strength training
for runners

Strength training helps reduce injury, offset muscle loss, and improve running form. A full-body program encompasses three key types of movement: compound push (e.g., push-up, bench press), compound pull (e.g., chin-up, row, resistance bands), and compound level change (e.g., squat, wall sit). Practice one set per exercise, moving slowly until you reach momentary muscular failure. Progressively overload with time so your body continues to adapt.