Strength Training for Runners: What I Should Have Done

I skipped strength training and got knee pain. Learn from my mistake: here is the basic guide, and you do not need a gym.

By Alex · 9 min read

During my 24-week training block, I had knee pain that kept coming back. It probably came from skipping strength training.

Do not be like me. Strength training makes you faster and keeps you healthy. Here is how to do it without spending hours in the gym.

Why Runners Need Strength Training

Research shows again and again that strength training:

1. Improves running economy by 2-8%
2. Lowers injury risk by up to 50%
3. Increases power for hills and sprints
4. Protects muscle mass when you run high mileage

Even so, most runners skip it. I did. I paid for it with knee pain that stayed with me for weeks.

How Much Is Enough?

Good news: you do not need much.

• 2 sessions per week (20-30 minutes each)
• Focus on the main movements (not small isolation exercises)
• Add a little difficulty over time (more weight or more reps)

That is enough to get clear benefits.

The Essential Exercises

Lower Body (The Foundation)

1. Single-Leg Squats (Pistol Progression)

Running happens on one leg at a time. Train that way.

Progression:

1. Box step-downs
2. Single-leg squats with support
3. Full pistol squats

Sets/Reps: 3 x 8-10 each leg

2. Romanian Deadlifts (RDLs)

These strengthen your hamstrings and glutes, the muscles that produce your power.

Form cues:

• Keep a soft bend in the knees
• Push your hips backwards
• Feel the stretch in your hamstrings
• Squeeze your glutes at the top

Sets/Reps: 3 x 10-12

3. Calf Raises

Your calves absorb 6-8 times your body weight with every stride.

Variations:

• Straight leg (works the gastrocnemius)
• Bent knee (works the soleus)
• One leg at a time to make it harder

Sets/Reps: 3 x 15-20

4. Glute Bridges / Hip Thrusts

Weak glutes mean inefficient running, and inefficient running means injuries — like my knee.

Progression:

1. Two-leg glute bridge
2. Single-leg glute bridge
3. Hip thrust with weight

Sets/Reps: 3 x 12-15

Core (Stability and Power Transfer)

5. Plank Variations

A stable core stops you from wasting energy.

Progression:

1. Standard plank (30-60 sec)
2. Side plank (30-45 sec each side)
3. Plank with a leg lift
4. Dead bugs

6. Bird Dogs

For coordination and for resisting twisting.

Sets/Reps: 3 x 10 each side

Upper Body (Often Forgotten)

7. Push-Ups

Your arm swing matters, especially late in a race.

Sets/Reps: 3 x 10-15

8. Rows (Any Variation)

They support your posture on long runs.

Sets/Reps: 3 x 10-12

Sample Weekly Routine

Session A (20-25 min)

Session B (20-25 min)

When to Strength Train

Best times:

• After easy runs (not before hard workouts)
• On rest days, if you have the energy
• In the morning, if you run in the evening

Avoid:

• Before long runs or speed sessions
• When you are very tired
• Less than 6 hours before an important run

Common Mistakes

1. Skipping It Completely

That was me. Do not do it.

2. Too Much, Too Soon

If the soreness affects your running, you have missed the point. Start light.

3. Bad Timing

Heavy lifting before an important run ruins the run.

4. Ignoring Single-Leg Work

Running is a single-leg activity. Your training should be too.

Equipment You Need

The basics:

• Your own body weight
• A step or a box

Nice to have:

• Resistance bands
• Dumbbells (7-15 kg)
• A foam roller

Not necessary:

• A gym membership
• Expensive machines
• Heavy barbells (for most runners)

The Bottom Line

Strength training gives runners the biggest return for the smallest effort, and most of us still skip it. Two 20-minute sessions a week will:

• Make you faster
• Keep you healthy
• Let you run for more years

I learned this the hard way. My knee reminded me on every run for weeks. Start with bodyweight exercises, add difficulty slowly, and stay consistent.

Now get your training paces right with our Pace Calculator and combine smart running with smart strength work. Your future self will thank you.

Other TrainPace tools

For AI agents

Every page on this site has a Markdown mirror at the same path with a .md suffix (for example /calculator.md), and honors an Accept: text/markdown request header on the HTML URL. The calculations here are also available as callable tools through a free public MCP server — no account or API key.