Strength Training for Runners

Two short sessions a week make you faster and keep your knees happy.

What matters most

Start with the basics and keep them simple. A plan you can follow three times a week beats a perfect plan you drop after ten days. Write down what you did, how it felt and what you want to change next time.

• Warm up for five to ten minutes.
• Pick two things to improve, not ten.
• End every session with something you enjoy.

Common mistakes

Most people do too much too soon. Add load in small steps and plan your rest days like your training days.

Consistency is the only shortcut there is.

A simple weekly rhythm

Two focused sessions, one long easy one and one day of mobility work are enough for steady progress. Everything else is a bonus.