Lifting Workout For Runners

Updated: Nov 5

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.


Have questions? Shoot us an email or comment on this post!


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)

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