Running develops endurance, but it doesn’t always build the strength needed to handle higher training loads, maintain good movement control, and produce force efficiently.
That’s where strength training can help.
However, runners shouldn’t approach weight training exactly like bodybuilders. The goal isn’t to exhaust your legs with dozens of exercises or chase muscle soreness after every workout. The goal is to become stronger while keeping enough energy for your regular runs.
I’ve structured this 12-week program around that principle.
It includes two weekly strength sessions, a small number of effective exercises, and gradual progression.
You’ll start by learning the basic movements, then increase resistance as your strength and confidence improve.
Whether you’re training for a 5K, 10K, or simply running to stay fit, this program can help you develop a stronger foundation.
Why Should Runners Include Strength Training?
Strength training can benefit runners in several ways, particularly when combined with a consistent running routine.
1. Improve running economy
Running economy refers to the amount of energy your body needs to maintain a particular running speed.
Research suggests that resistance training, especially progressive heavy strength training, can improve running economy in some runners. It means you may be able to maintain a given pace with less energy expenditure.1 Blagrove, R.C., Howatson, G. & Hayes, P.R. Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Med 48, 1117–1149 (2018). https://doi.org/10.1007/s40279-017-0835-7
2. Strengthen the muscles involved in running
Your quadriceps, hamstrings, glutes, and calves help produce force, control movement, and absorb the repeated loads involved in running.
Strengthening these lower body muscles can improve your ability to handle demanding physical activity.
3. Develop single-leg strength and stability
Running involves repeatedly supporting your body weight on one leg.
Exercises such as lunges and step-ups develop strength on each side and help improve balance and movement control.
Single-leg exercise resources:
4. Improve force-producing capacity
Stronger muscles can produce greater force. This may be useful when accelerating, running uphill, or increasing your running speed.2 Rønnestad, B.R. and Mujika, I. (2014), Strength training and endurance performance. Scand J Med Sci Sports, 24: 603-612. https://doi.org/10.1111/sms.12104
5. Support overall physical resilience
Strength training builds muscular endurance and can be part of a comprehensive approach to managing running-related injury risk.
However, no strength program can guarantee that you won’t experience running injuries.
How I Structured This Strength Training Plan for Runners
When putting together a strength routine for runners, I focus on four things.
1. Focusing on muscles that do most of the work during running
The quads, hamstrings, glutes, and calves do the most work when you run. That’s why I included squats, stiff-leg deadlifts, lunges, step-ups, and calf raises in this program.
2. Include single-leg exercises
Running is essentially a series of single-leg movements. Every stride requires you to support your body weight on one leg before transferring it to the other.
Exercises such as reverse lunges and step-ups help develop strength and control on each side.
3. Keep the training volume manageable
Runners already place considerable demands on their lower bodies through running.
Adding too many strength exercises can increase fatigue without necessarily providing additional benefits.
For beginners, I prefer starting with two sets per exercise and gradually increasing the workload when recovery allows.3 Progression Models in Resistance Training for Healthy Adults (2009). Medicine & Science in Sports & Exercise, 41(3), 687–708. https://doi.org/10.1249/MSS.0b013e3181915670
4. Make strength training support running, not compete with it
A strength workout shouldn’t regularly leave your legs so sore that you struggle to complete your next run.
For this reason, the program uses two nonconsecutive strength sessions per week, avoids training to failure, and includes lighter training weeks.
Beginner-level Resistance Exercises for Runners Who Want to Build Strength
Rather than adding exercises simply to make the workouts longer, each movement serves a specific purpose.
| Exercise | Why it’s included |
|---|---|
| Goblet Squat | Develops quadriceps and glute strength while helping beginners learn proper squatting technique |
| Dumbbell Romanian Deadlift | Strengthens the hamstrings and glutes through a controlled hip-hinge movement |
| Reverse Lunge | Develops single-leg strength, coordination, and lower-body control |
| Step-up | Builds strength while training each leg independently |
| Standing Calf Raise | Strengthens the calf muscles, particularly the gastrocnemius |
| Seated Calf Raise | Trains the calves with a bent knee, placing greater emphasis on the soleus |
| Glute Bridge | Strengthens the glutes through hip extension |
| Plank and Dead Bug | Develop trunk control and the ability to resist unwanted movement |
| Bench Press and Row/Pulldown | Maintain balanced upper-body strength without excessive training volume |
You might notice no leg extensions, leg curls, or advanced barbell lifts in the beginner program.
