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Strength training won’t bulk you up or slow you down. Research across many sports has found that strength training programmes are associated with substantially fewer sports injuries, and stronger legs and hips can also improve running economy. Two sessions of 20 to 30 minutes a week is enough to benefit.
How to do it
- Twice a week, on easy-run days or rest days, not right before a hard session.
- Two to three sets of each exercise.
- Good form first. Add difficulty slowly: more reps, then a backpack with books, then resistance bands (Amazon.in, opens in a new tab) or dumbbells.
- Stop any exercise that causes sharp pain.
The six exercises
1. Squat
Feet shoulder-width apart, sit back and down as if onto a chair, keeping your chest up and knees tracking over your toes. Push back up through your heels. 10 to 15 reps.
2. Reverse lunge
Step one foot back and lower until both knees are bent at about 90 degrees, then push back to standing. Builds single-leg strength, which matters because running is a series of single-leg landings. 8 to 12 per leg.
3. Single-leg calf raise
Stand on one foot on a step, heel hanging off. Rise slowly onto your toes, then lower below step level. Your calves and Achilles tendons take a lot of load when running. 12 to 15 per leg.
4. Glute bridge
Lie on your back, knees bent. Squeeze your glutes and lift your hips until your body is in a straight line from shoulders to knees. Hold for a second, lower slowly. Progress to single-leg bridges. 12 to 15 reps.
5. Plank
Forearms and toes on the floor, body straight from head to heels, belly braced. 20 to 45 seconds.
6. Side plank
On one forearm and the side of your feet, hips lifted in a straight line. Works the hip muscles that keep your pelvis level when you run. 15 to 30 seconds per side.
Equipment (optional)
You can do all six with your bodyweight. A exercise mat (Amazon.in, opens in a new tab) makes floor work more comfortable, and resistance bands add variety as you get stronger.
When to see someone
If you have a current injury or ongoing pain, a physiotherapist can tailor exercises to your situation.
Frequently asked questions
Will strength training make me bulky?
Not with this kind of programme. Two short sessions a week build strength and resilience without significant muscle gain for most runners.
Should I do strength training before or after a run?
After an easy run or on a rest day works well. Avoid heavy strength work right before a hard running session.
Sources
This article is general information, not medical advice. If you have a health condition, are pregnant, or are returning from injury, talk to a doctor or physiotherapist before starting a new training plan. Read our editorial policy.
Ashkar is the founder of KeralaRunners, a marathoner, and a Procam Slam finisher. He started KeralaRunners to help people across Kerala take up running, find others to run with, and learn from each other. He writes about the everyday decisions runners face, from choosing their first pair of running shoes to preparing for their next race.
