David Dack

6 Fat Burning Running Workouts

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trail running

Looking for fat-burning running workouts? You’re in the right place!

Running has always been my secret weapon for staying fit, clearing my mind, and energizing my day.

Over the years, I’ve experimented with different workouts, and I can honestly say that these specific types have made a huge difference in my fitness journey.

If you’re like me, you probably run for a mix of reasons—health, mental wellness, and yes, fat loss too.

Let’s face it, shedding some extra fat is a huge motivator for many of us runners!

In fact, I started running because I was overweight and wanted to lose the extra pounds. Not a secret.

Here are my tried-and-true fat-burning workouts to help you shed those extra pounds and keep your runs fresh and challenging.

Intervals

Intervals are a game changer. The first time I tried them I’d been running the same pace for months, barely breaking a sweat. Then, a friend suggested intervals—short bursts of all-out running followed by recovery.

I was skeptical, but wow, what a difference.

After just a few weeks, I was burning more calories and running faster than ever. Plus, intervals make the workout go by so fast. You’re always changing pace, so there’s no time to get bored.

Don’t take my word for it.

The proof’s in the pudding—research shows interval training can triple your fat loss compared to running at a steady pace. That’s because the intense effort pushes your body into a higher calorie burn even after you’ve stopped running, a phenomenon known as the “afterburn effect” (officially called Excess Post-Exercise Oxygen Consumption or EPOC).

Here’s a quick guide to get you started:

  • Warm-up for 5 minutes with an easy jog.
  • Sprint for 20-30 seconds at full effort.
  • Slow down to a jog or brisk walk for 1-2 minutes to recover.
  • Repeat the sprint-recovery cycle 6-8 times.
  • Cool down with a 5-minute jog and stretch.

To make it more challenging as you improve, increase the duration of your sprints or decrease your recovery time. Remember, the more effort you put in during sprints, the more fat you’ll burn.

Weighted Sprints

Want to take your interval training up a notch? Add a weighted vest. Running with extra weight forces your body to work harder, which means you’ll burn even more calories and fat in the process.

The first time I strapped on a weighted vest, I felt ridiculous. But after one session of weighted sprints, I was hooked. It adds an extra layer of challenge, and when I took the vest off for my next run, I felt like I was flying.

It’s tough, but if you want to burn serious calories, give it a try.

When you wear a weighted vest (aim for one that’s 5-10% of your body weight), you’re adding resistance to your run. This not only increases the intensity of your workout, but it also helps you build more muscle. More muscle means a higher resting metabolic rate, which is a fancy way of saying you’ll burn more calories even when you’re not running.

Here’s how to do it:

  • Strap on a weighted vest (start with a lighter weight and build up).
  • Follow the same interval pattern from above: 20-30 second sprints with 1-2 minutes of recovery.
  • Keep your form strong—don’t let the extra weight cause sloppy running mechanics.
  • Finish with a 5-minute cool-down jog and stretch.

Stick with it, and soon you’ll really start to feel stronger in your legs and core. I usually keep the weight light—just 5 or 10 pounds—so I don’t put too much strain on my knees, but even that makes a huge difference.

Hill Sprints

If you want to burn fat fast, hill sprints are your best friend. Not only do they torch calories, but they also strengthen your legs, glutes, and core, making you a more powerful runner overall.

Running uphill engages more muscle groups than running on flat ground. This extra muscle activation means you’re burning more calories with each step.

And good news for your joints—hill sprints are lower impact than flat sprints but still pack a serious punch.

Here’s how to do them:

  • Find a hill with a moderate incline (or set a treadmill to a 5-7% incline).
  • Warm-up with a 5-minute easy jog on flat terrain.
  • Sprint uphill for 20-30 seconds at full effort.
  • Walk or jog back down for recovery.
  • Repeat 6-8 times.
  • Finish with a 5-minute cool-down jog and stretch.

Hill sprints will leave your legs burning, but the results are worth it. If you’re consistent, you’ll notice an improvement in fat loss and running strength.

