{"id":467201,"date":"2026-03-10T05:14:09","date_gmt":"2026-03-10T05:14:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/467201\/"},"modified":"2026-03-10T05:14:09","modified_gmt":"2026-03-10T05:14:09","slug":"how-to-build-a-foundation-of-strength-for-runners","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/467201\/","title":{"rendered":"How to Build a Foundation of Strength for Runners"},"content":{"rendered":"

When life gets hectic, especially when training for a race<\/a>, it\u2019s easy to skimp on strength workouts<\/a> or put them off entirely. To put your best racing foot forward, though, getting some consistent strength training<\/a> into your plan is a must.<\/p>\n

\u201cMany people don\u2019t have a lot of experience with resistance training, and I think that\u2019s quite common with runners,\u201d says Matt Jones<\/a>, personal trainer, running coach, and founder of Run Strong Academy in the U.K. \u201cBut having a strength foundation is so important for making it through daily life comfortably\u2014and it helps make you a more adaptable, efficient runner<\/a>, too.\u201d<\/p>\n

Get the strength plan that works for all runners! Race-Ready Strength, our new progressive 4-week training program<\/a>, will get you in the best shape to reach your racing goals.
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How much time you need to establish a solid base varies from person to person, depending on factors like your training history and how regularly you strength train<\/a> once you start, says Jones. \u201cBut if you\u2019re consistent and work out three times a week, four weeks gives you a really good time frame to establish a strength base,\u201d he says.<\/p>\n

Here\u2019s what you need to know about how getting a strength base can benefit you as a runner, the general principles of how to do it well, and a four-week plan to get you there.<\/p>\n

Related StoryThe Benefits of Building a Strength Base for Runners<\/p>\n

\u201cLike an aerobic base<\/a>, you want a solid strength base as you embark on a new running goal,\u201d says Erin Beck, NASM-CPT, director of training and experience for STRIDE Fitness<\/a> in Santa Monica, California. \u201cBuilding a good base can help you improve form<\/a> and technique while also enhancing the endurance and performance of muscles that undergo repeated use while running, especially your quads, hip flexors<\/a>, and glutes<\/a>.\u201d<\/p>\n

With that improved form, adds Jones, you\u2019ll also become a more economical runner\u2014meaning you can run faster<\/a> for longer and more comfortably.<\/p>\n

Getting some strength training under your belt may also help you sidestep some aches and pains. \u201cYou\u2019re never going to be able to prevent injury<\/a> entirely, as running is such an impact sport, but you\u2019re improving the tendons and connective tissues as you build strength, so you won\u2019t be under as much strain while running,\u201d says Jones.<\/p>\n

Related StoryThe Basics of Establishing a Strength Base<\/p>\n

Follow these go-tos to reap the biggest benefit of your resistance training<\/a> and get strong in all the right ways to support your running.<\/p>\n

Aim to Start in the Off-Season<\/p>\n

\u201cEstablishing a good strength base in the off-season<\/a> is optimal because when you\u2019re not actively training for races, there\u2019s not as much strain on your muscles from running more mileage and competing,\u201d says Jones.<\/p>\n

Plus, from a practical perspective, when you\u2019re not spending as much time running, you theoretically should have more time to lift. \u201cThat being said, if you\u2019re getting into a training block and having been strength training<\/a>, don\u2019t worry too much about when you\u2019re doing it and just do it,\u201d Jones says, noting that it\u2019s better to start late than to not start at all.<\/p>\n

Work Your Entire Body<\/p>\n

Running might seem lower-body-specific, but it incorporates your upper half, too\u2014and so should your resistance training. \u201cRunning is a full-body cardio workout<\/a>,\u201d says Beck. \u201cSome of the muscles undergo repeated use and stress\u2014like the quadriceps, hamstrings, calves, glutes, and hip flexors\u2014but the core<\/a> is important, for rotational power, and your arms<\/a> help counterbalance your lower body while running.\u201d<\/p>\n

In fact, fatigue in the trunk and upper body diminished people\u2019s running economy<\/a> in a 2019 study in the journal Sports<\/a>. Researchers suggested that strengthening the core muscles<\/a> and upper body with strength endurance training could help offset those negative effects.<\/p>\n

