Here’s a round up of some of my favorite home strength training workouts for runners. There’s a list of runner’s workouts below you can scroll down to see if you want a short cut (because I start off with my thoughts on why it’s important). Hope it helps you run better, faster & stronger! Let’s go…
Hello! I’ve been doing more strength training since running the Dopey Challenge in January. While I was training for the WDW Marathon Weekend I did a lot of recovery and stretching but let strength training fall off the training plan. (The Dopey Challenge is to run the 5K, 10K, Half Marathon & Full Marathon during the Walt Disney World Marathon Weekend in January.) It requires A LOT of running because it’s back to back races and you need to be ready to run on tired legs.
But even with ALL THAT RUNNING I wasn’t in great shape at the end of training for the Dopey Challenge. I gained weight. I felt bigger and more jiggly on race day than I was just a few months before. Part of that has to be that I was eating more than I was burning. But another reason I didn’t feel in shape is because I was skipping the strength training that really helps me look and feel stronger.
After the Dopey Challenge I took two weeks off from running and had a lot of extra time and energy to get back to strength training. I’d forgotten how much I liked it and how fast it makes a difference in looking more fit and in shape. Every body is different so ya know… results may vary and all that. I just know that my body responds pretty fast to strength training and I look more toned after just a few weeks.
Why am I raving about strength training? I put up a question box in Instagram Stories (@RunEatRepeat) and someone asked for strength training for beginners. This runner’s question is… ‘Beginner Strength Training for Runners? I prefer at home workouts with dumbbells, bands, body weight.’
And I got excited because I think strength training is an important part of running. Whether your running for fitness or weight loss OR running to train for a race – strength training can help you crush your goals. I’m hoping this whole happy rant helps pique your interest in strength training if you’re a new runner, new to strength training or just skip it.
When it comes to strength training, having the right gear can make a huge difference in your progress and overall experience. While you can start with just your body weight, incorporating dumbbells, resistance bands, and a good mat can help you get the most out of your workouts. These tools allow you to target different muscle groups, build functional strength, and improve your balance and stability—all essential for runners aiming to prevent injuries and boost performance.
Whether you’re doing squats, lunges, or banded exercises, having reliable and versatile equipment ensures you can train effectively at home. Plus, investing in a few quality items means you can create a space that’s tailored to your needs without relying on a gym membership.
And let’s talk about the importance of keeping your training gear organized and portable, especially if you like to mix up where you work out. That’s where Built for Athletes comes in. Their products, like durable backpacks and storage solutions, are designed with active individuals in mind, making it easy to keep all your dumbbells, bands, water bottles, and post-workout essentials in one place.
For runners who are constantly on the go or want to seamlessly transition between strength workouts and runs, these products are game changers. A well-organized setup not only keeps you motivated but also ensures that you’re always ready to tackle your next training session, whether it’s in your living room, backyard, or favorite park.
Here’s a round-up of Strength Training Workouts for Runners that I’ve shared in the past. I wanted to respond to the question fast so you can use those right away. And I’ll share the new strength training workouts I’ve been doing lately in another post.
List of Strength Training Workouts for Runners
No Equipment Arms Workout for Runners (timed so you don’t have to count)
4 Minute Standing Core Workout for Runners (video & photos)
Runner Strength & Conditioning Workout – A
Runner Strength Workout – B
Running Strength Workout – Lower Body (w/ short video tutorial)
Standing Ab Workout with a water bottle
Quick Ab Workout for Runners (video)
KEEP GOING:
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