{"id":66018,"date":"2021-01-22T11:32:23","date_gmt":"2021-01-22T16:32:23","guid":{"rendered":"http:\/\/www.fitzness.com\/blog\/?p=66018"},"modified":"2025-03-12T12:01:42","modified_gmt":"2025-03-12T17:01:42","slug":"runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free","status":"publish","type":"post","link":"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/","title":{"rendered":"Strength Training for Runners Workout"},"content":{"rendered":"<p><iframe src=\"https:\/\/www.youtube.com\/embed\/XsRD2gU1LaA\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p data-start=\"67\" data-end=\"429\">Strength training is a game-changer for runners. While running builds endurance and cardiovascular fitness, incorporating strength workouts improves <strong data-start=\"216\" data-end=\"276\">power, speed, injury prevention, and overall performance<\/strong>. A well-balanced strength routine enhances muscle efficiency, stabilizes joints, and corrects imbalances, helping runners stay strong and injury-free.<\/p>\n<h2 data-start=\"431\" data-end=\"486\"><strong data-start=\"434\" data-end=\"484\">Why Strength Training is Essential for Runners<\/strong><\/h2>\n<ol data-start=\"488\" data-end=\"1047\">\n<li data-start=\"488\" data-end=\"658\"><strong data-start=\"491\" data-end=\"512\">Injury Prevention<\/strong> \u2013 Strengthening muscles, tendons, and ligaments reduces the risk of common running injuries like shin splints, IT band syndrome, and knee pain.<\/li>\n<li data-start=\"659\" data-end=\"773\"><strong data-start=\"662\" data-end=\"690\">Improved Running Economy<\/strong> \u2013 Stronger muscles require less effort, meaning better endurance and efficiency.<\/li>\n<li data-start=\"774\" data-end=\"908\"><strong data-start=\"777\" data-end=\"804\">Increased Speed &amp; Power<\/strong> \u2013 A strong core and lower body generate more force with each stride, leading to faster running times.<\/li>\n<li data-start=\"909\" data-end=\"1047\"><strong data-start=\"912\" data-end=\"942\">Better Posture &amp; Stability<\/strong> \u2013 Strengthening stabilizer muscles helps maintain proper form, especially during long runs or fatigue.<\/li>\n<\/ol>\n<h2 data-start=\"1049\" data-end=\"1093\"><strong data-start=\"1052\" data-end=\"1091\">Best Strength Exercises for Runners<\/strong><\/h2>\n<p data-start=\"1095\" data-end=\"1246\">To maximize benefits, runners should focus on <strong data-start=\"1141\" data-end=\"1209\">compound movements, unilateral exercises, and core strengthening<\/strong>. Here\u2019s a structured workout plan:<\/p>\n<h3 data-start=\"1248\" data-end=\"1287\"><strong data-start=\"1252\" data-end=\"1285\">Lower Body Strength Exercises<\/strong><\/h3>\n<p data-start=\"1288\" data-end=\"1352\">These exercises build <strong data-start=\"1310\" data-end=\"1349\">leg power, endurance, and stability<\/strong>.<\/p>\n<ol data-start=\"1354\" data-end=\"1890\">\n<li data-start=\"1354\" data-end=\"1458\"><strong data-start=\"1357\" data-end=\"1390\">Squats (3 sets of 10-12 reps)<\/strong> \u2013 Strengthens quads, hamstrings, and glutes for powerful strides.<\/li>\n<li data-start=\"1459\" data-end=\"1559\"><strong data-start=\"1462\" data-end=\"1500\">Lunges (3 sets of 12 reps per leg)<\/strong> \u2013 Improves balance and strengthens single-leg stability.<\/li>\n<li data-start=\"1560\" data-end=\"1661\"><strong data-start=\"1563\" data-end=\"1603\">Step-Ups (3 sets of 10 reps per leg)<\/strong> \u2013 Mimics running mechanics and strengthens hip flexors.<\/li>\n<li data-start=\"1662\" data-end=\"1785\"><strong data-start=\"1665\" data-end=\"1700\">Deadlifts (3 sets of 8-10 reps)<\/strong> \u2013 Develops posterior chain strength, crucial for propulsion and injury prevention.<\/li>\n<li data-start=\"1786\" data-end=\"1890\"><strong data-start=\"1789\" data-end=\"1824\">Calf Raises (3 sets of 15 reps)<\/strong> \u2013 Strengthens calves for better endurance and shock absorption.<\/li>\n<\/ol>\n<h3 data-start=\"1892\" data-end=\"1923\"><strong data-start=\"1896\" data-end=\"1921\">Core &amp; Stability Work<\/strong><\/h3>\n<p data-start=\"1924\" data-end=\"1996\">A strong core enhances posture, balance, and efficiency while running.