Those exercises aren’t necessarily bad for runners. However, I don’t consider them essential during the first 12 weeks when the main goal is learning fundamental movement patterns and developing general strength.
Running Strength Training Program Overview
This program consists of three four-week phases. Each phase builds on the previous one so you can gradually develop strength without making your workouts unnecessarily complicated. (3)
| Program Detail | Description |
|---|---|
| Training duration | 12 weeks |
| Experience level | Beginner |
| Workout frequency | 2 days per week |
| Session duration | 35-50 minutes |
| Training split | Lower Body + Full Body |
| Equipment | Dumbbells, bench, cable machine, and basic gym equipment |
| Primary goals | Strength, stability, running economy, and muscular conditioning |
| Recommended rest | At least 48 hours between strength sessions |
| Free Printable PDF | 12-Week Runner Strength Training Plan for Beginners |
How the three phases work:
| Phase | Weeks | Main objective |
|---|---|---|
| Phase 1 | 1-4 | Learn exercise techniques and develop foundational strength |
| Phase 2 | 5-8 | Increase resistance and improve lower-body strength |
| Phase 3 | 9-12 | Develop greater strength and introduce basic power exercises |
The workouts are designed to complement running rather than replace it.
Continue your normal running routine, but adjust the strength-training volume when necessary.
The program uses many of the same exercises throughout the 12 weeks. This is intentional.
Beginners generally benefit from practicing familiar movements instead of constantly learning new exercises.
Repeating the exercises also makes it easier to track improvements in strength and technique.
12-Week Weight Training Plan for Beginner Runners
Before you start lifting weights, save these guidelines to improve performance and reduce injury risk:
- Warm up: Perform 5-10 minutes of light cardio and dynamic mobility before lifting.
- Rest: Take 1-2 minutes between lighter sets and 2-3 minutes for challenging exercises.
- Choose weights carefully: Finish most sets with 2-4 repetitions still possible.4 Robinson, Z.P., Pelland, J.C., Remmert, J.F. et al. Exploring the Dose–Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions. Sports Med 54, 2209–2231 (2024). https://doi.org/10.1007/s40279-024-02069-2
- Avoid failure: You do not need to exhaust your muscles to become stronger.
- Prioritize recovery: Reduce lifting volume when running mileage increases or soreness affects running technique.
- Track progress: Record exercise weights, repetitions, and perceived effort.
- Be consistent: Two manageable strength sessions every week are more useful than occasional exhausting workouts.
Phase 1: Weeks 1 to 4 – Learn Before You Load
The first four weeks focus on learning basic movement patterns, improving coordination, and strengthening the muscles used during running.
The main objective is to learn the exercises and develop consistency.
Start with light dumbbells or bodyweight exercises. Choose weights that allow you to complete every repetition with proper technique.
Day 1 – Lower Body and Core
| Exercise | Sets | Reps/Time | Rest |
|---|---|---|---|
| Goblet Squat | 2 | 10-12 | 1-2 minutes |
| DB Romanian Deadlift | 2 | 8-10 | 1.5-2 minutes |
| Reverse Lunge | 2 | 8 per leg | 1-2 minutes |
| Standing Calf Raise | 2 | 12-15 | 1-2 minutes |
| Front Plank | 2 | 20-30 seconds | 45-90 seconds |
Day 2 – Full Body and Stability
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Low Step-up | 2 | 10 per side | 45-60 seconds |
| Dumbbell Bench Press | 2 | 10-12 | 1.5-2 minutes |
| Seated Cable Row | 2 | 12-15 | 1.5-2 minutes |
| Glute Bridge | 2 | 12-15 | 60-90 seconds |
| Seated Calf Raise | 2 | 12-15 | 1-2 minutes |
| Dead Bug | 2 | 8 per side | 60-90 seconds |
How to progress during Weeks 1–4
- Week 1: Learn the movements and use light weights. Finish each set feeling that you could perform another 3-4 repetitions.
- Week 2: Focus on controlled movements and completing all prescribed reps.
- Week 3: Increase repetitions within the recommended range or add a small amount of weight.
- Week 4: Continue practicing the exercises. Reduce the number of sets if you feel unusually fatigued or your running performance is affected.
