ElevusElevus / Guides / Strength training for runners
Strength training for runners: a 2-day plan
Two short sessions a week that make you a more economical, more durable runner, scheduled so they don't wreck your key runs.
Short answer: lift twice a week, using heavy compound lifts for low reps (3 to 6), single-leg work and a few jumps. Lift on the same day as a hard run, after it, so your easy days stay easy, and never the day before a long run. Research links this kind of training to better running economy and fewer injuries, with no weight gain worth worrying about.
Why runners should lift
- Running economy. A 2018 systematic review (Blagrove and colleagues) found strength training improved running economy, the oxygen cost of running at a given pace, in middle- and long-distance runners. Heavy and explosive work did it best.
- Fewer injuries. A 2014 meta-analysis of injury-prevention trials (Lauersen and colleagues) found strength training cut sports injuries to under a third, a bigger effect than stretching or proprioception work.
- A stronger finish. Stronger legs hold form when you're tired, which is when pace drops and injuries happen.
Heavy, low-rep lifting doesn't add much muscle when you're also running a lot. It mostly makes the muscle you have stronger and more powerful.
The two sessions
Session A: heavy
| Exercise | Sets × reps | Notes |
|---|---|---|
| Back squat or trap-bar deadlift | 3 × 4 to 6 | Heavy, two reps in reserve |
| Romanian deadlift | 3 × 6 | Hamstrings and glutes |
| Step-up | 3 × 8 each leg | Knee-height box |
| Calf raise, straight knee | 3 × 10 | Slow on the way down |
| Calf raise, bent knee | 3 × 12 | Targets the soleus, which takes a big share of the load in running |
| Plank | 3 × 30 to 45 s |
Session B: single-leg and power
| Exercise | Sets × reps | Notes |
|---|---|---|
| Box jump or pogo hops | 3 × 5 | Fresh, fast, full rest; first in the session |
| Bulgarian split squat | 3 × 6 each leg | Heavy dumbbells |
| Hip thrust | 3 × 8 | |
| Single-leg Romanian deadlift | 3 × 8 each leg | Balance and hamstrings |
| Copenhagen plank | 3 × 20 s each side | Adductors |
| Pull-ups or row | 3 × 6 to 10 | Posture late in races |
When to lift around your runs
- Lift on hard days. Put strength sessions on the same day as intervals or tempo runs, after the run, so the following day can be easy or rest. Hard days hard, easy days easy.
- Leave 6 or more hours if you can between a hard run and lifting, for example running in the morning and lifting in the evening.
- Never the day before a long run or race. Two days before is fine for Session B; give Session A three.
- Expect soreness for 2 to 3 weeks. Start at about two thirds of the loads you think you can handle. It fades once your body adapts.
Sample week: 4 runs
| Day | Session |
|---|---|
| Mon | Rest |
| Tue | Run Intervals + Lift Session A, after |
| Wed | Run Easy |
| Thu | Run Tempo + Lift Session B, after |
| Fri | Rest |
| Sat | Rest or easy cross-training |
| Sun | Run Long run |
Lifting through a training block
| Phase | Sessions | Focus |
|---|---|---|
| Base | 2 a week | Build loads: 3 × 6 to 8 on the main lifts |
| Build | 2 a week | Heavier: 3 × 4 to 6, add jumps |
| Race-specific | 1 to 2 a week | Keep the weight, cut the sets: 2 × 4 |
| Taper | 1, early in race week | Light, fast, no soreness |
Common mistakes
- Only light, high-rep circuits. They feel like running and do little for running economy. Heavy and explosive work is what the research supports.
- Lifting on easy days. It turns every day into a medium day, and your hard runs suffer.
- Stopping in race season. Strength fades over a few weeks. One short maintenance session a week keeps it.
Lift and run on one plan
Elevus programs like Hybrid Base and Hybrid Endurance schedule your strength sessions and runs on the same week, and suggest a weight and reps for every set. Runs from Apple Watch count toward your recovery, so the app knows when your legs need a lighter week.
Download on theApp StoreFAQ
Will lifting weights make me a slower runner?
No. Strength training improves running economy in middle- and long-distance runners, and heavy, low-rep lifting adds little muscle mass when you're also running regularly.
How many days a week should runners strength train?
Two in base and build phases, dropping to one short session a week close to a race to maintain strength.
Should I lift before or after running?
After, when both are on the same day and running is your priority. Better still, run in the morning and lift at least 6 hours later.
Do marathon runners need strength training?
Yes. Higher mileage means more load on tendons and joints, and strength training is one of the most effective ways to reduce running injuries. Two sessions a week through the base phase, then one to maintain.
Is bodyweight training enough for runners?
It's a good start, but most runners outgrow it within weeks. The economy benefits in the research come mainly from heavy and explosive training, which needs load.
References
- Blagrove RC, Howatson G, Hayes PR. Effects of strength training on the physiological determinants of middle- and long-distance running performance: a systematic review. Sports Medicine. 2018;48(5):1117–1149.
- Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine. 2014;48(11):871–877.
- Beattie K, Kenny IC, Lyons M, Carson BP. The effect of strength training on performance in endurance athletes. Sports Medicine. 2014;44(6):845–865.
See also: Hybrid training: how to lift and run in the same week · Free 12-week Hyrox training plan. General training information, not medical advice.