You may already know the Beginner Dumbbell Workout for your run performance: more power, better balance, improved efficiency, Bodyweight Exercises You Can Do Literally Anywhere injury, to name a few. But actually putting strength training on your schedule and making it a consistent part of your routine—The 6 Beginner Exercises for Runners—is a different story.
The best way to make strength workouts for runners actually happen is to keep it simple. Don’t worry about overly complicated moves or fitting it in at the exact right day or time. Put it on your training plan for at least two days of the week that work for you—potentially pairing it with a hard run workout day so you still have true rest days on your weekly calendar—and stick with it, just like you do your runs.
Then save this page and click back whenever you’re ready to lift some weights (or just do some strength moves with your bodyweight if you’re new to strength training). You can also turn to one of our strength plans to really keep it consistent, whether you’re building a base or training for a race.
Jump to:
Wall Pilates Workout
new to strength training
These moves are a great way to begin to build core strength and feel secure while you run and balance from leg to leg.
Beginner Dumbbell Workout
If you don’t know where to start when it comes to weight training, turn to this workout. It features three supersets (two exercises performed back to back).
Yes, you need to do leg exercises even though you run. This workout will build lower-body power
When you run, you shift your weight from leg to leg, so building core strength improves stability and balance.
Beginner Strength & Power Workout
This program combines dumbbell and high intensity moves, to build power, which will help your push-off.
10 Moves to Build Overall Strength
These moves, done in a sequence, build total body strength.
DAA Industry Opt Out
These exercises are important for quality of life, and fixing some of the issues that may get in the way of a comfortable run.
Deep Core Exercises
Shoulders and Arm Workout
This workout also offers advice on how to select your weights.
20-Turn to this page whenever you need some weightlifting inspiration
Essential Strength Exercises.
5X5 Strength Workout
Lifting heavy is the best way to fight aging. Once you’re comfortable with dumbbells, try barbells! You’ll do five sets of five reps of three exercises.
Upper-Body Kettlebell Workout
You will gain core and upper-body strength using a kettlebell. Even better—these exercises support more efficient running and solid form because you will recruit small stabilizer muscles with these moves.
Minute Functional Core Workouts
These six moves will improve your posture and arm drive to develop a more efficient running form.
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At-Home Back Workout
Your back muscles big and powerful. The right moves will challenge them, and build balance and coordination.
20-The Best Strength Workouts for Runners, Whether You’re New or Experienced
These four very challenging workouts come from both Runner’s World and Men’s Health.
10-Minute Functional Core Workout
This quick set of moves is a great way to start using dumbbells to keep track of your progress over four weeks.
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Shoulders and Arm Workout
If you sit at a desk or drive a lot, this workout can help counteract a slouch and support better run posture.
Hip Extension Workout
These moves build strength in the back of your body, your posterior chain. This will help you maintain a stable pelvis while adding power to your run.
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Leg Day Workout
Yes, you need to do leg exercises even though you run. This workout will build lower-body power.
Strength Plans for Race Training
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Pair this program with your marathon training plan for an optimal strength and run schedule that could lead you to a PR.
Strength Training for a Half Marathon
Follow this breakdown on strength training days per week, plus reps, sets, and load to support your 13.1-mile training cycle.
two days of the week that work for you—potentially pairing it with a hard
This sample plan incorporates total-body strength, plyometrics, and mobility, including exercise suggestions.
If time gets in your way, these combo moves work all muscles groups and save you time
4-Week Plan to Build a Strength Base
Just like you need a solid running base, you also need a strong strength foundation. These workouts help you set it.
8-Strength Training Exercises for Runners
Progressing your strength program is key to avoiding a plateau. This two-phase plan helps you do it safely and effectively.
3-Day-a-Week Strength Plan
The three workouts you need to complement your running and kick up your speed.
Total-Body Strength Workouts
10 Essential Strength Exercises
If you only add 10 moves to your regular rotation, these are the ones you need.
Weight Training for Runners
The best moves for your upper body, lower body, and core, plus how to find the best weight for you.
5X5 Strength Workout
It’s time to grab heavy weights! You’ll do five sets of five reps of three different exercises.
Full-Body Circuit Workout
Move from one exercise to the next—with as little rest as possible between—in this six-move dumbbell workout. (Just know it’s advanced!)
20-Turn to this page whenever you need some weightlifting inspiration
You don‘t even need a half hour to get in a great workout! These combo moves work all muscles groups and save you time.
Minute Functional Core Workout
Strengthening your lower half is obviously key to running, as your legs and glutes get you through every mile. Target this area by focusing on the the entire lower body, or choose a workout that zeros in on a specific muscle group.
Upper-Body Strength Workouts
Upper body strength helps you maintain an upright posture, a powerful arm swing, and efficient energy transfer. Target your chest, back, shoulders, biceps, and triceps with these workouts, featuring a mix of different focuses.
Core Workouts
Core stability is the secret weapon to better performance! This includes strengthening your abs, but also your back, glutes, hip flexors, and pelvic floor. These routines set you up for a strong midsection.
Strength Workouts to Manage Injuries
Exercises to Treat Tight Calves
To avoid aches in the lower legs, you need to strengthen the calves. Turn to these moves to run pain-free.
Exercises to Address Lower Back Pain
Strengthening 360-degrees of the core—with these six moves—can help you sidestep aches in the lower back.
Wall Pilates Workout
Avoid this common running injury with moves that hit your hips, core, and lower legs.
These four very challenging workouts come from both
It’s not just your feet that you’ll strengthen with these moves, but also your lower legs and glutes.
Mallory Creveling is an ACE-certified personal trainer and RRCA-certified run coach, who also holds certifications in kettlebell training, sports performance, and more. She has more than a decade of experience covering fitness, health, and nutrition for a wide range of publications, and nearly 10 years of experience as a trainer and fitness instructor. Mallory stays on top of her continuing education in fitness, as well as the latest science in wellness. She has worked with some of the best experts in their medical fields, and regularly interviews researchers, trainers, athletes, and more to find the best advice for readers looking to improve their performance and well-being. As a freelance writer, Mallory's work appeared in Women's Health, Self, Men's Journal, Reader's Digest, and more. She has also held staff editorial positions at Family Circle and Shape magazines, as well as DailyBurn.com. A former New Yorker/Brooklynite, she's now based in Easton, Pennsylvania.