Training tip: During this phase, good technique matters more than lifting heavier weights. Take your time, control each repetition, and avoid training to muscular failure.
Phase 2: Weeks 5 to 8 – Build Strength Gradually
After four weeks of foundational training, you should be more familiar with the exercises and better prepared to handle slightly heavier weights.
The exercises remain largely the same because frequent exercise changes make it harder for beginners to measure progress.
For example, if you perform goblet squats with a 10 kg (22 lb) dumbbell during Week 5, you might progress to 12 kg (26 lb) over the following weeks.
That is only an example, not a required increase. The appropriate progression depends on how easily you complete your sets.
I also increase the number of sets for selected lower-body exercises during this phase.
However, I don’t increase every exercise at once. Doing so would add unnecessary fatigue, especially for runners who are also increasing their weekly mileage.
Day 1 – Lower Body Strength
| Exercise | Sets | Reps/Time | Rest |
|---|---|---|---|
| Goblet Squat | 3 | 10-12 | 1-2 minutes |
| Dumbbell Romanian Deadlift | 3 | 8-10 | 1.5-2 minutes |
| Reverse Lunge | 2 | 8 per leg | 1-2 minutes |
| Standing Calf Raise | 3 | 12-15 | 1-2 minutes |
| Front Plank | 2 | 30-40 seconds | 45-90 seconds |
Day 2 – Full Body Strength
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Step-up | 3 | 8 per leg | 1-2 minutes |
| Dumbbell Bench Press | 2 | 8-10 | 1.5-2 minutes |
| Lat Pulldown | 2 | 10 | 1.5-2 minutes |
| Dumbbell Glute Bridge | 3 | 10 | 60-90 seconds |
| Seated Calf Raise | 3 | 12 | 60-90 seconds |
| Dead Bug | 2 | 10/side | 60-90 seconds |
How to progress during Weeks 5-8
- Week 5: Start with slightly heavier weights while maintaining proper form.
- Week 6: Increase resistance gradually when you can comfortably complete all prescribed repetitions.
- Week 7: Continue progressing, but avoid lifting weights that cause excessive fatigue.
- Week 8: Reduce the number of sets by approximately 30-40% to support recovery.
Training tip: Aim to finish most sets with 2-3 repetitions remaining. For example, if you perform 10 goblet squats, the weight should feel challenging but not so heavy that you struggle to complete the final repetition.
Phase 3: Weeks 9 to 12: Get Stronger Without Adding Unnecessary Volume
During the final phase, the goal is to lift slightly heavier weights while keeping the total workload manageable.5 Balsalobre-Fernández C, Santos-Concejero J, Grivas GV. Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials. J Strength Cond Res. 2016 Aug;30(8):2361-8. doi: 10.1519/JSC.0000000000001316. PMID: 26694507
For example, goblet squats progress from sets of 10-12 repetitions in the first phase to sets of 8-10 repetitions in the final phase.
This allows you to work with greater resistance without dramatically increasing workout duration.
I’ve also included optional low pogo jumps.
They introduce a small amount of explosive training, which may help develop lower-leg reactive strength.
However, if you experience discomfort, have difficulty landing comfortably, or simply aren’t ready for jumping, continue with controlled calf raises instead.
Day 1 – Lower Body Strength
| Exercise | Sets | Reps/Time | Rest |
|---|---|---|---|
| Goblet Squat | 3 | 8-10 | 1-2 minutes |
| Dumbbell Romanian Deadlift | 3 | 6-8 | 1.5-2 minutes |
| Reverse Lunge | 2 | 8 per leg | 1-2 minutes |
| Standing Calf Raise | 3 | 12-15 | 1-2 minutes |
| Front Plank | 3 | 30-45 seconds | 45-90 seconds |
Day 2 – Full Body and Power
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Low Pogo Jump (Optional) | 2 | 8-10 | 60-90 seconds |
| Dumbbell Step-up | 3 | 8 per side | 45-60 seconds |
| Dumbbell Bench Press | 3 | 8-10 | 1.5-2 minutes |
| Seated Cable Row | 2 | 10 | 1.5-2 minutes |
| Dumbbell Glute Bridge | 3 | 8-10 | 60-90 seconds |
| Seated Calf Raise | 3 | 10-12 | 60-90 seconds |
| Dead Bug | 2 | 10 per side | 60-90 seconds |
How to progress during Weeks 9–12
- Week 9: Start the final phase with slightly heavier weights while keeping every rep controlled.
