4-week run strength training plan

Strength training improves your performance in running. The two primary benefits are improvements in both endurance and economy.

Also, with proper strength, you can maintain stride length late in the run. Which gives you a better chance to keep your run speed.

Four weeks of run strength training

So, to help you run better, we have put together 14 strength exercises in a 4-week run strength training plan.

The program includes three sessions per week. Each exercise has clear step-by-step instructions with companion videos.

Sessions are 40 – 60 minutes long, including the warmup and cool-down.

Running exercises at home

In our run strength routine, we use resistance bands of different strengths. It makes it perfect for home workouts or strength training on the go. However, if you have access to a gym, then you alter the resistance band with the equipment at the gym.

To vary the workload, we recommend a light, medium, and heavy resistance band.

Strength training for runners

We include the following exercises,

• Walking lunges
• Squat
• Split squat
• Bulgarian split squat
• Step-ups
• Deadlift
• Standing hip flex
• Single-leg curl
• Toe raise
• Lying hip flex
• Hammer curl
• Runner´s raise
• Upright row
• Tubing row