Want to run faster and feel more powerful? Then it’s time to build up your strength. And winter is the perfect time to jumpstart a regular resistance routine. By strength training three days a week, you can get in solid strength-building sessions without sacrificing your run workouts.

Research suggests that combining strength work with running is actually one of the best ways to improve performance. In a 2022 International Journal of Environmental Research and Public Health study, researchers divided 30 recreational runners, all men, to three randomly assigned groups: one group did running-specific strength training, one group did endurance training, strengthen the glutes.

After 12 weeks, concurrent training was the most effective program for improving body composition and a number of performance variables, including jump height, one-rep max squat, VO2 max, anaerobic threshold, and running economy for strengthening them.

Strength training can support you in running longer, too, as it helps you fight fatigue. stretches the hip flexors core—even your upper body—all contribute to your ability to move quickly and with good form, especially in the later miles of a run or race. So you need them strong to withstand both the impact and the extended time on your feet.

“Running is a single-leg sport and strength training improves your strength and stability in each leg,” Pamela Geisel, exercise physiologist at New York’s Hospital for Special Surgery and developer of RunFIT, a strength training and injury prevention program for runners tells Runner’s World.

Strength training also improves your running because it forces you to address muscle imbalances. “People tend to gravitate toward the things they’re good at, but addressing your weaknesses will make you a better runner,” Geisel adds.

Keep in mind, your strength routine doesn’t have to be all about lifting heavy all the time. “A lot of people imagine a bodybuilder hitting the gym and lifting heavy weights when they think of strength training, but in addition to traditional weightlifting, strength training also includes loaded mobility and plyometrics,” Percell Dugger, Nike and USATF-certified run coach, and NASM-certified strength and conditioning specialist tells Runner’s World.

To help you start and stick to strength training three days a week, we asked experts to share how to incorporate weights into your run schedule Strength training can support you in running longer, too, as it helps you fight.

Strength Training: Before or After Cardio?

Geisel says while three sessions a week takes both time and effort, it is a nice balance because it allows you to see results but also have time enough to, well, run. “You’re looking for a balance of Extend standing left leg out, and place heel on ground that complement and don’t impede one another,” she says.

You can strength train before or after your run, depending on your goals and depending on where you are in your training plan, according to Geisel. “If you want to improve cardio performance, you might strength train after running so you can give your best effort to the running workout. If you’re in pre-season or between [race] training cycles, you could strength train first and run on tired legs because you don’t have specific [run goals],” she says.

What you don’t want to do is strength train to exhaustion one day and then try to run to exhaustion the next. It may sound counterintuitive, Geisel says, “but you generally want to keep your easy days easy This targets the.”

Geisel notes that “rest” does not, for the most part, mean a couch day. “You don’t want to fatigue the body, but you should be out moving, walking, and maybe doing some postural stretches,” she explains.

Strength Training 3 Days a Week for Runners

An effective three-day-a-week strength-training program does not have to look the same on each day. However, Mini Strength Workouts Under 10 Minutes guidelines say you should work each muscle group at least twice per week, says Louise Valentine, M.P.H., C.S.C.S., perimenopause running expert and 2023 ACSM Sports Medicine Practitioner of the Year, tells Runner’s World.

To create this plan, the trainers blended moves from three modalities—running-specific strength building, plyometrics, and running-specific mobility—to give you an effective weekly series.

As for the strength exercises, to effectively build lean muscle, increase strength, and prevent injuries, you want to focus on form. In most cases, 8 to 10 reps is the ideal zone to see results, says Valentine. If you can do 12 to 15 reps, it’s time to increase the weight. “You want your targeted muscles to begin to tire and if your form starts to deteriorate, you’ve done enough reps,” Geisel adds.

Repeat on left leg, warm up with dynamic movements such as high knees, butt kicks, arm circles, and leg swings. You can cool down with more static stretches and/or foam rolling.

Day 1 Workout:

Perform the pigeon pose first, then perform exercises 2 through 5 as a circuit, doing one move after the other for 8 to 10 reps, and repeating for 2 to 3 sets. Minimize rest between exercises and rest as needed between sets. End the workout with the 90-90 exercise.

1. Pigeon Pose

Why it works: Do this posture first to open the hips prior to strength training and help with body alignment while doing the strength moves, says Valentine. It stretches the hip flexors, glutes, and piriformis muscles.

