3D demoBent knee, for the soleus. No machine: the seated bent-knee calf raise with a heavy dumbbell on your kneesHarder: Slow calf raise
  2. Side plank2 sets of 20 to 40 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoEasier: from the knees. Harder: a Copenhagen plank, 5 to 10 s each side. Keep breathingEasier: Knee side plankHarder: Side plank with leg lift

Upper body (optional, about 6 minutes)

2 rounds · Rest 60 s after each pair

  1. Push-up6 to 15 reps
    Intermediate · Chest, Triceps, Shoulders · 3D demoHands on a bench if floor push-ups are too hardEasier: Wall push-upHarder: Close-grip push-up (close triceps position)
  2. Supported single-arm dumbbell row8 to 12 each side
    Intermediate · Back, Biceps, Shoulders · 3D demoKeep your spine still rather than twisting to finish a repEasier: Incline ring rowHarder: Bent-over barbell row

Tips

  • Run first and lift later the same day if you can leave 3 or more hours; leave at least a day before your next hard run or long run.
  • In race season, keep the weights and do one session a week. Skip it in race week.
  • Sore Achilles, calf or heel: skip the hops and keep calf raises slow and pain-free.
  • Bone pain that is sharp in one spot, gets worse with each run and better with rest can be a stress fracture: stop running and get it checked.
  • When every set reaches the top of the range with 2 or 3 reps to spare, add the smallest weight step.
  • Breathe out on each effort. With heart disease or blood pressure that isn't controlled, check with your clinician before lifting heavy.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Guides that recommend it

Find more moves like these

More gym workouts

Barbell strength workout A

Barbell strength workout A: back squats and bench presses in sets of five, plus rows. Workout B (squat, overhead press, deadlift) is a separate session.

40 minBeginner6 movesA band, A barbell

Leg day workout (gym)

A gym leg day: back squats, leg press, leg curls, Bulgarian split squats, leg extensions and calf raises.

55 minIntermediate9 movesA wall, A barbell

Chest workout (gym)

A gym chest workout: bench press, incline dumbbell press, cable flyes, dips and a push-up finisher.

45 minIntermediate7 movesA band, A barbell

Questions people ask

How long does the strength workout for runners (gym) take?

About 45 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A bench or box, A barbell, A step, Strength machine, A dumbbell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 10 of its 13 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.