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Healti
Health and fitness

Strength training for runners

Two short sessions a week of single-leg work, calves and core. Makes you stronger and more resilient on the run.

  • 2 days a week
  • About 30 min
  • Dumbbells
  • Intermediate
  • 8 weeks

The sessions

Train 2 days a week, one session of each. Leave a rest day between sessions when you can.

1Runner strength A

  1. Bulgarian split squat3 × 8
  2. Single-leg Romanian deadlift3 × 8
  3. Single-leg calf raise3 × 12
  4. Copenhagen plank3 × 20 s
  5. Dead bug3 × 10

2Runner strength B

  1. Goblet squat3 × 10
  2. Step-up3 × 8
  3. Single-leg glute bridge3 × 10
  4. Dumbbell calf raise3 × 15
  5. Side plank3 × 30 s
  6. Bird dog3 × 10

Run the program in Healti

Start the program in the app and it shows the next session, remembers your weights and counts every set towards your records.

More programs

Healti provides general information about nutrition and training. It is not medical advice.