This strength program is designed to complement your summer running. If you choose to run and strength train on the same day, perform your strength workout before your run.
For each workout, select 3–4 exercises from the list below. You can focus all your attention on one muscle, or choose exercises from different categories. Perform 3–4 sets of 10–12 repetitions for each exercise. For single-leg exercises (such as step-ups, lunges, and split squats), complete 3–4 sets on each leg. For exercises that are weighted, choose a weight that feels challenging but yet you can still finish all 12 repetitions without failing. Increase the amount of weight gradually as you get stronger and the weight no longer feels challenging.
After your workout, take a few minutes to stretch the muscles you trained to help maintain flexibility and promote recovery (if you are running right after weight training, then stretch after running).
The hamstrings play an important role in knee stability and running power.
Prone Leg Curl Machine
https://www.youtube.com/watch?v=SiwJ_T62l9c
Use both legs to curl the weight up, then use only one leg to slowly lower the weight.
Supine Exercise Ball Curls
https://www.youtube.com/watch?v=spowfx8sOKM
Split-Stance Dumbbell Deadlift
https://www.youtube.com/watch?v=LBzxZCUZrNA
Keep your back flat (avoid rounding).
Barbell or Kettlebell Sumo Deadlift
https://www.youtube.com/watch?v=-TFN5ldPL5k
Keep your back flat (avoid rounding).
The quadriceps are among the primary muscles used while running.
Weighted Reverse Lunge
https://www.youtube.com/watch?v=Q2k3kYbtOcI
Weighted Split Squat
https://www.youtube.com/watch?v=Wcmg-3iHwjQ
Goblet Squat
https://www.youtube.com/watch?v=zBV3ceGyAxw
Strong hips help support the entire lower body and improve running efficiency.
Weighted Step-Ups
https://www.youtube.com/watch?v=9ZknEYboBOQ
Either complete all repetitions on one leg before switching, or alternate legs with each repetition.
Weighted Lateral Step-Downs
https://www.youtube.com/watch?v=uUcZ1Ay6sY0
Hold dumbbells in both hands or just one hand—either option is effective.
Glute Bridge (Both Legs)
https://www.youtube.com/watch?v=tqp5XQPpTxY
Single-Leg Glute Bridge
https://www.youtube.com/watch?v=AVAXhy6pl7o
Cable Hip Adduction
https://www.youtube.com/watch?v=P1pLE1jmnI0
Seated Hip Adduction Machine
https://www.youtube.com/watch?v=CjAVezAggkI
Lateral Band Walks
https://www.youtube.com/watch?v=RW4ZvH22l48
Placing the band above the knees is easier; placing it around the ankles is more challenging.
These smaller muscles are extremely important for runners and can help improve lower-leg strength and durability.
Reverse Calf Raise
https://www.youtube.com/watch?v=qLKH3ydDGwE
Use any step or platform.
Weighted Calf Raise
https://www.youtube.com/watch?v=hPA98_r-6e4
Good posture and a strong upper back can help improve breathing mechanics and running form.
Bent-Over Underhand Row
https://www.youtube.com/watch?v=4XTcecic_Fg
Keep your back flat (avoid rounding).
Seated Row Machine
https://www.youtube.com/shorts/TXPefiUFMvw
Barbell Inverted Row ("Row to Bar")
https://www.youtube.com/watch?v=TNmIC0slenQ
Cable Pulldown
https://www.youtube.com/watch?v=JGeRYIZdojU
Dumbbell Pullover
https://www.youtube.com/watch?v=jQjWlIwG4sI
Strong arms contribute to efficient arm swing and overall running performance.
Barbell or Dumbbell Curls
https://www.youtube.com/watch?v=N5x5M1x1Gd0
Dumbbell Kickbacks
https://www.youtube.com/watch?v=JPmbMOu4IYw
Choose one exercise from each of three or four categories:
Hamstrings: Split-Stance Dumbbell Deadlift
Quads: Weighted Reverse Lunge
Hips: Weighted Step-Ups
Upper Back: Seated Row Machine
Perform 3–4 sets of 10–12 repetitions for each exercise, then finish with stretching (if you are running right after weight training, then stretch after running).
This approach provides a balanced workout that supports running performance while helping reduce the risk of injury.