<\/p>\n<ol data-start=\"1998\" data-end=\"2395\">\n<li data-start=\"1998\" data-end=\"2087\"><strong data-start=\"2001\" data-end=\"2037\">Planks (3 sets of 30-60 seconds)<\/strong> \u2013 Improves core endurance and spinal stability.<\/li>\n<li data-start=\"2088\" data-end=\"2194\"><strong data-start=\"2091\" data-end=\"2138\">Side Planks (3 sets of 30 seconds per side)<\/strong> \u2013 Strengthens obliques for better rotational control.<\/li>\n<li data-start=\"2195\" data-end=\"2302\"><strong data-start=\"2198\" data-end=\"2245\">Russian Twists (3 sets of 15 reps per side)<\/strong> \u2013 Enhances core rotation for better stride efficiency.<\/li>\n<li data-start=\"2303\" data-end=\"2395\"><strong data-start=\"2306\" data-end=\"2347\">Dead Bug (3 sets of 12 reps per side)<\/strong> \u2013 Improves core control and spinal stability.<\/li>\n<\/ol>\n<h3 data-start=\"2397\" data-end=\"2437\"><strong data-start=\"2401\" data-end=\"2435\">Upper Body &amp; Postural Strength<\/strong><\/h3>\n<p data-start=\"2438\" data-end=\"2512\">A strong upper body supports better posture and arm drive while running.<\/p>\n<ol data-start=\"2514\" data-end=\"2786\">\n<li data-start=\"2514\" data-end=\"2593\"><strong data-start=\"2517\" data-end=\"2552\">Push-Ups (3 sets of 12-15 reps)<\/strong> \u2013 Builds shoulder and chest stability.<\/li>\n<li data-start=\"2594\" data-end=\"2688\"><strong data-start=\"2597\" data-end=\"2625\">Rows (3 sets of 10 reps)<\/strong> \u2013 Strengthens the back for upright posture during long runs.<\/li>\n<li data-start=\"2689\" data-end=\"2786\"><strong data-start=\"2692\" data-end=\"2729\">Shoulder Press (3 sets of 8 reps)<\/strong> \u2013 Enhances arm drive and overall upper-body stability.<\/li>\n<\/ol>\n<h3 data-start=\"2788\" data-end=\"2835\"><strong data-start=\"2792\" data-end=\"2833\">Plyometric &amp; Explosive Power Training<\/strong><\/h3>\n<p data-start=\"2836\" data-end=\"2907\">These exercises improve <strong data-start=\"2860\" data-end=\"2904\">stride power, running economy, and speed<\/strong>.<\/p>\n<ol data-start=\"2909\" data-end=\"3185\">\n<li data-start=\"2909\" data-end=\"3009\"><strong data-start=\"2912\" data-end=\"2944\">Box Jumps (3 sets of 8 reps)<\/strong> \u2013 Increases explosive power and fast-twitch muscle activation.<\/li>\n<li data-start=\"3010\" data-end=\"3085\"><strong data-start=\"3013\" data-end=\"3047\">Bounding (3 sets of 20 meters)<\/strong> \u2013 Develops stride length and power.<\/li>\n<li data-start=\"3086\" data-end=\"3185\"><strong data-start=\"3089\" data-end=\"3124\">Jump Squats (3 sets of 10 reps)<\/strong> \u2013 Enhances leg strength and fast-twitch muscle activation.<\/li>\n<\/ol>\n<h2 data-start=\"3187\" data-end=\"3220\"><strong data-start=\"3190\" data-end=\"3218\">Workout Plan for Runners<\/strong><\/h2>\n<h3 data-start=\"3222\" data-end=\"3248\"><strong data-start=\"3226\" data-end=\"3246\">Schedule Example<\/strong><\/h3>\n<ul data-start=\"3249\" data-end=\"3480\">\n<li data-start=\"3249\" data-end=\"3281\"><strong data-start=\"3251\" data-end=\"3279\">Day 1: Lower Body + Core<\/strong><\/li>\n<li data-start=\"3282\" data-end=\"3312\"><strong data-start=\"3284\" data-end=\"3310\">Day 2: Running Workout<\/strong><\/li>\n<li data-start=\"3313\" data-end=\"3355\"><strong data-start=\"3315\" data-end=\"3353\">Day 3: Upper Body + Stability Work<\/strong><\/li>\n<li data-start=\"3356\" data-end=\"3386\"><strong data-start=\"3358\" data-end=\"3384\">Day 4: Running Workout<\/strong><\/li>\n<li data-start=\"3387\" data-end=\"3420\"><strong data-start=\"3389\" data-end=\"3418\">Day 5: Plyometrics + Core<\/strong><\/li>\n<li data-start=\"3421\" data-end=\"3444\"><strong data-start=\"3423\" data-end=\"3442\">Day 6: Long Run<\/strong><\/li>\n<li data-start=\"3445\" data-end=\"3480\"><strong data-start=\"3447\" data-end=\"3478\">Day 7: Rest\/Active Recovery<\/strong><\/li>\n<\/ul>\n<h2 data-start=\"3482\" data-end=\"3533\"><strong data-start=\"3485\" data-end=\"3531\">Final Tips for Strength Training &amp; Running<\/strong><\/h2>\n<ul data-start=\"3535\" data-end=\"3879\">\n<li data-start=\"3535\" data-end=\"3603\"><strong data-start=\"3537\" data-end=\"3556\">Prioritize Form<\/strong> \u2013 Quality over quantity to prevent injuries.<\/li>\n<li data-start=\"3604\" data-end=\"3681\"><strong data-start=\"3606\" data-end=\"3641\">Strength Train 2-3 Times a Week<\/strong> \u2013 Balance workouts with running days.