Strength training can be a runner’s best friend

Runners are always seeking different ways to improve. We want to achieve our goals and establish new ones. Even beginner runners want to run further and faster. Gaining strength when training for a marathon or half marathon isn’t easy.

One of the secrets to running longer distances is preparing your body to run longer distances. Runners need to gain strength, not build muscle mass. That’s why strength training, a form of cross-training, is beneficial. We break down how it’ll help you get faster, explain why, and provide endurance circuit workouts to incorporate! Pro tip: gym and weights aren’t needed.

Combine anaerobic and aerobic during your next workout and take your fitness to the next level. This type of workout is a type of strength training that requires less time. Strength circuit training is completing a number of different workouts one after the other in quick succession.

These types of workouts are good for general health and muscle strength. However, most distance runners aren’t looking to gain muscle mass. But they want to gain strength, make running longer distances easier, and improve race performance.

Getting started

The idea behind the endurance circuit is to put your body into an oxygen-deprived (aerobic) state. You then perform exercises that call for isolated muscle strength (anaerobic). You can accomplish this by splitting the number of exercises in a normal strength circuit into sets. Try two sets of four (eight total) or two sets of five (10 total). At the start, middle, and end of each set, run at a pace that will get your heart rate to your desired performance (BPM – beats per minute). Use the pace of your shortest distance race (ex. marathoners – run your goal 10K pace, 5Kers run your goal mile pace). Start at a distance that will get your heart rate to the desired BPM and progress from there.  

Take the next step

Once you’re comfortable with this workout, increase the distance and number of reps for each movement.  As you progress, you can add second and third sets using the last run in the previous set as the first run of the next set. Mixing up the circuit movements can help you gain strength and improve overall fitness and endurance. Add dumbbell or kettlebell movements to the circuits as needed for an additional challenge. Start at a distance that will get your heart rate to the desired BPM and progress from there.

Pro tip: take things even further when you strengthen your glutes and improve your runner’s butt!

Intro Endurance Circuit Workout

Warmup – 800m + stretch

Workout: 1 – 2 sets

200-400m at goal pace for shortest race 70-80% – max BPM

  • 5 – burpees 
  • 10 – backward lunges (each leg)
  • 5 – pushups
  • 10 – sit-ups 
  • 1-minute plank
  • 30-second break

200-400m at goal pace for shortest race 70-80% – max BPM

  • 15 – calf raises
  • 10 – tricep dips “bench dips”
  • 10 – squats
  • 10 – bicycle crunch
  • 1-minute plank
  • 30-second break

200-400m at goal pace for shortest race 70-80% – max BPM

Advanced Endurance Circuit Workout

Warmup – 800m + stretch

Workout: 2 – 3 sets

800m at goal pace for shortest race 75-85% – max BPM

  • 8 – burpees 
  • 10 – backward lunges (each leg)
  • 10 – pushups
  • 20 – sit-ups 
  • 1-minute plank
  • 30-second break

800m at goal pace for shortest race 75-85% – max BPM

  • 25 – calf raises
  • 15 – tricep dips “bench dips”
  • 15 – squats
  • 20 – bicycle crunch
  • 1-minute plank
  • 30-second break

800m at goal pace for shortest race 75-85% – BPM

You can also check out more workouts from Fleet Feet. There are convenient videos to help you understand moves that can help you build strength to be a better runner.