Believe it or not, if you are a runner it is quite convenient that you carry out strength training at least sporadically, since in addition to increasing your performance you can reduce your incidence of injury.

If for any reason the material is a limiting factor in your case, with this routine you can train even outdoors.

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Strength training for runners


sets and reps



jump squats

3 x 15 – 20

Train on a soft surface to reduce impact.

How to do jump squats

one-sided deadlift

3 x 10 – 15 (per leg)

Use the opposite leg as a counterweight.

How to do one-sided deadlift

gluteal bridge

2 x 1 ‘- 2’

Squeeze the gluteus by raising the pelvis.

How to do glute bridge

side plates

5 x 10 “- 15” (per side)

How to make side planks

bulgarian squat

3 x 10 – 15 (per leg)

How to do Bulgarian squat

frog pump

2 x Failure

Find the point of maximum height to correctly activate the gluteus medius.

How to make frog pump

curl up

3 x 10 – 20

Adapt breathing to the rising and falling phases.

How to do curl ups

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Considerations for the strength routine for runners


This routine will be especially focused on the work of the lower body and the core, so that you can strengthen the main muscles involved in running.

If any exercise causes you unusual pain or discomfort, it will be convenient for you to try to correct the technique or to give up in the worst case.

The rest between each of the series will be one minute, and the repetitions will be marked mainly by the degree of effort; at all times we will have to leave between one and three repetitions in the chamber.

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Evidently, Although you are not going to work with a lot of weight, it is also recommended that you warm up by carrying out a few minutes of light cardio and some series of joint mobility.

Finally, keep in mind that it will be essential that you take care of the technique as much as possible. Do not neglect it with the intention of doing more repetitions because the only thing you will achieve in the long term is to injure yourself.

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Images | Saucony, iStock