The Stairs

Stair running is essentially hill sprints on steroids. It’s a simple yet highly effective way to burn calories, build muscle, and boost your cardiovascular fitness—all at once.

I used to live near a park with a huge staircase, and one day, I decided to give it a try. I thought, “How hard could it be?” I thought it’d be a breeze, but five minutes in, I was gasping, and my legs were screaming..

So why is it so hard?

Let me explain.

Running stairs forces your body to lift your full weight against gravity with every step. This constant lifting motion burns many calories while strengthening your legs, core, and arms (because you’ll be pumping them hard as you run).

Here’s how to do a stair workout:

  • Find a set of stairs (in your home, at a park, or in a stadium).
  • Warm-up by walking up and down the stairs for 5 minutes.
  • Sprint up the stairs as fast as possible, then walk or jog down for recovery.
  • Repeat for 15-20 minutes.
  • Add bodyweight exercises like squats or push-ups between sprints for an extra burn.

The beauty of stair running is that it’s simple, accessible, and very challenging. Plus, it makes your usual flat running feel like a breeze.

Tabata Protocol Runs

Tabata is a type of HIIT that delivers a quick, fat-torching workout in just minutes.

Tabata pushes your body to its limits, helping you burn fat while boosting your endurance. In just 4 minutes, you can get an incredibly effective workout that fires up your metabolism for hours after you’re done.

The first time I did a Tabata run, I could barely finish. You sprint for 20 seconds, rest for 10, and repeat. It doesn’t sound that hard, right? Wrong. By the third or fourth sprint, I was gasping for air. But after a few weeks, I started to see real improvements in my stamina—and the fat was melting off. Adding bodyweight exercises like squats and burpees in between sprints takes it to a new level.

Here’s how to do a Tabata workout:

Why Tabata Works:

  • Warm-up with a 5-minute jog.
  • Sprint as hard as you can for 20 seconds.
  • Rest for 10 seconds.
  • Repeat this cycle 8 times (for a total of 4 minutes).
  • Finish with a 5-minute cool-down.

While it may sound simple, don’t underestimate the difficulty of Tabata. Those 20-second sprints will feel like the longest 20 seconds of your life, but the results are well worth it.

Long, Slow Distance Runs (LSD)

I know—long runs aren’t as sexy or intense as sprints or hills, but they play a crucial role in fat loss. Long, steady runs improve your aerobic base, help you burn fat over longer periods, and make you a better runner overall.

While short, intense workouts are great for burning fat quickly, long runs tap into your fat stores and improve your endurance. The trick is to keep your pace conversational, allowing your body to burn fat more efficiently during the run.

Here’s how do long runs:

  • Schedule one long run per week (45-90 minutes, depending on your fitness level).
  • Run at a comfortable pace—this is not the time to push yourself hard.
  • Gradually increase your distance by no more than 10% each week to avoid injury.

Over time, your long runs will not only help with fat loss but also improve your performance in the other, more intense workouts.

Fat-Burning Running Workouts FAQ

I know that you have more than a few pressing questions about running for fat loss. Let me address some of them.

Is running better than walking for fat loss?

Yes, running generally burns more calories than walking in the same amount of time, which can contribute to faster fat loss. Studies show that higher-intensity activities like running elevate your heart rate and increase calorie burn both during and after your workout, a phenomenon known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC). Walking can still aid in fat loss, especially for beginners, but running often provides a more efficient way to burn calories in less time.

How often should I run to burn fat?

To see fat-burning benefits, aim for 3-4 running sessions per week. Consistency is key, so mix it up with high-intensity interval training (HIIT), steady-state runs, and easy recovery runs to keep your body challenged and engaged. Pairing these runs with a balanced diet and other forms of exercise can help maximize fat-burning potential.

What’s the best type of running workout for fat loss?

HIIT workouts are particularly effective for fat loss because they involve short bursts of high-intensity effort followed by rest, keeping your metabolism revved up. Tempo and fartlek runs are also great choices, as they help build endurance and burn fat by varying your pace and intensity. The key is to incorporate different types of workouts to avoid plateaus and keep fat loss steady.