Jones recommends making each strength session a full-body one. \u201cIf you have a leg-only day, you\u2019re going to create more fatigue<\/a> and your legs will be hurting more on your next run,\u201d he explains. Plus, when all three weekly strength workouts are full-body, if you miss one, you\u2019ve still hit all your muscles for the week.<\/p>\n

Related StorySchedule Your Workouts Right<\/p>\n

Two to three strength sessions a week is ideal, and you can do them on run days or not, depending on what works for your routine and your goals, says Beck: \u201cAlternating run and strength workouts<\/a> throughout the week might be more conducive to your goals if you\u2019re training for a longer distance,\u201d she says. \u201cThose who are running with a goal of a few miles or a 5K<\/a>, on the other hand, would be fine to incorporate both modalities in the same day. It really depends on your goals and how you\u2019re feeling.\u201d<\/p>\n

When tackling both a run and strength on the same day, Jones recommends spacing them out by several hours so you don\u2019t feel fatigued going into either.<\/p>\n

Go Beyond Bodyweight<\/p>\n

Doing loads and loads of bodyweight exercises<\/a> is the biggest mistake Jones sees runners make with their strength training. \u201cEstablishing a base can start with bodyweight exercises, but you need to build from that,\u201d he says. \u201cIf we\u2019re looking at getting a base going in only four, five, six weeks, you want to get the most bang for your buck. The bodyweight stuff won\u2019t get you as much as you need in that amount of time.\u201d<\/p>\n

Find the Ideal Weight<\/p>\n

When you\u2019re figuring out how much weight<\/a> you can lift for each move, aim for enough that the last couple reps are tough but not impossible, says Jones; aim for an RPE of around 7 on a scale of 1 to 10 for those final reps. \u201cYou want the load to be good enough that it\u2019s a bit of a struggle but you\u2019re not sacrificing form\u2014quality over quantity is always a good rule to go by,\u201d says Jones.<\/p>\n

Related StoryConsider Hiring a Pro<\/p>\n

Working with a running coach<\/a> who specializes in strength can help you zero in on a plan aligned with your goals. Beck recommends working with a certified personal trainer<\/a> to check your program and form. \u201cPeople without a plan may try lifting too heavy or too frequently and wind up injured\u2014and strength training is meant to enhance running performance, not hinder it,\u201d she says.<\/p>\n

Related StoryYour 4-Week Strength Base Plan<\/p>\n

If a coach isn\u2019t in your budget, no problem. We asked Jones to put together a routine to help you set up a strong base in just four weeks. You\u2019ll do three workouts per week, each with a compound movement<\/a> (perform this as it\u2019s own set), a superset of two moves, and a core exercise<\/a> (also performed on its own). Follow the reps, sets, and rest time listed below.
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What you’ll need:<\/p>\n

You can use a barbell<\/a> for some of the exercises if you want, but all the moves here are totally doable with just a pair of dumbbells. In fact, Jones actually prefers dumbbells\u2014because they\u2019re more accessible and \u201cgive you a bit of instability, which means you\u2019re working your balance and activating your core<\/a> a bit more with each move,\u201d he says.<\/p>\n

\ud83d\udca1 To progress from one week to the next, add a little weight while keeping your sets and reps the same.<\/p>\n

Workout 1Goblet Squat \"\"<\/p>\n

How to do it<\/p>\n

Stand with feet hip-width apart, holding a dumbbell or kettlebell with both hands at chest height in front of you.Send hips down and back. Lower until thighs are at least parallel to floor.Drive through feet to stand back up.Repeat. Do 10 reps.Rest for 2 minutes. Repeat for 3 sets.<\/p>\n

\u2b07\ufe0f SUPERSET: Perform the next two moves back to back, then rest 2 minutes and repeat for 3 sets.<\/p>\n

Step-Up\"\"<\/p>\n

How to do it<\/p>\n

Stand with a box (approximately at knee height) in front of you, holding a dumbbell in each hand.Step up onto box with left foot, then step right foot to meet it.Lower right foot, then left foot, back to floor.Repeat. Do 5-6 reps.Repeat on opposite side.Bench Press \"\"<\/p>\n

How to do it<\/p>\n

Lie faceup on a bench with feet flat on floor, holding a dumbbell or barbell in each hand at chest with elbows bent.Straighten arms, pushing dumbbells upward.Slowly lower to chest.Repeat. Do 10 reps.Dead Bug\"\"<\/p>\n

