12 Strength Training Moves for Runners

Training for a marathon takes a lot of time and dedication. As the weeks go on, mileage builds and you spend more and more time running. And as more time is spent running, it’s easy to overlook all the other little things that should go into training. I know I have a tendency to get so wrapped up in the miles and focusing on paces that I can forget about things like nutrition, strength, and core work. But those aren’t just add-ons when it comes to a successful marathon training cycle—they are the essentials that make up the base.

I used to be really diligent about core/strength work. When I was running with the Ft Hood Army 10 miler team back in 2007, I would have practice at 5 am and then immediately head to the gym to do 30-45 min of weights, core, or cross-training before showering and going to work by 8am.

In an ideal world, I’d have more time to log all my miles and do the core/strength work I want to do. The reality is that sometimes it’s one or the other. And for a while, I let the little things slide in favor of running more miles.

When I ran my 6+ minute PR at the Boston Marathon, I attribute it to my increased dedication to strength training in the months leading up to the race. If you want to level up your running, I highly recommend adding strength training into your routine however you can. Even just 20 minutes a couple times a week can make a difference.

Read on for my strength training routine that can be done at home or at the gym.

Related: 5 Goal-Setting Tips For Your Next Training Cycle

Here are 12 of my favorite strength/core exercises. Just a few notes

• All of these can be done in your home with nothing but simple free weights.
• There are a lot of variations to these moves. You can increase the number of reps, number of sets, increase weight, etc.
• I aim for 15 reps on each leg and go through the entire sequence three complete times while using 10 lb weights in each hand.
• Some days I do all of the exercises; other days I pick and choose a few (depends on how much time I have).
• I like to alternate a leg exercise with a core exercise. It allows me to keep my heart rate up while resting that part of my body. 

1. Forward Lunges: Hold weights in both hands. Lunge forward with your right leg. Then back to start position. Lunge forward with left. Repeat 20-30 times (10-15 reps on each side).
2. Deadlifts: Hold weights in both hands. Stand upright. Then lean over at the waist and bring weights to your toes. Stand back up. Repeat 10-15 times.
3. Box/Bench Steps: Hold weights in both hands. Use a 12-18 inch high step. Step up with your right leg and bring your left knee to your chest. Put your left leg down on step. Step down with your right and then left. Repeat with right leg 10-15x. Repeat with left leg.
4. Side Bends: Hold weight in right hand at your side. Left hand on hip. Feet shoulder width apart. Bend to the right so you feel the stretch on your left side. Repeat 10-15 times. Then repeat with weight in left hand.
5. Foot-Elevated Single Leg Squats: Hold weights in both hands. Use 12-18 inch step (keep it behind you). Keep right foot on step and go up and down so you are lunging with your left leg. Repeat 10-15 times. Then repeat with the right leg.
6. Push-ups (1 minute): I do as many regular pushups as I can before going to my knees.
7. Squats: Hold weights in both hands. Legs should be shoulder-width apart. Go all the way down (don’t let your knees pass your toes) and then up. Repeat 10-15 times.
8. Plank with leg lifts (1 min): Get into normal plank position. Lift right leg in air and hold for 5 seconds. Lower. Lift left leg and hold for 5 seconds. Repeat.
9. Wide-Stance Leg Squats: Hold weights in both hands. Open your stance wider than shoulder width and turn your legs out (toes are not pointing forward). Squat down and then come up. Repeat 10-15 times.
10. Russian Twists: Sit down. Keep your back at 45 degree angle with your legs either on the floor or in the air (more advanced) so your body is making a “V”. Start with no weight and twist your upper body to the right, then to left (that’s one rep). Repeat 15-30 times. Build up to 10-15 lbs of weight.
11. Wall Sits: Lean against wall in a sitting postion, as if a chair is under you. Can be done with or without weights. Start with 30-45 seconds and gradually increase by 15 seconds.
12. V-ups: Lie flat on the floor. Keeping your legs straight, then lift them up in the air. At the same time, bring your upper body up to a sitting position so you can touch your toes. Let your upper body and legs return to the starting, flat position. Repeat 10-15 times.