By Darren Garrett, Fitness Manager

Strength training is a very big part of training when it comes to running.

It’s not just about your fitness but also your muscle endurance that will help you cover the distance without getting tired. 

 

Try and build some of the following strength training exercises into your routine at least once or twice per week. If you’re completely new to strength training, choose lighter weights or just use your body weight, and gradually build up as you get stronger.  

 

Why does strength training improve running performance? 

 

There are several reasons why resistance and weight training for runners may improve your performance:

 

• Improves your body’s ability to use elastic energy, so you’re better able to propel yourself forward. 
• May cause changes in our muscle fibres, including our ‘fast twitch’ muscle fibres that are used in acceleration. 
• Strength training could cause changes in our brains and nervous systems which means our muscles can apply force more efficiently. 
• You may get more efficient at using oxygen when doing strength training. 
• Strength training seems to improve the health of your muscles, bones and tendons, which could reduce injury risk. It may also increase your stability. 
• Strength training can also make your running motion more efficient. 

 

Here are some of the best strength exercises for runners:

 

1. Weighted lunge                                                                         3 Sets 45 Seconds
2. Box jumps                                                                                  3 Sets of 45 Seconds
3. Dead lifts                                                                                   3 Sets of 45 Seconds
4. Reverse fly                                                                                 3 Sets of 45 Seconds
5. Push ups                                                                                     3 Sets of 45 Seconds
6. Weighted calf raises                                                                 3 Sets of 45 Seconds
7. Single leg extensions                                                                 3 Sets of 45 Seconds
8. Hamstring Leg curls                                                               3 Sets of 45 Seconds
9. Weighted step-ups and step-downs                                         3 Sets of 45 Seconds
10. Abdominal Plank                                                                    3 Sets of 60 Seconds

Make April Your Ultimate Running Month at Odyssey

 

At Odyssey Health Club, April is all about getting moving and building towards something meaningful. Whether you’re new to running or looking to improve your performance, our Ultimate Running Month is designed to help you take that next step.

 

We’re launching our Coach to 5K programme, helping members progress safely and confidently towards completing a 5km run, with the goal of taking part in a local Park Run this June. 

 

Alongside this, our weekly Run Club with Todd (every Wednesday in the gym) offers guidance, motivation, and a great sense of community.

 

Strength training plays a key role in this journey, helping you run more efficiently, reduce injury risk, and build the endurance needed to go further. By combining the exercises in this guide with structured running support, you’ll give yourself the best possible foundation for success.

 

If you’ve been thinking about getting into running, or getting back into it, there’s no better time to start than now.