How to do it<\/p>\n

Lie faceup with arms reaching straight overhead and legs lifted, knees bent 90 degrees, directly over hips. This is the starting position.Keeping right arm and left knee in place, reach left arm back and straighten right leg, slowly lowering both toward floor.Return to starting position.Repeat on opposite side.Continue alternating. Do 6 reps per side.Rest for 90 seconds. Repeat for 3 sets.<\/p>\n

Save Workout<\/p>\n

Workout 2Deadlift\"\"<\/p>\n

How to do it<\/p>\n

Stand with feet hip-width apart, knees slightly bent, holding a dumbbell in each hand at thighs.Hinge at hips by sending glutes straight back, and lower torso until parallel to floor, lowering weights and keeping them close to shins.Drive through feet to stand back up, squeezing glutes.Repeat. Do 10 reps.Rest for 2 minutes. Repeat for 3 sets.<\/p>\n

\u2b07\ufe0f SUPERSET: Perform the next two moves back to back, then rest 2 minutes and repeat for 3 sets.<\/p>\n

Glute Bridge\"\"<\/p>\n

How to do it<\/p>\n

Lie faceup with knees bent, feet on floor, and arms extended at sides or holding dumbbells on hips.Drive through feet and lift hips up until body forms a straight line from shoulders to knees.Slowly lower hips back to floor.Repeat. Do 10 reps.3-Point Dumbbell Row\"\"<\/p>\n

How to do it<\/p>\n

Stand with feet hip-width apart in front of a bench with a dumbbell in left hand at side.Hinge at hips, keeping back flat, and rest right hand on bench. Extend left arm with weight to floor.Bend left elbow, lifting weight toward hip, keeping elbow close to side.Extend arm and lower weight.Repeat. Do 10 reps.Repeat on opposite side.Pallof Press\"\"<\/p>\n

How to do it<\/p>\n

Stand to the right of a resistance band secured at chest height.Grasp the end of the band with both hands and brace core while pulling the band to chest height in front of you.Drive arms forward, resisting rotation.Then pull arms back to chest.Repeat for 30 seconds.Repeat on opposite side.Rest for 90 seconds. Repeat for 3 sets.<\/p>\n

Save Workout<\/p>\n

Workout 3Bent-Over Row\"\"<\/p>\n

How to do it<\/p>\n

Stand with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand, arms down in front of you.Keeping back flat, hinge at hips. This is the starting position.Pull weights up toward hips, squeezing shoulder blades together.Extend arms to lower weights back down to starting position.Repeat. Do 10 reps.Rest for 2 minutes. Repeat for 3 sets.<\/p>\n

\u2b07\ufe0f SUPERSET: Perform these two moves back to back, then rest 2 minutes and repeat for 3 sets.<\/p>\n

Reverse Lunge\"\"<\/p>\n

How to do it<\/p>\n

Stand with feet hip-width apart, holding a dumbbell or kettlebell in each hand at sides.Take a big step back with right foot, lower until left thigh is parallel to floor, right knee hovering just above the floor and both knees bent 90 degrees.Step back up to stand.Repeat on opposite side.Continue alternating. Do 10 reps per side.Single-Leg Calf Raise\"calf<\/p>\n

Trevor Raab<\/p>\n

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How to do it<\/p>\n

Stand with feet hip-width apart on the edge of a stair or box.Shift weight to left foot, lifting right foot slightly.Slowly press up on ball of left foot to flex calf.Lower slowly.Repeat. Do 10 reps.Repeat on opposite side.Farmer\u2019s Carry\"\"<\/p>\n

How to do it<\/p>\n

Holding a heavy dumbbell or kettlebell in each hand at sides, walk slowly across the floor for 30 seconds. Maintain strong posture the entire time with chest tall and shoulders down and back.Rest for 2 minutes.Repeat for 3 sets.<\/p>\n

Save Workout<\/p>\n

Download PDF<\/p>\n

Save Workouts<\/a><\/p>\n

Become A Stronger Runner With These Exclusive Training Programs\"Chevron\"Chevron\"Headshot<\/p>\n

Laurel Leicht is a writer and editor in Brooklyn. She’s covered health, fitness, and travel for outlets including Well+Good, Glamour, and O, The Oprah Magazine.<\/p>\n