Strength training for runners: a simple twice-a-week plan

Strength training helps runners in two ways: stronger legs and hips make each stride cheaper, and stronger tissues hold up better to mileage. It won't make you bulky; two short sessions a week is plenty.

The workout

Twice a week, 30 to 40 minutes. 3 sets of 5 to 8 on the main lifts, 2 to 3 sets of 8 to 12 on the rest.

1. Back squat or trap bar deadlift: heavy, 3 sets of 5 to 6
2. Bulgarian split squat or step-up: 3 sets of 8 per leg
3. Single-leg calf raise: 3 sets of 10 to 15 per leg, slow
4. Nordic curl or Romanian deadlift: 2 to 3 sets
5. Side plank or Copenhagen plank: 2 holds per side

• Back squatQuads, Glutes
• Trap bar deadliftQuads, Glutes
• Bulgarian split squatQuads, Glutes
• Step-upQuads, Glutes
• One-leg calf raiseCalves
• Nordic curlHamstrings
• Side plank with top leg on benchAdductors

Fitting it around runs

• Lift on hard run days, after the run or later the same day, so easy days stay easy.
• Keep two days between lifting and a long run or race.
• Cut to one session a week in the last weeks before a race, at the same weight with fewer sets.

Heavy or light?

Heavy. Light weights for lots of reps mostly add more of the endurance you already get from running. Heavy sets of 3 to 6 build the strength and stiffness that make running cheaper. See cardio and strength training.