“I know I need to strength train. I just don’t know where to start.”
“I want my next race to go better, but I don’t know what the right strength exercises are.”
“I know some exercises that are probably good for runners, but I don’t know how to put them together.”
If you’re a runner with “strength training” on your to do list, but unsure how to cross it off,
consider this your fool-proof guide.
I talk with lots of runners who know they need resistance training, that it’s good for them a thousand different ways, and it’ll improve their running and upcoming races.
But getting started is hard.
Confusing.
Overwhelming.
Between not knowing where to start, which exercises to do, how heavy to lift, how many times a week…
It's easier to “accidently” fall into your running shoes and run out the door rather than pick up your dumbbells.
I get it.
That’s why I wanted to write you a strength circuit to get you started.
This circuit is for the runner whose looking to get started, wants runner-specific exercises, and needs a total lower body workout that, without fail and with heavy weights, WILL make them a stronger runner.
My promise to you:
if you challenge yourself, use this circuit and heavy weights, and do it 2x a week, in one month you WILL feel stronger and you WILL run better.
With so much information on the internet, it’s hard to know what’s “good” and worth your time versus the same regurgitated mediocre advice that won’t get you one step further.
Trust me: this will.
But you gotta commit.
I like to take exercises that you’re familiar with and put a running twist on them.
Because I want you to feel like you’re using your time effectively, efficiently, building the exact strength you need for stronger glutes, fatigue-resistance calves, and killer quads that can handle any hill descent.
Let's hop in.
Total Lower Body Strength Circuit For Runners
Circuit:
3 sets each // LIGHT & medium weights
Walking Lunges
10 reps ea leg X heavy
Split Squat progression to Bulgarian Split Squat
8 Reps X heavy
RDL with foot against wall
12 Reps X heavy
Elongated Runner’s Stance Knee Bent Calf Raise
12 Reps X weighted as needed
Lower Body Strength for Runners: Written by a Physical Therapist
Walking Lunges
Basic? Yes. But with a twist
THE REASON WHY: if you use your imagination, you can see how lunges look like your running stride, right? But add some HEAVY weight, and whoa. Quads burning, balance tipping. It’s an entirely new experience. But the magic of this exercise is how to targets both quads and glutes (plus core and balance if you want to be nerdy ;)
This exercise easily places you in a position that looks like running. But how do you make it harder when you’re ready? Lunge BACKWARDS!
Split Squat progression to Bulgarian Split Squat
I know not everyone can jump into a Bulgarian Split Squat. So don’t worry; I have options.
Have you heard of a split squat? It looks an awful lot like your lunge above, but there’s a difference. Walking lunges are typically a looong or large stride forward (or backward).
A split squat on the other hand starts as a “proposal”. That’s how I get the spacing right every time. Start standing on both knees, bringing one knee up. From here, stand up on your feet. That’s the exercise. Add some weight, keeping your body weight on your front leg.
When you’re ready for something spicier, than you can upgrade to a Bulgarian split squat. But don’t ever let your current “weakness” hold you back. There’s always a way to adapt an exercise to your body. If you ever need help, shoot me a message on Instagram.
RDL with foot against wall
I swear RDLs are every runner’s favorite exercise…
PRO TIP: why use only one glute when we could use both? ;) I know this variation with your foot on the wall can be an additional balance challenge, but I think it’s well worth it.
When we run, both glutes are in use pretty the entire time. The leg you land on: your glute is busy keeping that leg stable and knee + ankle strong. The trailing leg behind you: the glute just worked overtime propelling and pushing you forward. So why not have our strength exercises replicate the same demands as running?
Think of this exercise as another chose-your-adventure like the squats above. You can always start with the regular RDL, work into the RDL with foot against the wall, and when you’re ready for something spicier, add that little internal hip rotation I show you in my youtube video linked above ;)
Elongated Runner’s Stance Knee Bent Calf Raise
If you’ve been here a while, you know I have a vendetta against calf raises. And we’re slowly mending our relationship.
THE KEY: don’t forget about your soleus. It’s the other large-er muscle in your calf. This muscle gets overlooked and you end up paying the price with shin splints, stress fractures, and other scary words.
But don’t settle for boring knee bent calf raises. When we make them look like running in this video, we obviously target your soleus, greater than your gastroc. (I’m convinced the gastroc is going to pitch in some regardless of whether the knee is bent or not.)
But what takes this calf raise to the next level is adding a rolled up towel or if you’re REALLY fancy, a tool call the ToePro, under the front half of your foot. This challenges not only your calf muscles, but encourages your feet and ankle muscles to get involved too. Work smarter, not harder. And we all know, stronger feet mean faster times and fewer injuries.
WRAPPING UP
Got any last questions like…
Is 4 exercises enough?
Do I need to do these in a gym?
I’m so glad you asked.
Yes, 4 exercises can be enough.
And here’s why:
Sometimes more is just more.
A lot of runners fall into the trap of doing TOO. MUCH.
If we do more strength exercises and add more reps we get stronger, right?
If we run more miles and run every mile fast we get faster, right? ;)
Sometimes more is just more.
Just like 80% of our runs needs to be easy, our lifts (strength exercises) equally need to be strategic.
When it comes to strength training, the number of the exercises does NOT indicated the quality of the workout.
How heavy you lift (safely) does!
Our muscles respond to the physiological stimuli of lifting something heavy. They can also respond to the stimuli of lots and lots of reps…but runners forget...
We’ve already got that part covered with our endless miles.
The physiological adaption we’re chasing is hypertrophy, larger, stronger muscles.
So let it be easy.
4 exercises that are made for runners, get you stronger like a runner, in 20 minutes.
Do I need to do these in a gym?
Not at all!
I design probably 80% of my strength workouts on my website, blog, and youtube to be done at home.
You’ll probably need to buy some heavier weights, but you needed an excuse to get those anyway.
Here it is.
I understand that most runners are juggling family, social commitments, a full time job, taking care of pets, etc.
Lowering the barrier to entry (making it easier to get started with your strength workout) rather than putting up yet another roadblock and excuse not to strength train is the last thing you need.
If you’re like me and like the vibe of your local gym, go and let it motivate you!
If you enjoy singing along to your favorite Taylor Swift or Journey song in the privacy of your garage or basement or living room, rock out and get strong there. ;)
If you’re looking for more strength training circuits to help you become a stronger runner, race better, and stay injury free, check out my Stronger Runner: 14 Day Challenge.
2 weeks of strength training done and planned for you.
All you have to do is hit play.
Until next time, running fit fam...
Dare to Train Differently,
Marie Whitt, PT, DPT //@dr.whitt.fit
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