The Missing Piece in Your Running Routine

Spring is in the air—even if snow is still on the ground—and that means outdoor running season is back!

But before you start logging miles, it’s important to come up with your training plan. Many runners think that more running equals better results, but running alone won’t get you as far as you think.

If you want to run longer, faster, and with fewer aches and pains, strength training deserves a spot in your routine. It’s one of the most overlooked tools for runners and one of the most effective. 

Whether you’re a seasoned runner, a newbie ready to hit the ground running (literally), or gearing up for a local fav like the Bellin Run or Cellcom Marathon, adding strength workouts can make a noticeable difference in how you perform all season long.

Why strength training matters for runners

It helps keep injuries at bay

Running is repetitive. Your body absorbs impact with every stride, and over time, that adds up. Strength training reinforces the muscles, tendons, and ligaments that support your joints, especially in key areas like your hips, core, knees, and ankles. A stronger body is a more resilient body, which means fewer interruptions to your training.

You’ll run more efficiently

When your muscles are stronger, they don’t have to work as hard to maintain your pace. That translates to better endurance and less wasted energy, so you can go farther without feeling completely drained.

You may actually finish more races

Studies show that runners who incorporate strength training into their fitness programs achieve higher race completion rates. Strength training supports consistency, which increases your chances of making it to the starting line—and the finish line. 

You’ll delay fatigue (especially in those last few miles)

If you’ve ever hit “the wall,” you know how tough those final miles can be. Strength training builds muscular endurance so your legs don’t give out when you need them most.

How often should runners strength train?

A good starting point is 2–3 sessions per week, each lasting about 30–60 minutes. Try to space your sessions out by at least 48 hours to give your muscles time to recover. You can schedule strength workouts either before or after your runs—just be mindful of how your body feels and adjust accordingly.

Smart strength training tips for runners

Focus on movements that support running

Squats, lunges, and deadlifts are all exercises that build strength in the same muscles you use on the road.

Don’t skip your warm-up

A quick 5-10 minute warm-up with dynamic stretches, light core activation, and hip and ankle mobility work can go a long way in preventing injury.

Give some extra love to vulnerable areas

Your calves, Achilles tendons, knees, and hips take on a lot of stress while running. Targeting these areas can help keep them strong and supported.

Start simple and build up

If you’re new to strength training, bodyweight exercises are a great place to begin. As you get stronger, you can gradually incorporate dumbbells, resistance bands, machines, or classes like TRX.

Progress gradually

A simple rule of thumb: if you can squeeze out a couple of extra reps at the end of your sets for a couple of workouts in a row, it’s probably time to increase the weight slightly.

Keep it interesting

Training for a race can get repetitive. Strength training adds variety to your routine and can help keep you motivated.

Short on time? Do what you can

Even a quick 10–15 minute strength session is better than nothing. It all adds up.

Form matters

Proper technique is key. Strength training should support your running, not sideline you. If you’re unsure where to start, getting guidance from a personal trainer can make a big difference.

Recovery is part of the plan

Rest days, stretching, and even lighter activities like yoga all play a role in helping your body adapt and improve. You can also incorporate recovery training modalities such as cupping, scraping, percussion therapy, compression therapy, cryotherapy, and massage therapy—all available at Western’s Renew integrative wellness center.

Strength exercises to add to your routine

You don’t need to do all of these at once! Pick a handful and rotate them into your workouts:

• Squats (goblet, split, or single-leg)

• Deadlifts (barbell or hex bar)

• Lunges (forward or reverse)

• Step-ups

• Calf raises

• Glute bridges

• Single-leg Romanian deadlifts

• Box jumps 

• Push-ups and tricep dips

• Dumbbell rows and lat pull-downs

• Overhead shoulder presses

• Core work like planks, dead bugs, Russian twists, and bird dogs

Aim for a balanced routine that hits your lower body, upper body, and core.

Want a little extra guidance?

If you’re not sure where to begin or just want a little extra motivation, you don’t have to go it alone. At Western, our certified personal trainers can help you build a personalized strength routine that complements your running goals. Connect with a personal trainer here.

Or get support in class from a group fitness instructor in Western group fitness classes like Strength, TRX, Strong Nation, Resistance Strength, Pumped Up Strength, Total Body Strength, Step & Strength, and Core & Strength. Check out the Group Fitness Schedule here. 

Ready to run stronger?

Don’t just log miles this spring—build strength that supports every step. With the right balance of running and resistance training, you’ll feel stronger, more efficient, and ready to tackle whatever distance you have in mind.

Stop by Western to get started, explore our classes, or connect with a trainer today. Your strongest run yet is waiting!