30 Minute Strength Training For Runners (Beginner Friendly!)
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If you’re a distance runner looking to add strength training into your training schedule, this is the workout for you. We’ve compiled a list of bodyweight exercises specifically designed for runners to challenge their strength and stability in the perfect 30-minute circuit. These no-equipment-needed exercises are easy to do at home or before or after your run to get the most out of your workout.
Why Is Strength Training for Runners Important?
Adding lower body weight training into your running routine will not only help prevent overuse injuries, but also help you to increase your strength and flexibility to help you keep running at your best. Improving your strength will not only allow you to target the muscles that you use during running — specifically your hamstrings and glutes — but also help strengthen the stabilizer muscles that are so often neglected. When added in correctly, strength training is essential for runners looking to run faster, decrease injury risk, and improve their endurance and ultimately, race times.
See our full workout series here.
This workout is easily modified, which makes it perfect at-home core workout for beginners or advanced athletes. If you need a shorter, 15-minute workout, simply do 10 reps of each exercise or make sure to check out our YouTube channel.
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30 Minute Strength Training For Runners
Suggested:
5-10 Minute Warmup + Cool down of your choice.
Optional:
Increase the difficulty of the glute exercises by adding in a mini band above the knees during the mat series!
Increase the difficulty!
Add in a pair of dumbbells to the standing series, or add in a bicep curl to shoulder press during the knee lift exercise.
Need a modification?
If you need extra stability, let the toe of your non-working leg tap the ground briefly as you transition through the movement for added support.
Strength Training For Runners E-Book
This e-book is custom designed specifically to create a strength training program with beginner or experienced distance runners in mind. This 67-page e-book not only gives you workouts to implement into your weekly fitness routine, but shares with you the WHY behind strength training and the importance for runners.
Exercise List
Perform 25 reps of each exercise before moving on.
Standing Series:
Reverse Lunge to Single Leg Deadlift
How-to: Start in a standing position. Step one foot back, bending both knees at 90 degrees, making sure that the knee stays directly over the ankle. Squeeze the glutes and stack the shoulders directly over the hips and the knee. Pressing into the forward foot, lift the back leg into the deadlift position. Slowly set the back foot down, toes tucked beneath you and lower back into a reverse lunge before hinging forward at the waist into the deadlift again. Move through this exercise slowly and complete all reps before switching to the opposite leg.
Form tip: When stepping into the reverse lunge, rotate the pelvis and squeeze the glutes forward to prevent hinging at the hip. When stepping into the deadlift, do not lock the knee of the standing leg, but add a slight bend. The hips may want to twist on the lifted leg, so make sure to turn the toe so that it faces the ground and the hips are in one line. The back should stay flat through the entire sequence.
Challenge: Add in a pair of weights or dumbbells in either hand for added resistance.
Knee Lift to Plank
How-to: Start in a pushup position and step one foot in between your hands. Press through the hands and feet, bringing the opposite knee through to stand, without the help of the opposite leg. Find your balance at the top and step back into the plank position, without letting the toes of the lifted knee touch. Perform all repetitions on the same side before moving to the opposite leg.
Form tip: Move slowly through this exercise, focusing on your balance. This exercise requires a lot of core strength and mobility, but don’t rush the movement and ensure that you have your balance before transitioning to the plank.
Challenge: Use a pair of dumbbells and, as you bring the knee forward into a standing position, add in a bicep curl.
Modification: If you need the support of the opposite leg, quickly touch the toe to the mat to regain your balance before moving on.
Sumo Squat Slide
How-to: Start in a wide squat stance, toes pointed outward, with knees tracking directly over ankles. Find your lowest point in your squat, aiming to get your glutes parallel to your knees. Shift your weight along this bottom point from left to right, avoiding standing in between.
Form tip: It is common to tip forward at the hip if you are not actively engaging the glutes and pressing the knees backward in this wide stance. Press the hips forward by using the muscles of the lower back and core and work on gaining flexibility as you sink to your lowest point.
Modification: This exercise targets the muscles of the inner thigh, glutes and quads, so staying in your lowest point for as long as possible will guarantee that you work the muscles and find the burn. However, if you need to raise your hips, do so, but try to avoid straightening the legs completely until the repetitions are done for the most benefit from this exercise.
Reverse Lunge to Squat
How-to: Start in a standing position and step backwards to perform the lunge. Step the foot back to standing, just outside of hip width and send the glutes backward into a squat. Alternate legs for lunges, making sure to squat in between each lunge.
Form tip: To prevent injury to the knee, make sure that the knee tracks directly over the ankle in the reverse lunge by rotating the pelvis forward and keeping the knees at 90 degrees. In the squat, don’t allow your chest to hinge forward. Make sure you’re pressing the knees backwards as you lower the hips and you squeeze the glutes at the top of the exercise.
Challenge: Speed it up for a HIIT cardio burst.
Side Lunges
How-to: Start in a standing position and step out to the side (laterally), sending your hips back and keeping your chest lifted. Step back to standing and alternate to step out on the opposite side.
Form tip: As with all lunges, make sure to keep the knee stacked over the ankle to prevent injury. If your knee does track over your ankle, take a wider step and press the hips backwards.
Mat Series:
Plank Rotations
How-to: Start in a pushup position, shoulders stacked over wrists. Reach one arm up towards the ceiling as you twist through your chest. Bring the hand back to the mat and switch to perform the exercise on the other side.
Form tip: Avoid unnecessary rocking in the hips by engaging the core and squeezing the glutes. Don’t speed through this movement and focus on balance and stability.
Challenge: Add a weight or dumbbell in either hand to add in a weighted challenge.
Modification: If you have sensitive wrists, you can drop down to your forearms. Alternatively, you can drop to one or both knees for support.
Bear Plank Lifts
How-to: From a quadruped position, stack shoulders over hands and hips over knees. Press through the hands to lift the knees from the mat to hover two inches. Lower back down.
Form tip: Prevent rounding or arching in the back by squeezing the core to maintain activation.
Challenge: Add in a leg lift at the top of bear plank by extending the leg long.
Single Leg Sit-Ups
How-to: Lie on your back, arms outstretched overhead. Sit up, bringing one leg to touch your fingertips. Fully lower down and switch legs.
Form tip: Lift the leg from the hip flexor to recruit the muscles of the lower abs. If you need to bend your knee, do so, but try to keep the leg as long as possible.
Challenge: When you sit up to touch one toe, lift the bottom leg so it hovers just above the mat in a scissor kick.
Mountain Climbers
How-to: Start in a pushup position, shoulders over hands. Alternate bringing each knee into chest.
Form tip: Don’t let your weight shift over your hands. Prevent rounding through the back by squeezing the abs and bringing the knees into the chest.
Challenge: Speed it up for a high intensity interval training cardio burst.
Single Leg Glute Bridge
How-to: On your back on your mat, hands by your side for support, knees bent and feet into the mat. Extend one leg long towards the ceiling. Press through the feet, lift the hips, squeezing the glutes at the top. Lower the hips to the mat and repeat all exercises on the same leg before switching to the other side.
Form tip: Imagine that you want to keep the lowest rib touching the mat. Tilt the pelvis towards the sky, squeeze the glutes and then lift the hip. Avoid placing your hands underneath the small of your back and press your lower back into the mat for maximum glute work.
Modification: Perform the glute bridges with both feet on the floor until you gain strength in your lower body.
Strength Training For Runners E-Book
This e-book is custom designed specifically to create a strength training program with beginner or experienced distance runners in mind. This 67-page e-book not only gives you workouts to implement into your weekly fitness routine, but shares with you the WHY behind strength training and the importance for runners.