We sat down with Ultramarathon Runner, PT and Running Coach, Jennifer Irvine, to discover why strength training is so important for increasing your distance, performance and preventing injury. Having run four ultramarathons in 2024, it is safe to say that Jen knows a thing or two about running long distances and how to correctly structure her training.
If you’re new to running and have started increasing your distance, you might have heard that adding strength training into your routine can boost your performance. Whether you’re working to increase your distance or aiming to boost your speed, strength training helps to build a solid foundation that supports your running performance while also playing a key role in injury prevention.
Why Strength Training Matters
“When we run, our body is constantly absorbing impact. In simple terms, running relies on your muscles, tendons, ligaments, and joints to withstand force with every step you take. The stronger these components are, the better your body can handle the demands of running”, says Irvine. If your body isn’t strong and resilient, you are at risk of fatigue and injury. By focusing on strength training exercises, your body becomes conditioned to withstand the impact and strain of running.
What Does a Strength Training Routine Look Like?
Jen explains that to maximise the benefits, strength training for runners can be broken down into four simple pillars:
1. Mobility
Mobility exercises are crucial for preparing your body for strength training and running. These exercises help to increase your range of motion and prevent injury by loosening up tight muscles and joints. This allows you to activate the right muscles while running, reducing the risk of strain, and leading to better running form.
2. Compound Lifts
Compound lifts are exercises that engage multiple muscle groups at once. These lifts form the foundation of your strength training program. Compound lifts improve overall muscle balance and athletic performance by building the strength you need in major muscle groups, through movements like squats, deadlifts, and lunges.
3. Accessories
Accessory exercises target smaller, stabilizing muscles that are often overlooked but essential for maintaining proper posture and alignment during runs. Unilateral movements like single-leg exercises help correct muscle imbalances and contribute to injury prevention. Strengthening these muscles also supports the larger muscle groups during running, improving efficiency and form, and contributing to injury prevention.
4. Plyometrics
Plyometric exercises like jumps, bounds, and hops are great for improving tendon strength, agility, and coordination. These explosive movements mimic the dynamics of running and improve your ability to generate force quickly. By incorporating plyometrics into your routine, you will increase your running speed and prevent injuries by strengthening ligaments and tendons.How Often Should Runners Strength Train?
As a beginner, Jen recommends aiming for two full-body strength training sessions per week. These sessions should complement your running schedule, not replace it. If your weekly mileage is on the higher end, be sure to reduce the intensity of your strength sessions to allow for proper recovery.
Here’s a sample schedule:
• Monday: Full Body Strength 1
• Tuesday: Rest
• Wednesday: Easy Run
• Thursday: Interval Run
• Friday: Full Body Strength 2
• Saturday: Long Run
• Sunday: Rest
This structure provides enough recovery between strength workouts and running sessions.
Sample Strength Session – by Jen
To get you started, Jen has created a sample strength training session that focuses on the four core pillars – mobility, compound lifts, accessories, and plyometrics:
Warm-Up (Mobility)
• Assault Bike (RPE 3) – 3 minutes
• World’s Greatest Stretch – 20 seconds per side
• 90/90 Hip Switches – 20 seconds per side
• Glute Bridges – 20 seconds
Plyometrics
• Pogos – 3 sets x 20 seconds
• Lateral Bounds – 3 sets x 20 seconds
Main Workout (Compound Lifts & Accessories)
• A1) Barbell/Dumbbell Box Squat – 3 sets x 8-10 reps
• A2) Dumbbell Chest Floor Press – 3 sets x 8-10 reps
• B1) Dumbbell Reverse Lunges – 3 sets x 8-10 reps (per leg)
• B2) Half Kneeling Shoulder Press – 3 sets x 8-10 reps (per side)
• C1) Dead bug – 3 sets x 8-10 reps (per side)
• C2) Dumbbell Bent Over Row – 3 sets x 8-10 reps (per side)
• D1) Single-Leg Calf Raise – 3 sets x 8-10 reps (per leg)
Cool-Down
• Low Lying Lunge Stretch – 20 seconds per side
• Lying Leg Stretch – 20 seconds per side
• Thread the Needle Stretch – 20 seconds per sideFocus on a moderate intensity (around an RPE of 6-7), using 3 sets of 8-10 reps per exercise. Every 4-6 weeks, adjust the program as your strength and running progress.
Jen’s Top Tips For New Runners
1. Get Specific with Your Strength Training
Your strength training should enhance your running, not leave you feeling sore or fatigued. Focus on feeling strong while running, rather than over-exerting yourself in the gym. The goal is to complement your running, not make it harder.
2. Adjust The Intensity Based on Your Weekly Running Distance
If you’re running long distances or training for a race, reduce the intensity of your strength workouts. Your legs need time to recover from the miles you’re putting in.
3. Allow Sufficient Recovery Time
Be sure to leave enough recovery days between running and strength training sessions. This helps your body to rebuild and repair muscle tissue.
4. Change Up Your Routine Every 4-6 Weeks
To continue progressing and avoid plateaus, change your strength training program every 4-6 weeks. This will challenge your body in new ways and allow you to increase strength and muscle endurance. “Strength training is a powerful tool for runners looking to increase performance and prevent injuries. By focusing on mobility, compound lifts, accessory exercises, and plyometrics, you can build a well-rounded foundation that supports your running goals”, Jen explains. “Remember to listen to your body, adjust the intensity as needed, and prioritise recovery. With consistency, you’ll notice improvements in both your running and overall fitness, making you a stronger, more resilient runner”.
About Jen: After a successful career representing Ireland as a badminton player, Jen is now a strength & conditioning coach at the Sydney superboutique, One Playground. Jen guides aspiring runners on a weekly run around Darling Harbour as part of One Run, One Playground’s own run club. As well as this, Jen operates her own business, The Everyday Athlete, which focuses on strength and running-specific training to boost performance. Whether it’s the first 5km or first marathon, Jen is there to help runners look and feel their best!