- Week 10: Gradually increase resistance if your technique and recovery remain good.
- Week 11: Keep challenging weights without pushing your muscles to complete failure.
- Week 12: Reduce the total number of sets by approximately 30–40% and assess your progress.
Training tip: Pogo jumps involve small, quick jumps using your ankles and calves. Keep the jumps low, land softly, and stop if you experience discomfort.
How to Combine Running and Strength Training
One of the most important programming decisions is deciding where to place strength sessions within your running schedule.
A strength workout may cause temporary fatigue or soreness, particularly when you’re new to resistance training.6 Schumann, M., Feuerbacher, J.F., Sünkeler, M. et al. Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis. Sports Med 52, 601–612 (2022). https://doi.org/10.1007/s40279-021-01587-7
I recommend keeping at least 48 hours between demanding strength workouts and avoiding heavy lower-body training immediately before your most important running sessions.
Example Weekly Schedule
| Day | Training |
|---|---|
| Monday | Easy Run + Strength Workout 1 |
| Tuesday | Rest or Light Mobility |
| Wednesday | Tempo Run or Intervals |
| Thursday | Easy Run + Strength Workout 2 |
| Friday | Rest |
| Saturday | Long Easy Run |
| Sunday | Rest or Walking |
This schedule is an example for someone already accustomed to running four days per week.
If you’re a new runner who currently runs only two or three days per week, maintain your existing running frequency rather than adding extra sessions immediately.
What if you feel tired after running?
Not every strength workout needs to be completed exactly as written.
For example, if your legs feel unusually fatigued after a demanding running week, you could:
- Reduce one set from squats, lunges, or step-ups.
- Maintain your current weights instead of increasing them.
- Skip optional jumps.
- Replace a demanding strength session with a lighter technique-focused workout.
If fatigue persists, reduce training demands further and allow adequate recovery.
The important principle: Your strength program should support your running goals, not repeatedly interfere with them.
How I Would Adjust the Plan for Different Runners
Although the same strength exercises can benefit different types of runners, the total workload shouldn’t always be identical.
| Runner | Suggested adjustment |
|---|---|
| New runner training 2-3 days/week | Follow the prescribed sets, starting conservatively |
| Recreational 5K runner | Complete both strength sessions, adjusting around harder runs |
| 10K runner training 4-5 days/week | Keep two sessions but reduce accessory sets during demanding weeks |
| Half-marathon runner | Prioritize long-run recovery and reduce strength volume as mileage increases |
| Marathon runner | Use the plan as a starting point, with lower strength volume during peak mileage and race taper |
For example, if you’re training for a half-marathon and your long run increases significantly, I wouldn’t recommend increasing your squat and lunge volume during the same week.
Instead, maintain your current strength loads or remove one set from selected exercises.
This allows you to continue developing or maintaining strength without unnecessarily increasing total training stress.
How to Know Whether You’re Progressing
Progress isn’t measured only by how much weight you lift.
For runners, I would look at several practical indicators.
- You can perform the same exercise with slightly heavier weights while maintaining good technique.
- Single-leg exercises feel more controlled and balanced.
- You experience less unnecessary soreness after familiar strength sessions.
- You can complete your regular running workouts without persistent fatigue from lifting.
- Your strength workouts feel more manageable as you gain experience.
An increase in gym strength doesn’t automatically mean your race times will improve. Running performance also depends on aerobic fitness, running volume, pacing, recovery, and other factors.
What I Would Avoid in a Beginner Runner’s Strength Program
Too many lower-body exercises: Beginners don’t need eight or ten leg exercises per session. A few well-selected movements can provide enough stimulus.
Training to failure: Reaching complete muscular exhaustion isn’t necessary for beginners to develop strength. It can also create fatigue that interferes with running.
Heavy lifting before long runs: Avoid scheduling demanding leg workouts immediately before your most important running sessions.
Changing exercises every week: Repeating familiar movements helps beginners improve technique and track progress.
Increasing running mileage and lifting volume aggressively at the same time: Progress one training demand at a time when possible, particularly if recovery is limited.
My Practical Advice for Completing the 12 Weeks
If you’re completely new to strength training, don’t worry about how much weight other people lift.
