Strength training for runners is the secret to hitting a new PB

Won’t I get too bulky?

If you’re running regularly and not upping your calorie intake, it’s almost impossible to gain ‘too much’ extra muscle. “Potentially you could argue this, but if you get the balance right between your strength training, weekly runs and nutrition you won’t have anything to worry about,” says Breckell.

“Runners have a relatively high training volume anyway, so including these exercises at the end of a contrast training session could be a time-efficient way of improving your performance & reducing injury,” adds Poole.

Strength exercises for runners

Your biggest focus should be on compound exercises – such as squats, lunges, deadlifts, presses and rows – which will go a long way to improving your general strength, balance and stamina. “It would also be a really smart idea to focus on strengthening the glutes and core from various angles,” says Breckell. “Strong functioning glutes and a stable core will give you the perfect foundation for your best run times ever.

“When strength training for running performance, it’s also a wise idea to think about your workouts as ‘movement patterns’ rather than body parts, like a bodybuilder would – with a chest day, an arms day etc.”

Poole says that contrast training and deadlifts are easy ways to see your stride – and therefore times – rapidly improve. “Perform a heavy lift – a back squat – for 1-3 reps, then immediately follow this up with a plyometric exercise of the same movement pattern, such as a box jump, for 1-3 reps. Rest for 2-3 mins and repeat for 5 sets. This is a simple approach and can be easily implemented into any runner’s training routine. Perform this once or twice a week and watch your speed increase!

“Romanian deadlifts and Sumo deadlifts would also be a great addition to any runner’s program. Improving strength and length of the muscle is important in this case, so ensure a proper range of motion with a focus on the quality of the reps and a slow eccentric [the muscle contractions that lengthen a muscle]. Perform 5-8 reps for 2-4 sets with a 90-second rest between sets.”