The 40+ Runner's Strength Programme: What Do You Actually Need?

I don't think runners need a complicated strength programme.

In fact, I think that's one of the reasons strength training gets pushed to the bottom of the list.

It gets presented as another whole training discipline to learn — three gym sessions, twelve exercises, different programmes for different phases.

If you're already running four times a week, it's easy to think, “When exactly am I supposed to fit all this in?”

The good news is you don't need to but you do need to do enough.

Running isn't a substitute for strength

Running is brilliant exercise, but it doesn't train everything in the same way as resistance training.

And as we get older, maintaining muscle and strength becomes increasingly important.

For runners, I don't think the answer is finding the “best ten exercises”.

It's about covering the important bases.

Your calves and feet are doing a huge amount of work every time you run, so they deserve some attention.

Single-leg strength matters too. Running is essentially a series of single-leg movements, so exercises such as split squats, lunges and step-ups can be useful.

Then you've got the big muscle groups — quads, glutes and hamstrings — which need to be strong enough to deal with the demands you're putting on them.

And don't forget your trunk.

You don't need endless sit-ups, but being able to maintain control while your limbs are moving is important.

What about power?

This is something I think becomes increasingly relevant as we get older.

Strength and power aren't quite the same thing.

We naturally lose some ability to produce force quickly with age, so where appropriate, I like to include some explosive work too.

That might be jumps, hops, medicine ball work or something else suitable for the individual.

It obviously needs to be appropriate for your current ability and injury history.

I'm not suggesting that someone with a history of knee problems suddenly starts doing box jumps because they've read this article.

Programming still matters.

So what does a practical programme look like?

For most runners, I'd start with two strength sessions a week.

Thirty to forty-five minutes is plenty.

You want some lower-body strength, single-leg work, calves, posterior chain, trunk and some upper-body pushing and pulling.

Then I look at the individual.

• Are they training for a marathon?

• Do they have a history of calf problems?

• Are they also cycling?

• Are they doing HYROX?

• Do they have a niggle that needs managing?

The programme should answer those questions.

And you don't need to be sore afterwards.

A strength session doesn't have to leave you struggling to walk downstairs for two days.

The aim is to provide a useful training stimulus that you can recover from and repeat consistently.

I'd much rather see a runner complete two good strength sessions every week for six months than smash themselves with a huge gym session once every fortnight.

You don't need to become a powerlifter.

You just need to become a stronger, more resilient runner.