How long should my runs be to burn fat?

For fat-burning, aim for 20-45 minutes per run. Shorter, high-intensity sessions (like 20-30 minutes of HIIT) are excellent for boosting metabolism, while longer steady-state runs (around 45 minutes) can help tap into stored fat for energy. Find a balance that works for your schedule and fitness level—longer isn’t always better if you’re working hard!

Is it okay to run every day for fat loss?

While it might seem like running daily will help with faster fat loss, rest days are essential. Your muscles need time to recover and rebuild, which is key to sustained fat loss and avoiding injuries. Aim for 3-4 focused running days each week, and on other days, consider low-impact activities like walking, swimming, or strength training for a balanced approach.

Can running help with belly fat specifically?

Running can certainly aid in reducing overall body fat, including belly fat, but keep in mind that spot reduction isn’t possible. Instead, a consistent routine of fat-burning workouts combined with a healthy diet will help lower body fat percentage. Over time, you’ll notice changes across your body, including the abdominal area, as you build endurance and lose weight. Here’s how to measure your body fat composition.

How do these workouts fit into a weight loss plan?

These workouts are a great addition to any weight loss plan, especially since they’re designed to maximize calorie burn and boost your metabolism. To get the most out of them, pair these runs with a balanced diet and strength training to support muscle growth, which helps burn more calories even at rest. Consistency is key—aim for 3-4 running sessions per week combined with healthy eating habits for steady, sustainable weight loss.

Can I do these workouts if I’m a beginner?

Absolutely! If you’re new to running, start by easing into the workouts. For instance, try shorter HIIT sessions (like 10-15 minutes), or introduce fartlek-style runs where you mix easy jogging with short bursts of faster running. Remember, the goal is progress, not perfection. As you build endurance, you can gradually increase the intensity and duration of your runs. Start slow and listen to your body—it’s all about enjoying the journey!

What should I do if I don’t see results?

If you’re not seeing the results you want, don’t get discouraged. It could be helpful to revisit your overall routine. Ensure you’re fueling your body with a balanced diet, getting enough sleep, and allowing for recovery days to avoid overtraining. Additionally, mix up your workouts—adding variety keeps your body challenged and prevents plateaus. Sometimes, it’s just a matter of giving it a bit more time. Stay consistent, and remember, results often come gradually!

Conclusion

I’ve tried all these different types of workouts, and they’ve all played a role in helping me stay fit and burn fat. If you want to shake up your routine and see some serious results, give these a shot. Trust me, they work!

Remember to listen to your body as you incorporate these workouts into your routine. Rest and recovery are as important as the workouts themselves, especially when doing high-intensity training. Combine these fat-burning running workouts with a balanced diet, and you’ll be on your way to reaching your weight loss and fitness goals.

I hope you try out some of these workouts and see how they transform your running and body.

Enregistrer

The 8-Week Beginner Running Plan

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Free beginner running plan schedule

Planning to start running but don’t know where to begin?

Then you need a beginner-friendly running plan.

When I first decided to start running, it seemed a bit overwhelming. The thought of hitting the pavement was intimidating, even for just a few minutes.

But here’s the thing: it doesn’t have to be!

In today’ post, I’ll walk you through it, step by step, with the plan I wish I had back then.

We’ll start slow and steady—trust me, it’s the best way to stay injury-free and enjoy the process.

Let’s get to it.

Start Slow—Seriously

I can’t stress this enough: my biggest mistake early on was going too hard and fast.

I’d lace up my shoes and think I could crush a few miles.

Let’s just say, it didn’t end well

I ended up with shin splints that sidelined me for weeks.

Not just beginners who are guilty of this. Even if you’re already in shape and have great shoes, running’s still a pretty intense, high-impact sport.

Not much we can do about that.

So my advice? Start slow and steady

When you’re just starting, you’re building a foundation, which takes time.