<\/li>\n<li data-start=\"3682\" data-end=\"3774\"><strong data-start=\"3684\" data-end=\"3712\">Use Progressive Overload<\/strong> \u2013 Gradually increase resistance for continuous improvement.<\/li>\n<li data-start=\"3775\" data-end=\"3879\"><strong data-start=\"3777\" data-end=\"3808\">Combine Strength &amp; Mobility<\/strong> \u2013 Stretching and mobility work keep muscles flexible and functional.<\/li>\n<\/ul>\n<p data-start=\"3881\" data-end=\"4111\">Incorporating strength training into a runner\u2019s routine leads to <strong data-start=\"3946\" data-end=\"4011\">better endurance, injury prevention, and enhanced performance<\/strong>. Stay consistent, train smart, and enjoy the benefits of being a stronger, faster runner!<\/p>\n<p>Fitz demonstrates a variety of strength training movements to improve running gains. These movements target glutes, glute medius, quads, hip flexors, abductors and more.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Strength training is a game-changer for runners. While running builds endurance and cardiovascular fitness, incorporating strength workouts improves power, speed, injury prevention, and overall performance. A well-balanced strength routine enhances&#8230;<\/p>\n","protected":false},"author":2,"featured_media":73708,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[24,9035],"tags":[46,9733,939,7056,4444,8100,1243,4303,4141,8537,2224,2509,2512],"class_list":["post-66018","post","type-post","status-publish","format-standard","has-post-thumbnail","category-videos","category-workout-videos","tag-5k","tag-abductors","tag-exercise","tag-full-marathon","tag-glute","tag-glute-medius","tag-half-marathon","tag-hip-flexors","tag-pain-free","tag-resistance-bands","tag-running","tag-strength","tag-strength-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Strength Training for Runners Workout - Fitzness.com<\/title>\n<meta name=\"description\" content=\"Boost running performance with strength training! Improve endurance, speed, and injury prevention with targeted exercises for runners.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Strength Training for Runners Workout - Fitzness.com\" \/>\n<meta property=\"og:description\" content=\"Boost running performance with strength training! Improve endurance, speed, and injury prevention with targeted exercises for runners.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitzness.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Fitzness\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-01-22T16:32:23+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-03-12T17:01:42+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2021\/01\/Runners-Strength-Training-Workout.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1503\" \/>\n\t<meta property=\"og:image:height\" content=\"748\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Fitz Koehler\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Fitz Koehler\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/\"},\"author\":{\"name\":\"Fitz Koehler\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/#\/schema\/person\/b98b65ee85d920bd3dc738505544b464\"},\"headline\":\"Strength Training for Runners Workout\",\"datePublished\":\"2021-01-22T16:32:23+00:00\",\"dateModified\":\"2025-03-12T17:01:42+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/\"},\"wordCount\":530,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2021\/01\/Runners-Strength-Training-Workout.png\",\"keywords\":[\"5k\",\"abductors\",\"exercise\",\"full marathon\",\"glute\",\"glute medius\",\"half-marathon\",\"hip flexors\",\"pain-free\",\"resistance bands\",\"running\",\"strength\",\"strength-training\"],\"articleSection\":[\"Videos\",\"Workout Videos\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/\",\"url\":\"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/\",\"name\":\"Strength Training for Runners Workout - Fitzness.com\",\"isPartOf\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2021\/01\/Runners-Strength-Training-Workout.png\",\"datePublished\":\"2021-01-22T16:32:23+00:00\",\"dateModified\":\"2025-03-12T17:01:42+00:00\",\"description\":\"Boost running performance with strength training! Improve endurance, speed, and injury prevention with targeted exercises for runners.