Strength Training Guide

Strength Training

for Distance Runners

If you’re like most distance runners, you could probably benefit from a little more strength training. Runners love to run, but it is rare that a runner also loves to practice strength work. If you do, you are lucky. But if you don’t, just know that a little goes a long way! Distance runners who implement regular strength training into their routines will be able to run more with less risk of injury. 

The Knighton Runs Strength Guide includes all you need to know for general strength work and maintenance.

Exercises are all body-weight based and can be completed in two or three 15-30 minute sessions per week.

While not necessary, a soft yoga mat can make doing body-weight exercises more comfortable.

Download the Knighton Runs Strength Training Guide (PDF)

Click to Download Free PDF

Who is this Guide for?

The Distance Runner looking to improve their performance in the 5K to Marathon and beyond.

For best results, this guide is meant to supplement an athlete’s running program.

Why Should I Perform Strength Work?

1. Increase the amount of running your body can safely benefit from.
2. Increase the intensity of running your body can safely benefit from.
3. Maintain good running form during tiring runs and races.
4. Decrease the chance of injury from running, thereby allowing you to run more consistently.
5. Maintain fitness during periods of decreased running or injury.

When Should I Strength Train?

If running is your primary sport, strength training is best done after your running is finished for the day.

Complete your strength-building exercises either immediately after finishing your run or later in the day, depending on your preference.

Remember to hydrate and consider taking in some calories between the run and strength work, especially if your total exercise session is over 60 minutes.

Perform strength work on your harder running days so your easy/recovery days are more restful.

How Much Should I Strength Train?

Gradually build up so you are strength training 2-3 times per week for 15-30 minutes at a time.

Tips for Strength Training

Write strength training into your weekly plan. Hold yourself accountable to complete it.

Strength work should be in addition to your running. It should support your running, not replace it.

If short on time, end your run 1-mile short so you can spend 10-15 minutes performing strength-building exercises.

Make it fun. Play music you love or do it outside on a nice day.

How can you enjoy practicing strength work as much as you enjoy running itself?

Download the Knighton Runs Strength Training Guide (PDF)

Click to Download Free PDF

Print this out and hang it on your wall next to your workout gear 🙂