Athlete Durability

STRENGTH TRAINING

Strength training can complement your running by improving strength, running economy and your ability to tolerate training load. Done well, it doesn't need to leave you exhausted or interfere with your key running sessions.

THE SCIENCE OF STRENGTH

WHY STRENGTH TRAINING HELPS RUNNERS

Running exposes your body to substantial repeated forces. Progressive strength training can increase the capacity of muscles and connective tissues to tolerate load while also improving force production.

Heavy resistance training can improve neuromuscular qualities such as force production and may improve running economy and endurance performance when combined appropriately with running.

RUNNING ECONOMYImproved Efficiency

Heavy strength training has been shown to improve running economy in trained distance runners.

2× / WKSimple & Effective

A practical frequency for runners wanting to add strength without dominating their running week.

— EXERCISE DIRECTORY

6 USEFUL LIFTS FOR RUNNERS

These movements cover key lower-body and trunk strength patterns useful for runners.

01

Bulgarian Split Squats

Target: Quads, Glute Max, Hip Stabilizers
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Place one foot behind you on a bench, step forward with the other, and lower your hips. Work up to heavy loads to build unilateral strength.

Key Cue: Keep your front knee aligned over your mid-foot, torso slightly hinged forward to load the glutes.
02

Romanian Deadlifts (RDLs)

Target: Hamstrings, Glutes, Lower Back
▼

Soft bend in knees, hinge at the hips, keeping your back flat as you lower weights down your shins. Builds hamstring and hip-extension strength.

Key Cue: Focus on pushing your hips back as far as possible rather than bending forward. Feel the stretch in your hamstrings.
03

Weighted Calf Raises

Target: Gastrocnemius, Soleus, Achilles Tendon
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Straight- and bent-knee variations train the gastrocnemius and soleus through different knee positions and build calf strength important for running.

Key Cue: Hold a dumbbell or kettlebell on the working side, pause for 1 second at top and bottom.
04

Single-Leg Step-Ups

Target: Gluteus Medius, Quads, Ankles
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Step onto a box, drive through your heel to stand tall, bringing your opposite knee up to a 90-degree angle. Builds unilateral leg strength and challenges hip and pelvic control.

Key Cue: Control the descent! Lower your foot back to the floor smoothly under control.
05

Tibialis Raises

Target: Tibialis Anterior, Shin Muscle Strength
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Lean back against a wall, pull your toes up towards your shins. Strengthens the muscles on the front of the lower leg and complements calf-focused work.

Key Cue: Control each rep until you feel a deep burn along the shins.
06

Core Planks & Side Planks

Target: Transverse Abdominis, Gluteus Medius, Anti-Rotation
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Front planks and side planks with leg lifts train isometric core strength. Trunk and lateral hip strength can help you maintain control and posture as fatigue increases.

Key Cue: Squeeze your glutes and brace your abdomen. Quality of hold is more important than total time.
— STRENGTH ROUTINE

RECOMMENDED STRENGTH PROGRAMS

Choose what fits your running. One strength session per week is a great starting point and provides a useful stimulus. Two sessions allow you to spread the work across the week with less per-session volume.

💡 NEW TO STRENGTH? START WITH ONE

You don't need two gym sessions immediately. Start with one session per week for a few weeks, learn the movements and see how your running responds. Add a second session once you're recovering comfortably.

📅 WHEN SHOULD I DO IT?

Fit the session where it interferes least with your key running. For many OSAAT runners, strength training after Tuesday intervals or later that day can work well, keeping the following day easy. If you're new to lifting, start conservatively and see how your legs respond.

Full Body

Condensed Runner Session

A time-efficient 1-day routine covering key lower-body patterns, calf strength, and core stability.

1. Bulgarian Split Squats
3 sets × 5–8 reps per side (leaving 2–3 reps in reserve)
2. Romanian Deadlifts (RDLs)
3 sets × 5–8 reps (leaving 2–3 reps in reserve)
3. Weighted Calf Raises — Straight or Bent Knee
3 sets × 6–10 reps per side (Alternate variation between sessions, or do 2 sets of each if time allows)
4. Tibialis Raises
2–3 sets × 8–12 reps
5. Side Plank
2–3 sets × 30–45 second hold per side

📅 WHEN SHOULD I DO IT?

Spread the two sessions across the week with enough recovery between them. Pairing strength with harder running days can help keep easy days easy, but there's no single schedule that works for everyone.

Day 1

Unilateral Strength & Lower Leg

Focuses on single-leg push power, straight-knee calf strength, and shin muscle endurance.

