Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Training

Run College: 6 Weeks to a Faster You Strength Training

Lock Icon

Become a member to unlock this story and receive other great perks.

Already have an Outside Account? Sign in

Outside+ Logo

All Access
Fall Sale
$1.52 / week*

  • A $500 value with everything in the Print + Digital Plan plus 25+ benefits including:
  • Member-only content on all 17 publications in the Outside network like Better Nutrition, Yoga Journal, Clean Eating, and more
  • Today’s Plan training platform with customized programs
  • Gaia GPS Premium with hundreds of maps and global trail recommendations, a $39.99 value
  • Professional race photos from FinisherPix
  • Exclusive discounts on gear, travel, and race-entry fees
  • Annual subscription to Outside magazine
Join Outside+
Women's Running

Print + Digital
Special Price
$0.50 / week *

  • Annual subscription to Women's Running magazine
  • Access to all member-exclusive content on WomensRunning.com
  • Ad-free access to WomensRunning.com
Join Women’s Running

*Outside memberships are billed annually. You may cancel your membership at anytime, but no refunds will be issued for payments already made. Upon cancellation, you will have access to your membership through the end of your paid year. More Details

Editor’s Note: This article is part of  Run College: 6 Weeks to a Faster You. This instructional content is available exclusively to Outside+ members. You can read more about the course and its offerings here. Already a member? Register here.

 

Gaining Strength

Runners who develop strength to a sufficient level are less prone to injuries that can occur during hopping, plyometric, sprint, or hill rep training. If you cannot do 30 lunges on one leg while using only your body weight, the strength of the muscles around your hips (especially the glutes, upper hamstrings, and quads) are insufficient to stabilize your body upon ground contact. Without stability, you cannot generate the forward and upward propulsive force needed for speedy running.

Every strength session will include 11 key exercises. Long-term success depends on the use of a systematic (progressive overload) training plan increasing the number of reps, resistance, and frequency of strength training sessions.

Remember to take into consideration your prior (and recent) experience as you select a strength training level. If strength training is new for you, or if you have not strength trained in a long time, classify yourself as a Beginner for the first 6-week training cycle.

Avoid strength training during the two days before competing in a race. Complete your last serious strength training sessions 5-6 days before your peak race of the competitive season.

Beginners, train twice a week on long run days.

Intermediate runners should alternate between two sessions one week, and then three sessions the next week, repeating this 2-week cycle three times during the course of the program.

Advanced runners will strength train three times per week on long run days, at least 48 hours apart.

Section divider

Strength Training Essentials

Video loading...
Section divider

Air Squats with Kettlebell

Video loading...
Section divider

Lunges

Video loading...
Section divider

Step Downs & Step Ups

Video loading...
Section divider

Heel Raises

Video loading...
Section divider

Wall Sits

Video loading...
Section divider

Hip Adduction

Video loading...
Section divider

Hip Abduction

Video loading...
Section divider

Hip Flexion

Video loading...
Section divider

Hip Extension

Video loading...
Section divider

Ankle Plantarflexion

Video loading...
Section divider

Ankle Dorsiflexion

Video loading...
Section divider

Ankle Inversion

Video loading...
Section divider

Ankle Eversion

Video loading...
Section divider

Arm Swings

Video loading...
Section divider

Crunches

Video loading...
Section divider

Plank

Video loading...

PreviousNext