Strength & Conditioning for Runners
Welcome Run Strong Coaching
Why Strength and Conditioning is Crucial for Runners
As a Personal Trainer and Running Coach strength and conditioning coach, I’ve seen firsthand how transformative proper strength training can be for runners. Whether you’re training for a 5K or an ultra-marathon, incorporating structured strength and conditioning (S&C) into your routine can improve performance, reduce injury risk, and enhance overall resilience. In this guide, we’ll explore the principles of S&C for runners and outline a 5-week program you can use to get started.
At the bottom of this post you can download our free 5 week strength and conditioning program for runners. All my strength and conditioning programs come through Training Peaks – a premium training software that is easy to use and function
Why Strength and Conditioning is Crucial for Runners
1. Injury Prevention
Running is a repetitive motion, placing stress on joints, tendons, and muscles. Weaknesses or imbalances can lead to overuse injuries like shin splints, IT band syndrome, or Achilles tendinitis. Strength training helps correct these imbalances and builds tissue resilience.
2. Improved Running Economy
Strength training improves your running economy by increasing the efficiency of your stride. Stronger muscles produce more force with less effort, allowing you to run faster and farther.
3. Enhanced Power and Endurance
Building power in the glutes, hamstrings, and core can lead to stronger push-offs and a smoother stride. This translates directly to better endurance and speed.
The Principles of Strength and Conditioning for Runners
1. Specificity
Your strength program should focus on movements and muscles that directly contribute to running performance. Prioritize exercises targeting the lower body, core, and stabilizers.
2. Progressive Overload
Gradually increase the intensity of your workouts over time. This could mean adding weight, increasing reps, or progressing to more complex exercises.
3. Recovery
Strength training is only effective if paired with adequate recovery. Schedule sessions around your running to avoid overtraining.
Download the Run Strong Coaching The 5-Week Strength and Conditioning Program
This 5-week plan is designed to complement your running schedule. The workouts are brief (30-45 minutes), allowing you to integrate them seamlessly into your routine. The program focuses on building foundational strength, improving mobility, and enhancing muscular endurance. plan is designed to complement your running schedule.
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Weekly Structure
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2 strength sessions per week (e.g., Tuesday and Friday)
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1 mobility and stability session per week (e.g., Sunday)
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Maintain your regular running schedule but avoid hard runs on strength training days.
Equipment Needed
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Dumbbells or kettlebells
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Resistance bands
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Stability ball
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A bench or sturdy elevated surface