Strength training is an important part of any training plan and shouldn't be overlooked. The good news? It doesn't require hours in the gym or complex routines. A simple, effective plan with a few basic exercises is all you need to build strength and support your running.

For many runners, the biggest challenge is knowing where to start or figuring out how to balance strength training with running. Don’t let this uncertainty stop you from becoming a stronger, more resilient athlete. Here are some straightforward tips to help you seamlessly add strength training to your routine.

Types of Exercises

It is important to include exercises that focus on strengthening the muscles used in running. Workouts should be a mix of unilateral exercises (only one side is performing a movement) and compound exercises (using multiple muscle groups simultaneously).

A great way to start your strength training routine is by selecting just one exercise from each movement category. Aim for 3–4 sets of 8–10 controlled repetitions per exercise. This simple approach is a great way to get started! Depending on your running and goals, try to incorporate at least two strength training sessions into your weekly schedule.

Once you’ve chosen your exercises, it’s time to think about intensity. Begin with bodyweight movements to master proper form and ensure you can complete each exercise at a controlled pace without risk of injury. When you feel confident in your form, introduce a resistance band to add a gentle challenge to the movement. Resistance bands are a great way to increase the load gradually without overwhelming your muscles. You can move on to weights as you gain control and strength with bands. Start with light weights, focusing on proper technique, and progressively increase the load as you build confidence and strength!

Coaches Tip: Remember to decrease strength volume as your mileage volume increases!

Bent-over row exercise with free weights

Structuring your Weekly Training

Below you will find various workouts that include one exercise from each category explained above.

• Lower Body Workout
• Upper Body Workout
• Mobility and Core Workout

Each of these workouts can be completed as bodyweight (beginner), with resistance bands (intermediate), or with weights (advanced).

An example of a training week that includes 3 days of strength training.

Allow your muscles time to recover between strength training sessions, and listen to your body before increasing the difficulty of your exercises. You can use your Training Status in EvoLab to monitor how strength training impacts your body and ensure you’re not overtraining.

When starting out, aim to have at least 48 hours of rest between strength sessions to allow for proper recovery. As you build strength and confidence, you can reduce the rest period to 24 hours while still keeping 1-2 rest days in your week to maintain balance and avoid burnout.

What are the training benefits?

Whether you’re a beginner or an experienced runner, relying solely on a running-focused training plan won’t help you reach your full potential. Incorporating strength training into your routine is essential for becoming a stronger, more resilient athlete.

Strength training offers numerous benefits, including:

• It reduces the risk of injuries by addressing muscle weaknesses and imbalances.
• It enhances your running mechanics, enabling you to run longer, faster, and more comfortably across various terrains and paces.
• It builds a strong core, which helps you maintain proper form and stability for extended periods, even as fatigue sets in.

If you are looking for workouts or training plans, head to our COROS Official library.