Think of it this way: you wouldn’t try to lift the heaviest weight in the gym on your first day, right? The same goes for running. Your muscles, tendons, and joints need time to adjust to the new impact.

That’s where the rule of gradual progress comes into the picture. Skip this step, and you’re likely to end up with an injury.

Here’s how many miles to run per week as a beginner.

How Long Does it Take?

Sorry, I don’t have the EXACT answer because every runner is different and responds differently to the high-impact stress of running.

In other words, it all depends on the individual.

To give you some perspective, the following are the factors to consider when determining how long it should take you to become a runner.

  • Your current shape—or how to fit you where before you take up running.
  • Your age. The younger you are, the quicker you can get in shape.
  • Your current body weight. If you are overweight or many pounds heavier, then chances are it’s going to take you a little bit longer than someone with a healthy weight.
  • Your running program. If you follow my free beginner running plan, there’s a strong chance you can make it ASAP.

The Run-Walk Method

Let’s talk about something that saved me when I started—Jeff Galloway’s run-walk method.

I’ll be honest: I wasn’t thrilled at the idea of walking in between my runs at first. I thought it would slow me down. But here’s the truth: it made running doable and helped me avoid injuries.

With this method, you mix in walking breaks with your runs. It could be 30 seconds of jogging followed by a minute of walking or more running and less walking as you get fitter.

It’s about finding a rhythm that works for you. When I first did this, I ran longer and felt stronger without realizing it!

Finding the Right Balance Between Walking and Running

To get the most out of run-walk, find the balance that works for you. And that entirely depends on your starting point.

Here are three walk-to-running ratios to experiment with:

  • The Newbie: Jog for 20 to 30 seconds. Then walk for one to two minutes
  • The Intermediate: Jog for three to five minutes. Then take a two to three minutes walking break.
  • The Experienced: Jog for eight to ten minutes. Then walk for 30 seconds to one full minute.

What’s more?

Remember to take those walk breaks before you’re too tired to continue

Keep It Conversational

I always love to say: “If you can’t hold a conversation, you’re going too fast.”

Your pace should be relaxed when you start, like chatting with a friend. This is what we call a “conversational pace.” If you’re huffing and puffing, slow down. It’s not about speed in the beginning—it’s about consistency and building a base.

beginner runner

Time First, Distance Later

Here’s another lesson I learned the hard way: don’t focus on distance immediately. It’s tempting to hit that 5K or 10K milestone, but building up your stamina first is more important. Focus on the amount of time you spend running, not the distance. When your body is ready, the distance will come naturally.

Don’t Skip Rest Days

Trust me on this one—your body needs time to recover. When I first started, I thought I could just power through every day, but all it got me was sore muscles and burnout. Plan two weekly rest days, and don’t feel guilty about them. Rest days are just as important as your running days.

The Right Shoes

One last thing—ensure you’re running in shoes that work for your feet. Trust me, good shoes make all the difference. It was like night and day when I switched to a pair that properly supported my feet.

My 8-Week Plan For Beginner Runners

This eight-week program is designed to take you from a complete beginner to being able to run a 5K distance comfortably

My beginner plan assumes that you’re a beginner runner who can already walk briskly for one hour four to six times per week. If that’s out of the realm of possibility, I’d recommend starting with a walking plan first.

Note: if you can already run for more than half an hour with ease, then skip this.

Experienced runners may up the ante by doing other forms of running, such as sprints, hill reps, or working on increasing mileage for the long run.

P.S – You can also Try this couch to 5K Treadmill plan.

In order to motivate yourself to complete this running plan, you can customize some prizes, such as Custom Medals. 

You can design medals according to the weekly plan, and incorporate running elements, goal achievements, and some motivational words into the design of custom medals. Imagine that every time you achieve a certain achievement, you receive a custom medal, which is not only a recognition of your previous efforts but also an incentive for your future exercise. 

If you also want to motivate yourself better, the custom medals on custommedals.com.au will not let you down.

Beginner Running Plan – Week 1:

Warm up by walking for 5 minutes at a brisk pace.

