Key takeaways

• 2 sessions per week of well-chosen strength work can improve running economy and speed within 6–12 weeks.
• Focus on heavy compound lifts, single-leg strength, calves/feet, and low-volume plyometrics.
• Pair lifting with your hard run days or after easy runs; maintain 1 session per week in-season.
• Progress slowly, keep technique crisp, and taper strength volume before races.

Why strength makes runners faster

• Better running economy: Stronger muscles and tendons use less energy at the same pace.
• Higher force, faster: Strength and power increase rate of force development, reducing ground contact time.
• Tendon stiffness: Calf/Achilles stiffness improves elastic recoil—free speed.
• Injury resistance: Robust hips, hamstrings, and calves tolerate mileage and workouts better.
• Posture and control: Core and single-leg stability improve stride mechanics under fatigue.

Research consistently shows that adding heavy resistance training and plyometrics to run training can improve running economy by ~2–8% and boost 5K–10K performance, without increasing mileage.

Program overview

Build your plan around five pillars:

1. Foundational lifts: Squat, hinge, lunge, push, pull, and carry.
2. Single-leg strength: Split squats, step-ups, single-leg RDLs for running-specific control.
3. Calves and feet: Standing and seated calf raises, pogo hops, foot intrinsic work.
4. Core stability: Anti-rotation and anti-extension drills for posture and arm swing efficiency.
5. Plyometrics: Low-volume, high-quality hops and bounds for springiness and speed.

Frequency and dosage

• Base/off-season: 2–3 strength sessions/week (30–60 minutes).
• In-season: 1–2 sessions/week (20–45 minutes) with reduced volume.
• Heavy lifts: 3–5 sets of 3–6 reps at RPE 7–9, rests 2–3 minutes.
• Accessories: 2–4 sets of 6–12 reps, rests 60–90 seconds.
• Calves/feet: 3–5 sets of 8–20 reps; include slow eccentrics and isometrics.
• Plyometrics: 20–60 total ground contacts/session, 1–2x/week, full recovery between sets.

Weekly structure: fit lifting around running

Use a “hard days hard, easy days easy” approach. Place lifting after quality runs or on separate days away from long runs.

Example week (10–40 miles/week runner)

• Mon: Easy run + mobility
• Tue: Speed/tempo run + light plyometrics (optional)
• Wed: Strength Session A (lower-body emphasis)
• Thu: Easy run or cross-train
• Fri: Strength Session B (hinge/single-leg + calves/core)
• Sat: Long run (keep Friday volume modest)
• Sun: Off or short recovery jog + gentle mobility

Alternative: If you must double, lift after the run, not before. Keep last heavy session 5–7 days before a key race; last plyo 3–5 days out; last maintenance session 3–4 days out at low volume.

Sample workouts

Session A — Strength foundation (lower-body focus)

1. Primary lift: Back squat, front squat, or goblet squat — 4 x 4–6 @ RPE 7–8
2. Hinge: Romanian deadlift or trap-bar deadlift — 3 x 5–6
3. Single-leg: Rear-foot elevated split squat or reverse lunge — 3 x 6–8/side
4. Calves: Standing calf raise — 4 x 8–12 with 2–3 sec eccentric
5. Core: Dead bug + Pallof press — 2–3 x 8–12 each
6. Carry: Farmer’s carry — 3 x 20–40 meters

Session B — Hinge + single-leg + calves

1. Primary lift: Hip thrust or trap-bar deadlift — 4 x 4–6
2. Step-up (knee height just below hip crease) — 3 x 6–8/side
3. Hamstrings: Nordic curl (assisted) or slider leg curls — 3 x 4–6 or 3 x 8–12
4. Soleus focus: Seated calf raise — 4 x 10–15 (pause at bottom)
5. Upper pull: Pull-up or one-arm row — 3 x 6–10
6. Side plank (with march if able) — 2–3 x 20–40 sec/side

Power primer (add to a speed day or as a short standalone)

• Jump rope or ankle pogo hops — 3 x 20–30 contacts
• Split squat jumps or box jumps — 3 x 3–5 (full recovery)
• Bounds or A-skip bounds — 3 x 20–30 meters
• Optional: Med-ball chest pass or scoop toss — 3 x 4–6

Minimal-equipment at-home alternatives

• Goblet squat (backpack/dumbbell), single-leg RDL (backpack), step-ups to a bench, elevated push-up, band rows, calf raises on step, slider leg curls with towels.
• Isometrics if load-limited: Wall sit (30–45 sec), mid-thigh pull against strap (3–5 x 3–5 sec efforts), calf raise holds (30–45 sec).

