Whether you're gearing up for a marathon, half marathon, or obstacle race, adding strength training to your routine can make a noticeable difference. Building stronger muscles helps improve running efficiency, supports better endurance, and can delay fatigue or cramping during longer efforts.
The good news is that you don’t need heavy weights or a gym membership. This simple at-home strength program is designed specifically for runners. For best results, complete these workouts on days when you are not running, or after a short, easy run.
Begin with a light warm-up, perform the exercises in sequence with about 30 seconds of rest between sets, and finish with full-body stretching. If you’re unsure which level suits you, start with the beginner option and progress gradually.
Beginner Strength Training for Runners
If you’re new to strength work or returning after a break, start here.
Lower Body
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1 set of 15 squats
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15 lunges per leg
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3 wall quad sits (hold for 30 seconds each)
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3 sets of 10 calf raises
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1 set of 10 toe raises
Core
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Front plank (30-second hold)
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Side plank on both sides (30 seconds each)
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Bicycle crunches (60 seconds)
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1 set of 12 bird-dogs (hold each for 5 seconds)
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Reverse crunches (30 seconds)
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20 push-ups
Intermediate Strength Training for Runners
Ready for more of a challenge? This level increases volume and intensity.
Lower Body
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2 sets of 15 squats
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2 sets of 15 lunges per side
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3 wall quad sits (hold for 40 seconds each)
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3 sets of 10 heel raises
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15 toe raises
Core
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Front plank (45-second hold)
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Side plank on both sides (45 seconds each)
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Bicycle crunches (90 seconds)
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12 bird-dogs (hold each for 10 seconds)
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Reverse crunches (60 seconds)
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40 push-ups
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3 Superman holds (3 seconds each)
Advanced Strength Training for Runners
This level focuses on building muscular endurance and lean strength.
Lower Body
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3 sets of 15 squats
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3 sets of 10 lunges per side
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3 wall quad sits (hold for 45 seconds each)
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3 sets of 10 heel raises
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2 sets of 10 toe raises
Maintain proper form throughout each movement. Engage your core, keep your posture tall, and ensure your back stays supported from hips to neck.
Core
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Front plank (60–90 seconds)
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Side plank on both sides (60–90 seconds each)
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Bicycle crunches (2 minutes)
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12 bird-dogs (hold each for 15 seconds)
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Reverse crunches (90 seconds)
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50 push-ups
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10 Superman holds (5–10 seconds each)
Consistent strength work can help you run stronger, stay injury-resistant, and maintain better form as the kilometres add up. Start where you are, progress steadily, and enjoy the performance gains that follow.