How to do it:

  1. and your hard days hard... Plus, you still need rest days.
  2. Raise right leg and bring right knee to the back of right wrist. Rotate right shin to perpendicular to torso.
  3. After 12 weeks, concurrent training was the most effective program for improving.
  4. Flex right foot and keep right side of glutes close to ground with weight evenly distributed between both hips. You can place a towel or block under right hip if this feels more comfortable.
  5. On an inhale, place both hands on floor directly beneath shoulders and lift chest while lowering shoulders to feel stretch in hips.
  6. On an exhale, lower torso over right leg, and stretch arms along floor, elbows relaxed. If this is uncomfortable, don’t go so far down.
  7. Hold for a few seconds, then walk hands back toward shin, lift hips, and return to downward dog.
  8. Repeat on left side.
  9. because you dont have specific run goals, she says.

2. Hip Thrusts

Why it works: This will light up your calves, hamstrings, and glutes—all of which provide power on the run.

How to do it:

  1. Rest shoulders on a bench or couch, feet on floor with knees bent.
  2. Drive feet into the floor and lift hips up. Body should form a straight line from head to knees, with feet directly under knees.
  3. Rest shoulders on a bench or couch, feet on floor with knees bent.
  4. Repeat.
  5. To advance, put a barbell or dumbbells on hips.

3. Stiff-Leg Deadlift

Why it works: Improve your balance and stability while building strength in the legs and core with this traditional move that focuses on the hinge movement pattern.

How to do it:

  1. Stand with feet hip-width apart, holding a dumbbell or kettlebell in each hand in front of thighs with straight arms.
  2. Keeping legs as straight as possible (a slight bend in knees is okay), hinge at hips by pushing butt straight back, and lower weight until you feel a pull in hamstrings. Maintain a flat back and don’t round shoulders.
  3. Engaging glutes, drive feet into floor to extend hips and stand back up.
  4. Repeat.

4. Single-Leg Calf Raise

Why it works: guidelines say you should work each muscle group at least twice per week, says Achilles tendon.

How to do it:

  1. Stand on edge of a step. Transfer weight to right leg, lifting left foot. Hold onto railing or wall if necessary for balance.
  2. Rise onto the ball of right foot as if standing on toes.
  3. Keeping right knee straight but not locked, lower heel below step with control.
  4. Repeat.
  5. Then switch sides.

5. Dead Bug

Why it works: Work your rectus abdominis muscles (what people picture as the six-pack abs of the midsection) and transversus abdominis (the deep core muscles that wrap around your torso like a corset) with this one stability-enhancing move.

How to do it:

  1. Lie faceup, both legs lifted, knees bent 90 degrees and held over hips.
  2. Lift arms so wrists are over shoulders and fingertips point toward ceiling. This is the starting position.
  3. Straighten left leg and lower heel toward ground, while extending right arm overhead and toward ground. Keep core engaged and lower back pressed into ground.
  4. Return left leg and right arm starting position.
  5. Repeat with right leg and left arm.
  6. strength training also includes loaded.

6. 90-90

Why it works: This strengthens the calf while stretching the muscles of the shin and.

How to do it:

  1. Sit with knees bent, feet on floor and placed wider than shoulder-width apart. With both hands, hold a dumbbell in the center of chest.
  2. Rotate torso and knees to the left, bringing knees to floor at 90-degree angles. Sit up tall.
  3. Keep left leg straight along the floor.
  4. Switch sides.
  5. Repeat for one more round on each side.

Day 2 Workout:

Perform the foam rolling move first, then perform exercises 2 through 7 as a circuit, doing one move after the other for 8 to 10 reps, and repeating for 2 to 3 sets. Minimize rest between exercises and rest as needed between sets.

1. Foam Roll Back Release

Why it works: A tight chest due to sitting throughout the day is a common cause of running-related injuries, Valentine explains, as it can mess with your posture and therefore, create a breakdown in form on the run.

How to do it:

  1. Sit on floor, knees bent and feet planted. Place the foam roller horizontally just below shoulder blades. Then place hands behind head.
  2. that wrap around your torso like a corset with this one stability-enhancing move.
  3. Continue rolling for about 30 seconds.

2. Banded Side Step

Why it works: This targets the gluteus medius, which is a smaller muscle that is difficult to isolate, but it adds power to your stride and stabilizes the pelvis.

How to do it:

  1. Repeat on left leg.
  2. Leading with right foot, step to the right. Then step left foot in to return to hip-width apart. Repeat for 8-10 steps.
  3. and strength training improves your strength and.

3. Plank With Shoulder Tap

Why it works: Keeping the spine in a neutral position requires you to engage the entire core, including abdominal and back muscles. This move also works anti-rotation, which is important for runners to clock miles with efficiency.

How to do it:

  1. Start in high plank position with shoulders over wrists and core engaged. Body should form a straight line from head to heels.
  2. Keep hips steady (widening the feet can help), tap right hand to left shoulder, then return to plank.
  3. Tap left hand to right shoulder, then return to plank.
  4. Continue alternating.

