Lifting Workout For Runners
Updated: Nov 4, 2020
Adhering to a consistent resistance training program can be very beneficial for runners and can even lead to improved running performance. However, it can be hard to know where to start or what exercises to do!
Below is an example whole body lifting workout that can be supplementary to any running program. You'll also find other exercise examples after the example workout to give you more ideas of which exercises to incorporate.
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Example Whole Body Lifting Workout:
Warm Up:
30 sec High Knees
30 sec Butt Kicks
30 sec Big Skips
30 sec Small Skips
30 sec Side Slides
10 Body Weight Squats
10 Banded Pull Aparts
Main Lifts:
(Body Weight, Kettlebell, Dumbbell, or Barbell) Goblet or Back Squat 3-4 sets x 8-10 reps
(Dumbbell, or Barbell) Chest/Bench Press 3-4 sets x 8-10 reps
(Kettlebell, Dumbbell, or Barbell) Bent Row 3-4 sets x 8-10 reps
Run Specific Exercises:
Step Up w/ Knee Drive 3x10-15 (each side)
POGO Jumps 2-3x30 sec
Banded Lateral Toe Tap 3x10-15 (each side)
Side Plank (progress to add leg lift) 3x10-15 (each side)
Push Up Plank (hold starting plank position) 2-4x 30-60 sec
Other Exercise Options:
Squat/Hip Main Lifts: Choose 1
(Body Weight, Kettlebell, Dumbbell, or Barbell) Goblet or Back Squat 3-4 sets x 8-10 reps
(Body Weight, Kettlebell, Dumbbell, or Barbell) Deadlift 3-4 sets x 8-10 reps
(Body Weight, Kettlebell, or Dumbbell) Rearfoot Elevated Split Squat 3-4 sets x 8-10 reps
(Body Weight, Kettlebell, or Dumbbell) Single Leg RDL 3-4 sets x 8-10 reps
Push Main Lifts: Choose 1
(Dumbbell, or Barbell) Chest/Bench Press 3-4 sets x 8-10 reps
(Kettlebell, Dumbbell, or Barbell) Shoulder Press 3-4 sets x 8-10 reps
Pull Main Lifts: Choose 1
(Kettlebell, Dumbbell, or Barbell) Bent Row 3-4 sets x 8-10 reps
(Cable, Machine) Lat Pull Down 3-4 sets x 8-10 reps
(Cable, Machine) Seated Row 3-4 sets x 8-10 reps
Run Specific Exercises: Pick 2-4 depending on time
Step Up w/ Knee Drive 3x10-15 (each side)
Squat with Banded Row 3x15-20
Marching (progress to band around toes) 3x10-15 (each side)
Banded Lateral Toe Tap 3x10-15 (each side)
Glute Bridge (progress to single leg) 3x10-15 (each side)
Calf Raise (knee straight & knee bent) 3x10-15 (each way)
POGO Jumps 2-3x30 sec
Push Up Plank (hold starting plank position) 2-4x 30-60 sec
Side Plank (progress to add leg lift) 3x10-15 (each side)