Strength training: the runner’s secret weapon
Racking up the miles isn’t enough to improve and stay injury-free. Strength training is an essential complement to running, helping you run better and faster while keeping niggles at bay.
Strength training and physical preparation: what are we talking about?
Physical preparation covers all the strength-training techniques and complementary activities that support an athlete’s main sport. It helps address weak points and build a runner’s capabilities. Too often overlooked, it is an essential part of effective training. It should not be overdone, however: lifting weights every day is hardly relevant for an endurance runner. Instead, it needs to be integrated thoughtfully into the training plan.
Runners love the outdoors, especially trail runners who enjoy nature and the trails, and often think only about training outside. Yet strength training indoors, in the warmth of the living room, has plenty to offer, particularly in winter when the weather turns rough. Strength work can of course be done outdoors too, but some exercises require the right setup, such as a vertical surface to lean against or a bench.
Strength training as part of the training plan
Running is a high-impact activity: with every stride, the body absorbs a shock that the joints, tendons and muscles must be able to handle. The body therefore needs sufficient resilience. To help it cope with the specific demands of running, strength training plays a key role. It targets specific muscle groups, reducing the risk of injury (a stronger body is less likely to get hurt) and pushing back the point at which fatigue sets in (stronger muscles can keep running for longer).
A strength-training programme must reflect the demands of the activity. In trail running, that means moving over uneven ground and tackling a succession of climbs and descents. In road running, it means repeated impacts on hard surfaces and a longer stride. The different types of muscle contraction involved in running therefore need to be trained:
➔ Concentric contraction involves the muscle first developing tension and then shortening, as when you push down on a bicycle pedal or jump onto a bench.
➔ Eccentric contraction is the muscle resisting a load, as when running downhill and the muscles in the lower limbs control the body’s weight.
➔ Isometric contraction means holding a muscle contraction, as in the famous wall sit. Rarely used in running itself, isometric work is more often used as a form of pre-fatigue during certain sessions.
More generally, because running primarily loads the lower limbs, exercises that strengthen the calves, hamstrings, quadriceps and glutes are prioritised. The upper body should not be neglected either, as it is involved too, including the abdominals and back muscles.
Strength training in practice
➔ During winter, include two strength-training sessions per week.
➔ Warm up before every circuit, either on an indoor trainer (30 to 40 minutes at an easy effort) or by running (30 to 40 minutes of comfortable jogging).
➔ Repeat each circuit two to four times.
➔ Remember to drink regularly throughout the session.
➔ Breathe throughout the exercises: no holding your breath during strength work!
➔ Pay attention to your form and execute every exercise correctly.
Strength circuit for runners
Plank: 30 seconds. Don’t arch your back or stick your hips up in the air. Strengthens the core.
Wall sit for 45 seconds, followed by 20 seconds of high knees in place. For the wall sit, keep your torso-to-thigh and thigh-to-calf angles at 90 degrees. For the high knees, stay aligned, keep your core engaged and your back straight. Isometric quadriceps work followed by concentric lower-limb work.
Side plank: 30 seconds on each side. Don’t let your hips sag. Strengthens the core.
Lateral hops in place: 30 seconds from side to side. Keep your upper body stable and your core engaged. Make small, dynamic jumps as if the floor were burning hot. Works the calves, ankles and feet.
Reverse plank: 30 seconds. Don’t let your hips sag. Strengthens the core.
Forward and backward hops in place: 30 seconds. Keep your upper body stable and your core engaged. Make small, dynamic jumps as if the floor were burning hot. Works the calves, ankles and feet.
Push-ups: 15, wide hand position, at a steady pace. Keep your whole body engaged so you don’t sag. If the standard position is too difficult, drop to your knees rather than staying on your toes. Strengthens the core, works the arms and builds stability.
Calf raises: 30 seconds. Perform the exercise without chasing speed. Keep your core engaged and focus on the work in your feet and calves. Works the calves.
Push-ups: 15, close hand position, at a steady pace. Keep your whole body engaged so you don’t sag. If the standard position is too difficult, drop to your knees rather than staying on your toes. Strengthens the core, works the arms and builds stability.
Forward lunges, no jump: 15. Stay aligned and keep your hips square. Works the hamstrings, glutes and quadriceps.
Strength training deserves a proper place in your training plan. Far from being an optional extra, it is essential: by developing the strength, tone and resilience of the musculoskeletal system, you prepare your body to run well, for longer and without injury. Schedule at least one strength session a week and treat it as a real training session.
More articles
Winter Run Training: Cross-Training Activities to Keep You Moving
Cold-weather running can be tough. Discover the cross-training activities that keep you fit and support your running through winter.
Wed, September 9, 2026
Bigorexia: everything you need to know about exercise addiction
Fri, January 16, 2026
ASICS x Intersport: Point Zéro, an inside look at the build-up to the 2026 Paris Marathon
On January 14, ASICS and Intersport hosted a “Point Zéro” event in the French capital focused on preparation for the 2026 Paris Marathon. Sports workshops and a conference shaped the day, which was organised to mark the unveiling of the GEL-CUMULUS 28 in an exclusive colourway for Intersport.
Thu, January 15, 2026