Then alternate running for one minute at an easy pace followed by three minutes of brisk walking.

Example: Run 1-minute, walk 3-minute.

Repeat the cycle 5 to 7 times.

Finish off the sessions with a 5-minute easy walk.

Do three sessions per week.

Beginner Running Plan – Week 2:

Run 2-minute, walk 2-minute. Repeat six times.

Do three workouts.

Beginner Running Plan – Week 3:

Run 3-minute, walk 1-minute. Repeat five times.

Do three workouts.

Beginner Running Plan – Week 4:

Run 5-minute, walk 90-second. Repeat four times.

Do three workouts.

Beginner Running Plan  – Week 5:

Run 8-minute, walk 1-minute. Repeat three times. Do three workouts.

Beginner Running Plan  – Week 6:

Run 12-minute, walk 1-minute. Repeat three times. Do three workouts.

Beginner Running Plan  – Week 7:

Run 15-minute, walk 1-minute and run another 15-minute. Do three workouts.

Beginner Running Plan  – Week 8:

Run 30-minute at an easy and controlled pace. Do TWO workouts.

This is a basic beginner plan, so feel free to adjust this program to meet your own needs and fitness level.

Frequently Asked Questions

I know that as a beginner runner you have more than one lingering question on your mind right now. Let me adress some of the most common ones.

What if I miss a day in my running plan?

Missing a day in your running plan is perfectly normal, especially when you’re just starting out. If you miss a scheduled run, don’t stress! Simply pick up where you left off and continue with the plan. Consistency is important, but so is listening to your body. If you feel tired or unwell, it’s okay to take an extra rest day.

Can I repeat a week if needed?

Absolutely! If you feel that a particular week’s workouts are challenging or you want more time to adjust, feel free to repeat it. The goal of this plan is to build a strong foundation, and taking the time to feel comfortable with your running will pay off in the long run. Listen to your body and progress at a pace that feels right for you.

How do I know if I’m overdoing it?

Pay attention to your body. Signs of overtraining can include persistent fatigue, unusual soreness, or lack of motivation to run. If you experience any of these symptoms, it may be a sign to take a break or reduce your running intensity. Incorporating rest days and cross-training can also help prevent overtraining.

What should I wear for my runs?

Wearing the right gear can make a significant difference in your running experience. Invest in a good pair of running shoes that fit well and provide the support you need. Comfortable clothing made from moisture-wicking materials will help keep you dry and chafe-free. Don’t forget to check the weather and dress appropriately for conditions!

How can I stay motivated throughout the plan?

Finding motivation can be a challenge, especially in the beginning. Setting achievable goals, tracking your progress, and running with a friend can all help keep you motivated. Joining a local running group or participating in virtual challenges can also create a sense of community and accountability.

More Resources for The Beginner Runner

For more beginner running advice, check some of my posts here:

Join the Community!

I want to hear from you! Whether you’re just starting your running journey or have been hitting the pavement for a while, sharing your experiences can help others and enrich our community. What challenges have you faced as a beginner runner? What tips or strategies have worked for you?

Feel free to share your thoughts and questions in the comments section below. Your insights can inspire and motivate fellow runners who are navigating their own paths.

The Stronger Runner: Unveiling the Secrets of Effective Strength Training

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Attention, runners seeking to unleash their inner powerhouse! Get ready to dive headfirst into the ultimate treasure trove of weight training wisdom specifically designed to elevate your running game!

In this post, I’m about to unravel the full-fledged guide that will revolutionize the way you approach weight training. Get ready to embark on a journey thatwill take you from novice to seasoned pro, leaving no stone unturned.

By the time we cross the finish line, your mind will be filled with an abundance of knowledge.

Brace yourself to discover the incredible benefits of weightlifting tailored to runners like yourself.

We’ll explore the latest cutting-edge research, unveiling the secrets behind strength training as the ultimate shield against those pesky injuries that threaten to derail your running dreams.

Sounds great?

Let’s get started.

What’s Strength Training?