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/#primaryimage\",\"url\":\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2021\/01\/Runners-Strength-Training-Workout.png\",\"contentUrl\":\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2021\/01\/Runners-Strength-Training-Workout.png\",\"width\":1503,\"height\":748},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.fitzness.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Strength Training for Runners Workout\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/#website\",\"url\":\"https:\/\/www.fitzness.com\/blog\/\",\"name\":\"Fitzness.com\",\"description\":\"Live Better, Live Longer with Fitzness\",\"publisher\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.fitzness.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/#organization\",\"name\":\"Fitzness.com\",\"url\":\"https:\/\/www.fitzness.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2022\/11\/Untitled-design-37.png\",\"contentUrl\":\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2022\/11\/Untitled-design-37.png\",\"width\":2880,\"height\":1620,\"caption\":\"Fitzness.com\"},\"image\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/Fitzness\/\",\"https:\/\/www.instagram.com\/fitzness\/\",\"https:\/\/www.linkedin.com\/in\/fitz-koehler\/\",\"https:\/\/www.youtube.com\/fitzness\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/#\/schema\/person\/b98b65ee85d920bd3dc738505544b464\",\"name\":\"Fitz Koehler\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/secure.gravatar.com\/avatar\/990a7b75653e7c64c29ee48bcad88bad5e9d3e7ceecb2e55dc3e1530304e1c57?s=96&d=monsterid&r=pg\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/990a7b75653e7c64c29ee48bcad88bad5e9d3e7ceecb2e55dc3e1530304e1c57?s=96&d=monsterid&r=pg\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/990a7b75653e7c64c29ee48bcad88bad5e9d3e7ceecb2e55dc3e1530304e1c57?s=96&d=monsterid&r=pg\",\"caption\":\"Fitz Koehler\"},\"description\":\"Your fitness expert. Master's in Exercise &amp; Sport Sciences. She's taught around the globe for decades and has a stellar knack for yanking the best out of folks who'd like to become more fit. Author, Speaker, TV Personality, Race Announcer, Corporate Spokesperson\",\"sameAs\":[\"http:\/\/fitzness.com\"],\"url\":\"https:\/\/www.fitzness.com\/blog\/author\/fitz-koehler\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Strength Training for Runners Workout - Fitzness.com","description":"Boost running performance with strength training! Improve endurance, speed, and injury prevention with targeted exercises for runners.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/","og_locale":"en_US","og_type":"article","og_title":"Strength Training for Runners Workout - Fitzness.com","og_description":"Boost running performance with strength training! Improve endurance, speed, and injury prevention with targeted exercises for runners.","og_url":"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/","og_site_name":"Fitzness.com","article_publisher":"https:\/\/www.facebook.com\/Fitzness\/","article_published_time":"2021-01-22T16:32:23+00:00","article_modified_time":"2025-03-12T17:01:42+00:00","og_image":[{"width":1503,"height":748,"url":"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2021\/01\/Runners-Strength-Training-Workout.png","type":"image\/png"}],"author":"Fitz Koehler","twitter_misc":{"Written by":"Fitz Koehler","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/#article","isPartOf":{"@id":"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/"},"author":{"name":"Fitz Koehler","@id":"https:\/\/www.fitzness.com\/blog\/#\/schema\/person\/b98b65ee85d920bd3dc738505544b464"},"headline":"Strength Training for Runners Workout","datePublished":"2021-01-22T16:32:23+00:00","dateModified":"2025-03-12T17:01:42+00:00","mainEntityOfPage":{"@id":"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/"},"wordCount":530,"commentCount":0,"publisher":{"@id":"https:\/\/www.fitzness.com\/blog\/#organization"},"image":{"@id":"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/#primaryimage"},"thumbnailUrl":"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2021\/01\/Runners-Strength-Training-Workout.png","keywords":["5k","abductors","exercise","full marathon","glute","glute medius","half-marathon","hip flexors","pain-free","resistance bands","running","strength","strength-training"],"articleSection":["Videos","Workout Videos"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/","url":"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/","name":"Strength Training for Runners Workout - Fitzness.com","isPartOf":{"@id":"https:\/\/www.fitzness.