Strength Training For Runners At Home

Strength training can supplement a runner's speed, endurance and prevent common injuries in the knees and hips. Lifting weights also helps to avoid a long distance "runner's physique" which can look stringy and waif-like.

Training for running should include the legs for endurance and strength. The core is trained for stability and running posture.

It's ideal to train 2-3 times a week. Include endurance and strength training for the lower body and abs, (see example below) and full body resistance workouts.

At-home strength training workout for runners:

Lower body: Endurance and Core Conditioning

Time: 30 minutes

Equipment: Stability ball and dumbbells

Body weight stability ball squats on the wall

20-25 reps, 2 sets

Body weight lunges

15-20 reps, 2 sets

Seated Squats (put a chair behind you, squat until you barely touch the chair and rise) with dumbbells at the shoulders

12-15 reps, 2 sets

Lunges with dumbbells at your side

12-15 reps, 2 sets

Stability Ball wall squat timed in seated position

See how long you can hold the squat x 2

Stability ball leg curl

15-20 reps, 2 sets

Stability Ball Crunches

15-20 reps x 2

Bicycle Crunch

15-20 reps x 2

Plank

Timed until failure

Side Plank

Timed until failure

Stability ball alternating back extension

15-20 reps X 1

Always warm up for approximately 5 minutes before a routine and stretch afterward. The best time to train your lower body is right before a run. Take the next day off from both strength training and running, for proper recovery.

Strong Bodies = Strong Runs!