Imagine yourself as a runner on a long-distance race. You’ve been training for months, but as you hit the halfway mark, you feel the fatigue setting in. Your muscles ache, your form starts to falter, and your pace slows down. But what if I told you that there’s a way to break through that plateau and reach your running goals faster? Enter strength training.

Strength training is the secret weapon for runners looking to improve their speed, efficiency, and endurance. It involves using external resistance, such as weights or resistance bands, to challenge your muscles to adapt and get stronger. And the benefits are not just limited to physical performance.

Research on Strength Training for runners And Injury Prevention

Studies have shown that weightlifting can reduce injury risks and fix muscle imbalances caused by the repetitive motion of running.

In fact, a study published by the National Strength & Conditioning Association found that weightlifting strengthens muscles and joints, leading to proper form, improved running time, and reduced injury risks. Another study published in the Journal of Strength and Conditioning revealed that exercises like squats and single-leg hops not only help reduce injury risks but also improve performance.

But that’s not all. Strength training can also help you burn more calories. Many runners turn to running as a means of weight loss, but as their bodies adapt, they start burning fewer calories. Incorporating strength training into your routine can help increase your lean muscle mass, which in turn boosts your body’s ability to shed more calories.

Run Faster

Resistance training puts stress on your body, forcing it to adapt to boost its ability to withstand the extra load.

Over time, with regular training, these stress-induced adaptations can have an enormous impact on your running speed, efficiency, and endurance.

So, for instance, the stronger your leg muscles get, the more force you can generate on each stride and the more distance you can travel on each foot strike.

Plus, stronger shoulders and arms are essential in increasing your speed and form efficiency.

Fix Muscle Imbalances

Running is one-directional action, meaning it works some muscles more than others, leading to the onset of muscle imbalances.

This places excessive pressure on ligaments and tendons, reducing stride efficiency, limiting running economy, and increasing the risks of injury.

Research shows that, often than not, many runners nagging issues, such as shin splints, runners knee, Achilles tendinitis, etc., stem from muscle imbalances.

With all that being said, the good news is, as little as six weeks of proper weight training can reduce, or completely alleviate knee pain, according to a study.

Burns More Calories

Many runners took up running as means of weight loss. And as my experience dictates, running is helpful for shedding the pounds—especially during the first few months of training.

That said, once your body gets used to running (especially if you lack variety in your training), it’ll start to burn fewer calories.

For that reason, you might want to back up your running for weight loss training with a well-rounded and intense strength training schedule.

As a matter of fact, by increasing your lean muscle mass, you’ll boost your body’s ability to shed more calories.

Build Stronger Bones

In addition to helping you prevent injury, improve running performance, build muscle, and lose fat, weight lifting also improves bone density.

This can be typically measured using a DEXA scan, which is similar to an x-ray but more thorough.

But how does strength training make bones stronger?

It’s actually quite simple.

By stressing your bones, strength training can increase bone density, therefore, reducing the risks of bone-related issues.

That’s it.

This is especially the case for us runners as stress fractures—a common overuse injury—is every runner’s worst nightmare.

For the full scope on a stress fracture, check my full guide here.

Strong Arms

Have you ever tried running without using your arms? It’s not a good idea.

Swinging your arms faster automatically increases your step frequency, and vice versa.

We pump our arms as we run, and the stronger our arms are, the more powerful the forward drive, and the faster we move forward.

That’s no secret.

Be More Efficient

Running doesn’t just involve relying on the leg for forward propulsion, but we’re also using our core, back, arms, shoulders, and chest to balance and improve efficiency.

When the legs are exhausted, we use the upper body more because of the kinetic chain.

Everything is working together in one interlocked system.

Better Form

Your running form can ultimately make or break you as a runner.

That’s why if you can’t hold proper form throughout your runs, you’ll never reach your full running potential.

Improving your upper body strength can make your posture more efficient and help you keep a consistent form, especially as fatigue starts to set in.

Fortunately, improving upper-body strength can upgrade your technique and help you keep consistent form.

