As a runner, it’s important that you do more than simply run. If you want your sessions to be long, fast, and strong, it’s vital to support your body’s capacity to consistently do this. Here’s why strength training for runners is so essential, plus some simple exercises you can try at home, in the park, or at the gym.

1. STRENGTH TRAINING FOR
RUNNERS | 5 ESSENTIAL EXERCISES

3. As a runner, it’s important that you do more
than simply run. If you want your sessions to be
long, fast, and strong, it’s vital to support your
body’s capacity to consistently do this. Here’s
why strength training for runners is so essential,
plus some simple exercises you can try at home,
in the park, or at the gym.

4. WHY STRENGTH TRAINING IS CRUCIAL
FOR RUNNERS?
For a runner, being strong means being able to
maintain good posture and technique
throughout their run, even the really long ones.
If a certain part of your body is weak, then other
parts begin to compensate. This leads to two
things:

5. 1) your running economy suffers.
2) your running technique changes, requiring more
effort to maintain your pace.
Changes in running form can also lead to injuries.
The prevalence of injuries in recreational or
competitive long-distance runners has long been
documented and for many, injuries are the main
cause of giving up the sport. That’s why it’s
important for all runners to include regular strength
training, as it will significantly reduce the risk of
injury.

6. Strength training also becomes more important
as we age for similar reasons. We all start to lose
around three to five percent of our muscle mass
each decade after the age of 30. The only way to
counteract this change is to strength train on a
regular basis. Otherwise, the risk of injury
increases as we get older. So essentially,
stronger muscles = stronger bones = fewer
injuries.

7. So, it’s vital that strength training be part of
every running program. The beauty is that
strength training can be as beneficial as your
actual runs and are easy to start with some
simple exercises (see below). Increasing strength
addresses any structural weaknesses in your
body, including muscles, joints, and connective
tissue. As a result, you will develop resilience to
deal with the prolonged cyclical nature of
running.

8. WHAT TYPE OF STRENGTH TRAINING
IS USEFUL FOR RUNNERS?
Many running coaches recommend bodyweight
exercises, such as push-ups and planks, or light
weights to strengthen the legs with lunges and
squats. But it isn’t just the legs that need to be
strong. A capable core means the runner is able
to hold the upper body upright and minimize
unnecessary side-to-side movements.

9. Your arms are also important in running as their
motion drives your legs. Think of your arms as
similar to those of a conductor. They set the pace
for the orchestra, which is the rest of your
body. Don’t forget your hips, too, as weakness here
has a direct impact on your knees and knees. That’s
why the ideal strength training routine for
improving long-distance running performance is
one that primarily strains your legs but doesn’t
forget the rest of your body.

10. You can also try a hybrid workout, where you do
intervals of running and strength training all in
the same session. This is a great way to prevent
boredom, especially if you run on a treadmill at
home or at the gym. Just remember to start
slow and don’t push yourself too hard, as hybrid
workouts can be high-intensity, and your body
needs time to adjust so you don’t risk injury.

11. GETTING STARTED WITH STRENGTH
TRAINING
If you’re completely new to strength training or it
isn’t a regular part of your workout routine, start by
adding one to two total body workouts to your
training schedule each week. You can get a good
workout even in half an hour with little or no
equipment.
For at-home workouts, just clear some space for
lunges, squats, sit-ups, and push-ups. For outdoor
workouts, head to a park and make use of a bench
for step-ups and dips.

12. The two key things to remember are to take your
strength exercises slowly. You’ll get more out of
each movement if you don’t rush them. Also, don’t
overdo it. One to two strength training sessions is
all you need.
Don’t have time to plan your strength sessions?
Don’t worry. Polar’s training guide, FitSpark™, offers
daily, readymade on-demand workouts that match
your recovery and fitness level as well as your
training history. Plus, it’s all easily accessible on
your running watch.

13. STRENGTH EXERCISES FOR RUNNERS
BACKWARD-STEPPING LUNGE WITH TAP OR KNEE:
• Start with your feet right underneath your hips,
with the bar sitting on your shoulders and your
knees slightly bent.
• Take a long step back until your back knee comes
close to the floor and your front knee is at a 90-
degree angle.
• Lift back up to the start position and either tap
the floor or bring the back knee forward and up.
Be sure to lift your hips as you come back up.

14. DEADLIFT
• Stand with your feet hip-width apart, and knees
slightly bent, with your weight mostly on your
heels.
• Keeping your back extended all the way from the
nape of your neck to your tailbone, tip forward
from the hips.
• Bring the bar just below knee height, then lift
back up to standing. Keep your hips still and your
knees soft.

15. MOVING LUNGE WITH TAP OR KNEE LIFT
• From a standing position with the bar resting
on your shoulders, leap forward until your
back knee almost touches the floor.
• Bring your back foot in, either by tapping the
floor or with the big knee lift, and take a big
step.
• Move forward, alternating legs.