If you’re a runner or endurance athlete, you might think strength training is secondary to clocking miles. But if performance, injury prevention, and long-term progress matter to you, it’s time to rethink that.
As a personal trainer working with runners and athletes across Knutsford and Cheshire, here’s what I often recommend to take your training further:
1. Focus on Compound Movements
Movements like squats, lunges, deadlifts, and rows build full-body strength and train muscle groups to work together. This directly supports better running mechanics and endurance.
2. Don’t Overdo It
You don’t need to lift like a bodybuilder. Two strength sessions a week, focused on quality over volume, can improve muscle balance and resilience without affecting your running performance.
3. Prioritise Posterior Chain Work
Many runners overdevelop their quads while neglecting the glutes and hamstrings, which can lead to injury. Strengthening your posterior chain improves propulsion and reduces strain on joints.
4. Incorporate Stability and Mobility Drills
Single-leg exercises, balance work, and mobility drills help stabilise your joints and improve efficiency with each stride. Try Bulgarian split squats, calf raises, and ankle mobility drills.
5. Periodise Around Your Running Goals
If you’re training for a race, structure your strength sessions based on your running calendar. Reduce volume during peak race weeks and increase it during your off-season or base phase.
Whether you’re training for your first 10K or you’re an experienced marathoner, adding structured strength work to your routine can help you move better, recover faster, and perform at your best.
Need help building a running-focused strength plan that fits your schedule?
As a Cheshire-based personal trainer, I support runners with tailored training both in-person and online.