Signs of a bad form may include:

  • Rounding the shoulders,
  • Shrugging the shoulder near the ears,
  • Holding on to tension,
  • Swinging the arms too widely,
  • Holding a cell phone or water bottle,

But when you keep your posture straight, head held high, shoulder loose and square, and your arms functioning properly, you’ll ensure that you won’t get hurt.

What’s more?

A stronger upper body, especially a well-developed back, and core muscles help protect your spine from the impact of running.

Additional Resource – Here’s another strength training program for runners to check out

It Requires Little Time

You don’t need to train like an elite bodybuilder or CrossFitter to reap the benefits of strength training.

In fact, all you need is no more than a 30- to 45-minute session two to three times per week, to reap the benefits of strength training as a runner.

Here is the full guide on starting strength training for runners.

Note: Strength training should be performed according to your fitness level and training goals.

For that reason, you need to opt for a well-rounded strength program designed specifically to meet your running needs.

This is why a sprinter strength routine can look so different from a long-distance athlete program.

Are you looking for a way to take your running to the next level? Look no further than strength training! And the best part? It doesn’t require hours upon hours of time in the gym. In fact, all you need is 30-45 minutes, two to three times per week, to start seeing the benefits of strength training as a runner.

Muscles Anatomy

Your body is a complicated piece of machinery, and muscles are a huge part of what’s driving it.

According to experts, five main groups of muscles are used while running—quads, hamstrings, hip flexors, gluteals, and calf muscles.

Your body also uses secondary muscles to keep you going forward, such as the core and upper body muscles. 

These typically provide stability throughout the gait cycle and improve speed and running economy.

The Quadriceps

The quadriceps, the muscles on the front of the thighs, are in charge of forward leg movement.  Also known as the quads, these run from the hips down to the kneecap and are composed of four muscles:

  • The Vastus Medialis,
  • Intermedius,
  • Lateralus, and
  • Rectus Femoris.

The Hamstrings

The hamstrings consist of a single large tendon located at the back of the thigh and play a key role in standing, walking, or running, as well as hip extension and knee flexion. These muscles are comprised of

  • The biceps femoris,
  • The Semitendinosus, and
  • The Semimembranosus.

The Gluteals

Consisting of a group of three muscles, the gluteals are located in the buttocks and are responsible for hip extension, posture and proper knee alignment, and leg stability. The glutes consist of the following:

  • The Gluteus Maximus,
  • The Gluteus medius, and
  • The Gluteus minimus.

The Hip Flexors

The hip flexors, while smaller in size, play a crucial role in our everyday movements. From walking to squatting, these muscles are constantly activated, which is why it’s important to keep them strong and flexible.

Tight hip flexors can lead to discomfort and even pain, while a strong and healthy hip flexor group can improve posture, stability, and overall athletic performance.

The Calves

Located on the back of the lower leg, just below the knees, the calves are another supercritical running muscles.

Why? These provide spring in your step, extend and flex each foot as you land and push off, and maintain lower body balance and coordination. The calves consist of:

  • The large gastrocnemius, or outer calf; and
  • The smaller soleus, or inner calf.

Research has shown that incorporating exercises that specifically target these muscle groups can have a significant impact on running performance. In a study published in the Journal of Strength and Conditioning Research, researchers found that a six-week strength training program targeting the glutes and hip flexors led to improved running economy and performance in female distance runners.

The Best Strength Exercises For Runners

Try adding this powerful routine to your easy or cross-training days. The workout will take roughly 45 minutes to complete and can be done twice a week. That’s a small amount of time to invest in a big payoff.

I’ve also provided you with YouTube tutorials showing you exactly how to do each exercise. Proper form is king! For a better grip, try out this liquid chalk.

1. Planks

One of the core exercises that ended up becoming a staple in my training was the plank.

It’s one of the best core exercises because it targets every aspect of the core, as well as the lower back and shoulders.