1. Heavy Bulgarian Split Squats
3 sets × 5–8 reps per side (leaving 2–3 reps in reserve)
2. Straight-Knee Calf Raises (Weighted)
3 sets × 6–8 reps per side (1s pause at top/bottom)
3. Tibialis Raises
3 sets × 8–12 reps
4. Front Plank Holds
3 sets × 30–45 second hold
Day 2

Posterior Chain & Stability

Focuses on hip extension, hamstrings, bent-knee soleus strength, and lateral hip stability.

1. Heavy Romanian Deadlifts (RDLs)
3 sets × 5–8 reps (leaving 2–3 reps in reserve)
2. Bent-Knee Calf Raises (Weighted)
3 sets × 6–8 reps per side
3. Single-Leg Step-Ups
3 sets × 5–8 reps per side (controlled lowering, 2–3 reps in reserve)
4. Side Plank with Leg Lift
3 sets × 8–10 reps per side

🏋️ PRE-LIFTING WARM-UP

Before heavier lifting, spend a few minutes getting moving and perform lighter ramp-up sets of your first major exercise. See our Recovery Warm-Up Drills for dynamic mobility options.

📈 PROGRESSIVE OVERLOAD & LEARNING TO PROGRESS

Progress gradually: Choose a load that lets you complete each set with good technique and around 2–3 reps in reserve. When you can comfortably complete the top of the rep range across all sets, increase the weight slightly next time.

Training Phase Adjustments:
• Base & Build Phase: Focus on progressive compound strength (3 sets × 5–8 reps, leaving 2–3 reps in reserve).
• Race / Taper Phase: Reduce strength-training volume as important races approach. Keep familiar movements if they leave you feeling good, but avoid introducing new exercises or creating unnecessary soreness.

💡 Safety Note: New to lifting? Start conservatively and prioritise technique before load. If you're unsure how to perform an exercise safely, seek guidance from a qualified strength professional or physiotherapist. Pain during an exercise is a reason to stop and reassess rather than push through.

📚STUDY LINKS & SCIENTIFIC RESEARCH9 Studies
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Key peer-reviewed studies informing our runner strength principles, exercise selection, and loading recommendations:

01

Running Economy & Performance

Beattie et al. (2014)
The effect of strength training on performance indicators in distance runners. Demonstrated significant improvements in running economy and maximal force production without unwanted hypertrophy.
PubMed: 24532151 ↗
Støren et al. (2008)
Improved running economy after maximal strength training. Found heavy resistance training improved work economy and time to exhaustion at maximal aerobic speed in endurance runners.
PubMed: 18460997 ↗
Suchomel et al. (2016)
The importance of muscular strength in athletic performance. Comprehensive review establishing the role of posterior-chain strength (hinges/deadlifts) in power development and fatigue resistance.
PubMed: 26694507 ↗
02

Injury Reduction & Tendon Loading

Lauersen et al. (2014)
The effectiveness of exercise interventions to prevent sports injuries. Large meta-analysis finding strength training reduced sports injury risk by up to 66% and overuse injuries by almost 50%.
PubMed: 24100287 ↗
Bohm et al. (2015)
Human tendon adaptation in response to mechanical loading. Shows that progressive heavy calf loading induces structural adaptations and improves tendon stiffness in the Achilles tendon.
PubMed: 27747846 ↗
03

Exercise Biomechanics & Stability

McCurdy et al. (2010) — Bulgarian Split Squats
Comparison of lower extremity EMG between Bulgarian split squats and bilateral squats. Highlights high unilateral quad and glute activation with reduced axial spine loading.
PubMed: 20150908 ↗
Snyder et al. (2011) — Step-Ups & Single Leg Control
Eccentric control and joint loading during single-leg step tasks. Demonstrates targeted gluteus medius and quadriceps recruitment for pelvic and knee alignment.
PubMed: 21765220 ↗
Fournier et al. (2019) — Tibialis Anterior & Shin Durability
Tibialis anterior energy absorption and lower leg impact loading. Identifies anterior compartment strength as a vital contributor to absorbing footstrike shock.
PubMed: 31064856 ↗
Willson et al. (2005) — Core Stability & Mechanics
Core stability and its relationship to lower extremity function. Shows trunk and lateral abdominal endurance helps maintain postural stability under late-run fatigue.
PubMed: 16148357 ↗
GENERAL INFORMATION

This content is provided for general educational purposes only and is not a substitute for personalised medical, physiotherapy, nutrition or coaching advice. Training, recovery and fuelling needs vary between individuals. Use the information as a general guide and seek advice from a qualified professional where appropriate.