The Best Strength Training Routine for Runners

Brooks Running - The Best Strength Training for Runners

*Brooks Running sent me free running gear in exchange for writing this blog post and hosting this give-a-way. However, all opinions and statements are my own. I truly love this brand! Jane did not receive any free gear.

I want to start by giving a HUGE congrats to my client Jane! She is competing in the Napa Valley Marathon next weekend with the hope of qualifying for the Boston Marathon! I have no doubt she’ll make it. Her dedication to her 14-week prep is inspiring. There were definitely days where she came into the gym exhausted and sore from long-runs and very early mornings (all while juggling her demanding schedule and responsibilities as a high-school teacher). However, she always pushed through.

Strength Training for Runners - Brooks Running

Did I mention Jane is a die-hard Brooks Running fan?! She is rocking the Brooks Pure Cadence shoe here. I love the colors! (And not just because they’re Life in Spandex colors πŸ˜‰ hehe).

We used a combination of strength training and interval/sprint work to increase her mile-time, avoid injury, and help her meet additional weight-loss goals. Before she came to me, her strength training was pretty nonexistent. She was battling common running injuries and holding onto unwanted weight. I see this in so many runners. Without proper cross-training, joints and muscles can quickly deteriorate.

Brooks Running - Strength Training for Runners

Adding in running-specific strength exercises will helps combat the impact of running on your bones, ligaments, tendons, and muscles. Stability, core, and rotational movements help running coordination and balance. A combination of light and heavy weight lifting along with plyometric exercises helps you prepare for the last sprint of the race both mentally and physically. Jane can attest to the mental strength it takes to get in just one more incline sprint, 30 more seconds of mountain climbers, or one more set of barbell squats. This is the same mental strength she’ll need to push through at the end of her race.

LIS_Brooks Touch Up-170

This strength-training routine is designed specifically for all you runners! Whether you run a couple miles a week just for fun and to keep healthy or you’re training for a race, these exercises will help build strength, improve running speed and prevent injury. Then, make sure you scroll all the way to the bottom of this blog post because Brooks Running and I have an amazing surprise for you!

Brooks Running - The Best Strength Training for Runners

And now for something we can all be excited about – FREE workout clothes! I love the Streaker Racerback and Hoodie (featured in these photos) that Brooks sent me so much that I convinced them to give one lucky reader both of them! These pieces can be wore anywhere. From the studio, to the trails, to the streets, they’re the perfect transitional pieces to take you from winter to spring! It takes just 2 minutes to enter. Once a winner is chosen, she will be able to pick her size and color preference!

Click here to enter the

 for a chance to WIN BOTH the Brooks Running Streaker Racerback Tank Top AND the Streaker Hoodie!

Brooks Running - Strength Training for Runners


If you’re having any trouble entering the Rafflecopter give-a-way you can email me at and I can send you instructions to walk you through it! 

Health and happiness,


36 thoughts on “The Best Strength Training Routine for Runners

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  2. Thank you for posting for runners! I’m excited to give this routine a try to see if I can shave some seconds off my weekly runs!

  3. This is such an amazing giveaway! Will definitely be trying out this new routine changing things up to always keep it fun and interesting. And cute workout clothes is definitely a plus lol ???

  4. Thank you for such a generous giveaway! If selected as a winner, I will post a selfie with my fitness gear from @life_in_spandex and tag your page on Instagram so that my fit fam and followers can purchase as well as follow! My ig is @official_swolemates and we just made it to 13k followers and know they will luv your page and blog!

    1. Thank you so much Danielle!! Fingers crossed for you. The winner will be chosen at random but congrats on your followers that’s so exciting! Will definitely check out your page πŸ™‚

    1. Hi Dia, knee injuries are tricky for any lower body standing exercises. My best advice is to strengthen the muscles around your knee with controlled weight lifting machine exercises like the leg press, leg extension, and leg curl. Start with light weight and only train in the range of motion where there’s no pain. Once you build a base strength you’ll be able to start trying more advanced exercises. Hope this helps!

  5. I love Jane’s story and the Strength Training Routine! I’m trying to get into running again, so this was very timely for me :).

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