Proper Form

  1. Lie on your stomach
  2. Prop yourself up on your elbow with feet slightly apart, toes hip distance apart with shoulders directly above the elbows
  3. Aim to straighten your whole body, so it’s forming a straight line from the top of your head to your heels.
  4. While engaging your core and keeping a straight line (your butt should not stick up in the air), hold the position for 30 seconds to a full minute.

As you get stronger, you should gradually add more time.

You can also make it more challenging for yourself by placing a weight plate on your back.

2. Russian Twists

The Russian twist targets a bunch of muscles, including the abs, obliques, lower back and your hamstrings as well.

You can use a medicine ball or a plate for extra resistance.

Proper Form

  1. Grab a weight, then lie on your back with your upper legs perpendicular to the floor and your knees bent at a 90-degree angle.
  2. Hold the weight in front of your body while keeping your back straight.
  3. Twist your torso as far as you can to the right side, tap the weight on the floor, then reverse your motion to the other side.

3. Overhead Lunges

The overhead lunge targets the whole body—quadriceps, hamstrings, glutes, shoulders and core muscles.

It’s the perfect fit-it-all-in move, so it’s great if you’re pressed for time.

It also increases flexibility and mobility in your hip flexors.

Proper Form

  1. Hold a pair of dumbbells or a weighted bar above your shoulder, with your arms straight, and your elbow locked, feet shoulder-width apart, and knees slightly bent.
  2. While holding the weight directly overhead, step forward with your right leg into a deep lunge position, bending both your knees.
  3. Return to the starting position and repeat on the other side. That’s one repetition.

Do 12 steps on each side to complete one set.

4. Air Squats

Bodyweight squats are some of the best strength exercises you can do.  These should be an integral part in any runner’s strength-oriented training program.

Squats target a lot of running-specific muscles.

They are convenient to do, and can easily be added to your post-run routine.

Proper Form

  1. Stand with your feet hip-distance apart with your toes facing forward
  2. With your arms out in front at shoulder height, squat down by bending your knees, leaning forward at the waist while keeping your back flat and your knees tracking behind your toes
  3. Squat until your thighs are parallel to the ground.
  4. Press up through your heels to return to starting position.

5. Single-Leg Deadlifts

The single-leg deadlift is the ideal slow-burn move for building strong hamstrings and glutes, which can help you tackle steep hills with ease.

This exercise can also improve your balance and boost your stability.

Proper Form

https://www.youtube.com/watch?v=mG-Stc3c7N0

  1. Start by holding two dumbbells or a weighted bar in front of your body.
  2. While standing tall, shift your weight to your right foot
  3. Hinge forward by slightly bending your right knee and raising your left foot behind you in line with your torso, letting the weights hang down
  4. Lower the weight while keeping it close to the tops of the legs.
  5. Once the weight goes past your knee, pause, then return to the starting position.

6. The Pistol

Also known as the one-legged squat, the pistol is a powerful squat variation that builds strength and balance in your lower body.

If you have issues with lower body flexibility or mobility, use a chair or a bench for the assisted pistol option. That’s how I got pretty decent at doing pistols.

Proper Form

  1. Standing tall, balance on your right foot,
  2. Squat down by bending at the knee and sitting your hips back.
  3. Once your right knee is at about a 90-degree angle, push back up by extending your leg to starting position.s

7. Rotational Shoulder Press

This move is ideal for targeting your upper body muscles, with the emphasis on the shoulder and core muscles.

Proper Form

  1. While standing tall with your feet hip-width apart, hold a pair of dumbbells just outside your shoulders.
  2. As you press the weights up with your right hand, rotate your body to the right side.
  3. Lower the weights to your shoulder as you rotate back to the center, then rotate to the left as you press your left again upward this time.

weight training for runners

 

Weight Lifting For Runners  – The Conclusion

There you have it ! The above weight training for runners guidelines all you need to help you prevent overuse injuries and increase athletic performance without logging in more miles. The rest is up to you.

Please feel free to leave your comments and questions in the section below.

In the meantime thank you for reading my post

Keep Running Strong

David D.