Start with a manageable resistance, learn the movements, and aim to become a little stronger over time.
Some weeks you’ll feel energetic and ready to increase your weights. Other weeks, particularly after demanding runs, the same weights may feel heavier.
That’s normal.
You don’t need to increase the resistance every session. Sometimes maintaining your current strength while completing a demanding running week is a good result.
The most important thing is to remain consistent without letting strength training interfere with the running you enjoy.
Frequently Asked Questions
Is strength training good for beginner runners?
Yes. Strength training can help beginner runners develop stronger muscles, improve movement control, and build a foundation for more demanding running workouts.
Research suggests that strength training can also improve running economy and certain measures of running performance, although many studies involve trained runners rather than complete beginners. (Blagrove et al., 2018)
Is lifting weights twice a week enough for runners?
Yes. Two well-structured strength workouts per week are a practical starting point for beginners. This frequency provides opportunities to build strength while leaving time for running and recovery.
The American College of Sports Medicine recommends resistance training approximately 2–3 days per week for novice lifters.
Should runners lift heavy or light weights?
Beginners should start with manageable weights and focus on learning proper technique. As their strength and confidence improve, they can gradually increase resistance.
Research suggests that progressive strength training, including heavier resistance training, can improve running economy in some runners. (Balsalobre-Fernández et al., 2016)
How Heavy Should You Lift?
Start with a weight that allows you to complete the prescribed repetitions while keeping approximately 2–4 repetitions in reserve.
For example, if you perform 10 goblet squats, you should feel capable of completing another 2–4 repetitions with good technique.
Once you can complete all prescribed sets at the upper end of the repetition range with good form, increase the resistance slightly.
You don’t need to lift until muscular failure. Research on proximity to failure suggests that maximal effort on every set is not necessary for strength development. (Robinson et al., 2024)
During demanding running weeks, maintaining your current lifting performance can be a sensible choice.
Can I run and lift weights on the same day?
Yes. You can combine an easy run with strength training on the same day. When practical, separate the sessions by several hours to help manage fatigue.
If running is your main priority, avoid placing a demanding leg workout immediately before an important running session.
Research on concurrent endurance and strength training suggests that combining both forms of exercise can support fitness adaptations when training is appropriately managed. (Schumann et al., 2022)
Will lifting weights make me slower?
Not necessarily. Properly planned strength training may improve running economy and performance rather than make you slower.
A systematic review found that strength training can improve physiological factors related to middle- and long-distance running performance. (Blagrove et al., 2018)
However, excessive training volume or insufficient recovery can temporarily interfere with running performance.
Final Thoughts
A good strength training program for runners doesn’t need to be complicated.
It needs to develop the muscles involved in running, provide enough resistance to stimulate strength improvements, and allow adequate recovery.
That’s the reasoning behind this 12-week program.
The exercises are simple, the progression is gradual, and the workload is designed to fit alongside regular running.
If you follow the plan consistently, choose appropriate weights, and adjust your training based on recovery, you’ll have a stronger foundation for future running and strength workouts.
References
- 1Blagrove, R.C., Howatson, G. & Hayes, P.R. Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Med 48, 1117–1149 (2018). https://doi.org/10.1007/s40279-017-0835-7 ↩︎
- 2Rønnestad, B.R. and Mujika, I. (2014), Strength training and endurance performance. Scand J Med Sci Sports, 24: 603-612. https://doi.org/10.1111/sms.12104 ↩︎
- 3Progression Models in Resistance Training for Healthy Adults (2009). Medicine & Science in Sports & Exercise, 41(3), 687–708. https://doi.org/10.1249/MSS.0b013e3181915670 ↩︎
- 4Robinson, Z.P., Pelland, J.C., Remmert, J.F. et al. Exploring the Dose–Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions. Sports Med 54, 2209–2231 (2024). https://doi.org/10.1007/s40279-024-02069-2 ↩︎
- 5Balsalobre-Fernández C, Santos-Concejero J, Grivas GV. Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials. J Strength Cond Res. 2016 Aug;30(8):2361-8. doi: 10.1519/JSC.0000000000001316. PMID: 26694507 ↩︎
- 6Schumann, M., Feuerbacher, J.F., Sünkeler, M. et al. Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis. Sports Med 52, 601–612 (2022). https://doi.org/10.1007/s40279-021-01587-7 ↩︎
