Strength training for runners

Heavy, low-rep strength work, in a set order. · 2 min read · Updated September 30, 2026

In short: Research reviews find heavy or explosive strength training has a small, positive effect on running economy and 3–10 km time-trial performance. A 5-exercise session in order, with sets and reps.

How we made this guide: we built it from the research below and checked every number against it: Blagrove et al., systematic review of strength training for distance runners (2018).

Plenty of runners do light circuits with high reps. The research points the other way.

What the research says

A systematic review by Blagrove and colleagues (2018) looked at 24 studies of trained middle- and long-distance runners. Strength training with heavy loads or explosive movements had a small, positive effect on running economy and on time-trial performance over 3–10 km.

A session in order

#	Exercise	Sets × reps	Why
1	Heavy squat (or trap-bar deadlift)	4 × 4	Heavy and short, not a pump.
2	Romanian deadlift	3 × 6	Strong, resilient hamstrings.
3	Bulgarian split squat	3 × 8 each leg	Running is a one-legged sport.
4	Heavy calf raise	3 × 8	Your calves and Achilles take every stride.
5	Plank or Pallof press	3 sets	A stiff trunk holds your form when you’re tired.

This is the order our own runner strength session uses: the heaviest lift first, while you’re fresh, and the trunk work last.

How to fit it around running

Keep it heavy and short. The goal is force, not soreness.
Leave time before hard runs. Our runner strength plan says to keep it at least 6 hours away from a hard run.
Ease off before a race. Many runners drop heavy lifting in the last week or two.

Log it with your runs

Seeing strength days next to your runs is the easiest way to keep both going. We built My Track Record so a session is one spoken sentence: say the exercises and it’s logged.

General information for healthy adult runners, not medical advice. If you’re new to lifting, have an injury or a medical condition, learn the movements with a qualified coach or physiotherapist and build the load gradually.

Log runs and strength sessions in one place, by voice.
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By Andrew, founder of My Track Record. Andrew has been active all of his life across a variety of sports and continues to stay active through climbing, swimming, weight training, golfing, snowboarding, and more. He built My Track Record so logging food and training takes one spoken sentence and can support any activity. He puts these guides together from published sports science research cited on each page. About Andrew

Sources

Blagrove RC, Howatson G, Hayes PR. Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Med. 2018;48(5):1117–1149. Source