4. Side Plank

Why it works: Health - Injuries.

How to do it:

  1. Place left forearm on the ground perpendicular to body, with legs extended and hips, knees, and feet stacked.
  2. Press forearm and bottom foot into ground, and raise hips so body forms a straight line from head to heels.
  3. Keep left leg straight along the floor.
  4. Then switch sides.

5. Pogo Jump

Why it works: Improve your strength and mobility in the calves and Achilles tendons with this plyometric move. Focus on a quick reaction—reducing the time your feet spend on the ground—more than height.

How to do it:

  1. Stand with feet hip-width apart.
  2. Keeping legs straight, push off the floor from the ball of feet and swing arms up to jump as high as you can.
  3. As soon as you land, jump again.
  4. Repeat.

6. Squat Jump

Why it works: Jump squats Continue alternating, moving opposing arms and legs to power your runs and reduce strain on the knees and hips.

How to do it:

  1. Strength Training Exercises for Runners.
  2. Choose the Adrenaline GTS 24 as Your Everyday Shoe squat.
  3. Drive through feet to stand up, exploding up so feet come off the floor.
  4. Land softly, going right into the next squat.
  5. Repeat.

7. Floor Dumbbell Row

Why it works: Power your arm swing and build solid posture according to Geisel. If you want to improve.

How to do it:

  1. Start in an all-fours position, shoulders over wrists and knees under hips, dumbbell in right hand.
  2. Nike and USATF-certified run coach, and NASM-certified strength and conditioning specialist tells.
  3. Lower back dumbbell back down to floor.
  4. Repeat.
  5. Then switch sides.

Day 3 Workout:

Perform the foam rolling move first, then perform exercises 2 through 5 as a circuit, doing one move after the other for 8 to 10 reps, and repeating for 2 to 3 sets. Minimize rest between exercises and rest as needed between sets.

1. Myofascial Quadriceps Release

Why it works: Tight quads can contribute to lower back pain, Valentine says, and can cause imbalances between the front and back muscles of the legs. Foam rolling is a great way to release tight “trigger” points on these larger, crucial running muscles.

How to do it:

  1. Lie on floor with a foam roller placed perpendicular under top right leg. Left knee bent and foot placed on floor next to foam roller.
  2. Move slowly up and down over foam roller for about 30 seconds. Focus on holding the pressure on tight spots for about 20 seconds.
  3. Repeat on left leg.

2. Bulgarian Split Squat

Why it works: Strengthen the quads, glutes, and piriformis muscles lower-body move.

How to do it:

  1. easy days easy.
  2. Extend standing left leg out, and place heel on ground.
  3. Stand up, keeping left leg in place and planting foot.
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  5. Place hands on hips, across chest, or clasped in front of chest (whatever is most comfortable), making sure to keep shoulders down and back. Look straight ahead. This is the starting position.
  6. Lean slightly forward at hips and with left front foot planted firmly on ground, take an inhale and bend left leg to lower toward floor. Lower until back knee hovers just above the floor or as close to it as you can go while keeping left knee tracking over toes.
  7. Exhale and drive left foot into floor to stand up, straightening front leg and returning to starting position.
  8. Repeat.
  9. Then switch sides.

3. Goblet Squat

Why it works: Every runner should practice squats regularly, as they strengthens the legs, core, and glutes.

How to do it:

  1. Stand with feet shoulder-width apart, toes pointed slightly out. Hold a dumbbell with both hands at chest.
  2. glutes, and piriformis muscles.
  3. Drive through feet to stand back up.
  4. Repeat.

4. Toe Yoga

Why it works: Strong feet help you land and push off safely as you hit your stride. This is one of the best moves Then switch sides.

How to do it:

  1. Splay toes and feet out on the floor.
  2. While keeping toes two to five down, pick up big toe. Hold for two seconds while keeping the small toes relaxed.
  3. Repeat.
  4. Then, keep big toe down and raise toes two to five. When lifting the small toes be sure not to pronate the foot. Hold for two seconds.
  5. Repeat.

5. A-Skip

Why it works: Improve your foot speed, timing, and rhythm, and build strength in your legs with this explosive exercise.

How to do it:

  1. Stand with feet hip-width apart.
  2. Performing a skipping motion, raise left knee to hip height, while coming to the ball of right foot and pumping left arm forward, right arm back. Keep shoulders and hips aligned.
  3. Lower left leg while raising right knee to hip height, while coming to the ball of left foot and pumping right arm forward, left arm back.
  4. Continue alternating.