Gym Workout for Runners

​It’s no news that strength training is beneficial for runners. Strength training boosts and bolsters your running efficiency! A stronger core is useful in maintaining a strong and stable upper body, which will help you keep a strong posture throughout your runs. Developing leg strength will give you great benefits in racing – especially for the shorter endurance races like the 5K and 10K! 
 
Overall, stronger muscles usually mean more power in each stride and stronger ligaments, which will make you less prone to injury. 

I know joining a gym can be intimidating so in this article I’ll guide you through a routine that you can use to walk in any common gym and feel like you know what to do (instead of just feeling lost)!

The first step is to warm-up. Now, I know you’re a runner, but today is all about developing strength and doing a bit of cross-training so please stay away from the treadmills.
 
Take the stationary bike for a spin or maybe do a few minutes of rowing on the rowing machines. If these intimidate you, you can follow our ultimate warm-up routine! There are no machines involved and you’ll be ready to start your workout in 10 minutes.
 
Disclaimer – you should start all of the following exercises with very light weight. You may increase weights as you begin to feel more comfortable with the movements.
 
Squat
3 sets of 10 reps

This one will fire up your quads and glutes. Find your gyms squat rack (or another squat-dedicated machine) and get set up. You may not want to use weights when starting out – just get under the bar, perform a few squats and get comfortable with the movement. Bodyweight squats are a good alternative but you’ll be able to progress (weight/strength wise) easier with a barbell.
 
 
Weighted Lunge
3 sets of 8 reps on each leg

On this exercise, you’ll want to grab two dumbbells and grab one in each hand. Next, find some space and step one foot in front of the other. Now you will drop the knee of the leg that is behind to floor and stopping for one second, just before the knee touches the floor. Push back up and repeat another eleven repetitions on the same leg, before doing twelve reps on the other leg.
 
Hanging Knee Raises
3 sets of 15 reps

All gyms have some kind of bar that is parallel to the floor – find yours and make your way towards it. If the bar is too high up, you may want to find a step that will help you reach the bar. Once you’re set up, grab the bar and extend your body, find your balance (make sure you’re not swinging) and bring the knees up to your lower chest in a slow and controlled manner. Stay at the top for one second and bring your knees back down slowly. That’s one rep – 14 more to go.
 
Barbell Step-Ups
3 sets of 12 reps on each leg

If using a barbell seems like a scary thought to you, grab two dumbbells just like you did in the weighted lunges exercise. I know this one can be scary but it’ll pay off – trust me. And pretty soon you’ll feel very comfortable under the barbell! To start, find yourself a barbell and a step. With the barbell safely placed on your upper back, firmly place one foot on the step and step up onto to it, staying balanced throughout the whole movement. Stay at the top for one second, balancing your weight on one leg only and bring the body back down. Remember to repeat the movement of both legs (12 reps each side)!
 
Leg Raises
3 sets of 15 reps

Find a mat and lay it down on the floor. Lay down and extend your legs, placing the feet side by side. Take a deep breath, contract your core (abs and lower back) and as soon as you’re ready, lift your legs up to a 90-degree angle. This one is challenging! Make sure to contract your core. Bring the legs back down slowly and complete 14 more reps (your feet are not supposed to touch the floor between reps).
 
Explosive Barbell Step-Ups
3 sets of 8 reps on each leg

Make sure you’re comfortable with the regular barbell step-up exercise before moving on to this one. If you’d like to attempt this one, give it a try without any weights first and once you can maintain your balance throughout the whole movement, progress to holding a dumbbell in each hand. When you’re ready, do this with a barbell. This exercise has great carry over to shorter endurance races like the mile, 5K and 10K.
 
Push Press
3 sets of 12 reps

This movement looks simple, but it’s developing various muscle groups in your body. You’ll feel this one in your shoulders and core, predominantly. Working on your shoulders is a great way to improve running efficiency by having a strong swing that will help propel you forwards! It’s important to keep a strong core throughout this movement.
 
 
Medicine Ball Wall Throws
3 sets of 12 reps

There are many variations of this exercise and you’re welcome to choose the one that looks most appealing to you (choose from the video above). This exercise will make you develop explosive strength for throwing the ball and you will also have to contract, brace and prepare for ‘impact’ when the ball is coming back down.

And that’s the workout done. Following this routine, you should be in the gym for about 50 minutes to one hour. There’s no need to go super heavy on the weights (we’re not powerlifters) but make sure you’re challenging yourself and working up a sweat!
 
To finish off, here’s an image you can easily save to your phone and take into the gym with you, as a guide.

​I hope you’ve enjoyed this article and congratulations on joining a gym, it’s not an easy decision and can be very intimidating! My last piece of advice is don’t be afraid to ask one of the Personal Trainers for help on any particular exercise – they’re there to help!

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About the Author

​​​Paulo Piedade is a Certified Track & Field Coach, based in Portugal.
Paulo is the advising Running Coach at the Running and Race Training group.
His Runner Profile - runpage.com/profile/paulo.piedade