At home strength training for runners

What strength training can I do at home as a runner?

First off, LOVE that you’re ready to bring more strength into your training. 💪 As a runner, strength training is an absolute game-changer—it helps you run stronger, faster, and more efficiently while keeping injuries at bay. And you definitely don’t need a gym membership to make it happen.

Here’s what to focus on to build strength at home and start seeing some gains:

1. Focus on running specific movements, specifically
   1. Single leg strength – think split squats, lunges, step ups, single leg deadlifts and hip thrusts. Single leg work builds stability and mimics the demands of running.
   2. Glute power – moves like glute bridges, banded walks, single leg balances, side planks, clam shells will keep your hips strong and your stride powerful!
   3. Core strength – planks, deadbugs, russian twists, plank rotations, hollow holds are all great core moves to keep your form solid! It’s important you work your core in different planes and directions to mimic running too.
   4. Lower leg work – calf raises, pogo hops, tib ant raises, tip toe walks (multi-directional) are a MUST for building your capacity to handle running load!
   5. Don’t neglect your upper body – think push ups, banded rows, flyes, tricep dips. Upper body strength is key for maintaining good posture and improving your running efficiency (saves energy when you run so you can run faster for longer!)
2. Progressively challenge your muscles – over time, you will get stronger and it’s important that you continue to challenge yourself in strength training, you can:
   1. add more resistance through resistance bands, dumbbells, water bottles or even heavy text books. Get creative!
   2. Increase the number of reps or sets you do for an exercise
   3. Slow down the movement or add pauses to make a movement more challenging!
3. Prioritise consistency
   1. Aim for 2-3 strength sessions per week, spaced out from your key running days to allow recovery. Even 20-30 minutes is enough to make a big difference if you stay consistent.

Home Strength Workout Example for Runners

A1 – 8/side X Bulgarian split squats with a moderate to heavy weight (or 12 if you’re using bodyweight)

A2 – 8-12 X Push Ups (depends how many you can do!)

X 3-4 rounds

B1 – 8 X Glute bridges with a heavy weight (12-15 if bodyweight)

B2 – 15-30S/side Side plank

C1 – 10 X Bent over T raises using small weights or water bottles (15-20 with no weights)

C2 – 12-15 calf raises (single leg if you can!), you can progress these to pogo hops once you’ve started feeling stronger

C3 – 20 X deadbug heel taps

Strength training doesn’t have to be fancy to be effective! The goal is to build stronger, more resilient muscles that support your running and keep you injury-free. Start small, be consistent, and adjust as you progress. You’re already taking the right steps—go crush it! 🏃‍♀️💥

Let’s go!