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/#primaryimage"},"image":{"@id":"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/#primaryimage"},"thumbnailUrl":"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2021\/01\/Runners-Strength-Training-Workout.png","datePublished":"2021-01-22T16:32:23+00:00","dateModified":"2025-03-12T17:01:42+00:00","description":"Boost running performance with strength training! Improve endurance, speed, and injury prevention with targeted exercises for runners.","breadcrumb":{"@id":"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/#primaryimage","url":"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2021\/01\/Runners-Strength-Training-Workout.png","contentUrl":"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2021\/01\/Runners-Strength-Training-Workout.png","width":1503,"height":748},{"@type":"BreadcrumbList","@id":"https:\/\/www.fitzness.com\/blog\/runners-strength-training-workout-run-your-5k-half-marathon-or-full-marathon-strong-pain-free\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.fitzness.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Strength Training for Runners Workout"}]},{"@type":"WebSite","@id":"https:\/\/www.fitzness.com\/blog\/#website","url":"https:\/\/www.fitzness.com\/blog\/","name":"Fitzness.com","description":"Live Better, Live Longer with Fitzness","publisher":{"@id":"https:\/\/www.fitzness.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.fitzness.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.fitzness.com\/blog\/#organization","name":"Fitzness.com","url":"https:\/\/www.fitzness.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.fitzness.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2022\/11\/Untitled-design-37.png","contentUrl":"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2022\/11\/Untitled-design-37.png","width":2880,"height":1620,"caption":"Fitzness.com"},"image":{"@id":"https:\/\/www.fitzness.com\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/Fitzness\/","https:\/\/www.instagram.com\/fitzness\/","https:\/\/www.linkedin.com\/in\/fitz-koehler\/","https:\/\/www.youtube.com\/fitzness"]},{"@type":"Person","@id":"https:\/\/www.fitzness.com\/blog\/#\/schema\/person\/b98b65ee85d920bd3dc738505544b464","name":"Fitz Koehler","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/990a7b75653e7c64c29ee48bcad88bad5e9d3e7ceecb2e55dc3e1530304e1c57?s=96&d=monsterid&r=pg","url":"https:\/\/secure.gravatar.com\/avatar\/990a7b75653e7c64c29ee48bcad88bad5e9d3e7ceecb2e55dc3e1530304e1c57?s=96&d=monsterid&r=pg","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/990a7b75653e7c64c29ee48bcad88bad5e9d3e7ceecb2e55dc3e1530304e1c57?s=96&d=monsterid&r=pg","caption":"Fitz Koehler"},"description":"Your fitness expert. Master's in Exercise &amp; Sport Sciences. She's taught around the globe for decades and has a stellar knack for yanking the best out of folks who'd like to become more fit. Author, Speaker, TV Personality, Race Announcer, Corporate Spokesperson","sameAs":["http:\/\/fitzness.com"],"url":"https:\/\/www.fitzness.com\/blog\/author\/fitz-koehler\/"}]}},"_links":{"self":[{"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/posts\/66018","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/comments?post=66018"}],"version-history":[{"count":4,"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/posts\/66018\/revisions"}],"predecessor-version":[{"id":77756,"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/posts\/66018\/revisions\/77756"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/media\/73708"}],"wp:attachment":[{"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/media?parent=66018"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/categories?post=66018"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitzness.com\/blog\/wp-json\/wp\/v2\/tags?post=66018"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}