Warm-up and mobility (8–12 minutes)

1. Dynamic mobility: Leg swings, hip circles, ankle rocks, thoracic rotations — 3–5 minutes
2. Activation: Glute bridge, band lateral walk, calf raise pulses — 3–5 minutes
3. Run drills (optional): A-skips, fast feet, straight-leg bounds — 2–3 x 10–20 meters

Cool-down: Easy walk, relaxed breathing, optional light stretching for calves and hips.

Progression and periodization

How to progress

• Increase load 2.5–5% when all sets feel like RPE ≤8 with crisp form.
• Or add 1 rep/set, or add a set, or slow the eccentric (3 seconds down).
• Undulate: One heavy-strength day + one power/quality day weekly.
• Deload: Every 4th week, cut volume by ~30–40% while keeping intensity.

Season planning around races

• Base (8–12 weeks): Emphasize strength (3–6 reps), build capacity.
• Pre-competition (4–6 weeks out): Shift to power—keep some heavy sets but lower total volume; increase low-dose plyos.
• Taper (7–10 days out): Reduce strength volume 50–70%; last heavy lift ~5–7 days, light explosive primer 3–5 days pre-race.
• In-season maintenance: 1 session/week, 2–3 heavy sets of 3–5 reps + short calf/core.

Modifications for different runners

Beginners or returning to training

• Start 2x/week, 1–2 sets/exercise, prioritize technique and range over load.
• Begin with bodyweight squats, lunges, hip hinges, calf raises, and planks for 2–3 weeks before adding external load or plyos.

Masters (40+)

• Extend warm-ups; keep power work but with fewer contacts and full recovery.
• Emphasize calf–soleus strengthening and eccentric hamstring work; allow more rest between sessions.

Trail/ultra runners

• Add lateral and rotational work: Lateral lunges, skater squats, side planks with reach.
• Downhill control: Step-downs, Spanish squats, eccentric quads (slow lowers).
• Grip/carry: Farmer’s and suitcase carries for pack handling and posture.

Time-crunched (20 minutes)

• Warm-up 4 minutes, then 3 rounds: Goblet squat 6, RDL 6, split squat 6/side, standing calf 10; finish with side plank 30 sec/side.
• Or EMOM 12: Minute 1 squats 6, minute 2 split squats 6/side, minute 3 calf raises 12; repeat 4 cycles.

Common mistakes to avoid

• Only doing high-rep light circuits—won’t build the force you need for economy.
• Maxing out or training to failure—hurts run quality; keep 1–3 reps in reserve.
• Neglecting calves/feet—critical for stiffness and propulsion.
• Too much plyo volume too soon—keep contacts low and quality high.
• Poor scheduling—don’t lift heavy before intervals or the day before a long run.

Recovery, fueling, and tracking progress

Recovery and nutrition

• Protein target after lifting: ~0.3 g/kg within 2 hours; ensure daily total 1.6–2.2 g/kg.
• Include carbs post-lift to replenish and support runs; hydrate and prioritize sleep.
• Micro-dose mobility: 5 minutes of calves/hips on easy days can help readiness.

Track what matters

• Running economy proxy: Heart rate at a set easy pace over time (should drop).
• Performance: 3K/5K time trials or tempo repeats every 4–6 weeks.
• Power: Countermovement jump or vertical jump height monthly.
• Strength: 5-rep loads on squat/hinge/step-up; single-leg calf raise reps to fatigue (quality form).
• Subjective: RPE of usual routes; note reduced soreness and better form late in runs.

Safety and technique notes

• Use stable footwear and clear space; progress load gradually.
• Neutral spine on hinges; knees track over middle toes on squats/lunges; full-foot pressure.
• If you have a current injury or medical condition, consult a qualified professional before starting.
• Skip high-impact plyos if you have pain; choose isometrics or low-impact alternatives first.