Strength between runs can be short and practical. This 25-minute session focuses on controlled exercises that complement an existing running schedule without turning every week into a gym programme.
Strength training does not need to dominate a runner’s week. A focused 25-minute session can complement easy running by training the calves, hips, legs and trunk through simple, repeatable movements. The goal is controlled practice and gradual progression—not leaving the gym too sore to run.
Australia’s current movement guidelines recommend muscle-strengthening activity on at least two days each week for adults. Sports Medicine Australia also identifies training errors and insufficient lower-leg strength and flexibility among factors associated with running overuse injuries. These broad recommendations support including strength work, but they do not prescribe one perfect routine for every runner.
[adinserter block=”1″]strength between runs: The 25-minute runner strength session
Begin with five minutes of easy walking, cycling or jogging and a few comfortable bodyweight repetitions. Complete two rounds of the following circuit. Rest for 30 to 60 seconds between exercises when needed and move with enough control that the final repetition resembles the first.
| Exercise | Repetitions | Main coaching point |
|---|---|---|
| Split squat or supported reverse lunge | 6–10 each side | Keep the front foot planted and use a comfortable depth. |
| Single-leg calf raise | 8–15 each side | Rise and lower slowly while holding support if required. |
| Hip hinge or light Romanian deadlift | 8–12 | Move from the hips while maintaining a steady trunk. |
| Low step-up | 6–10 each side | Control both the ascent and descent without pushing off excessively. |
| Side plank from knees or feet | 15–30 seconds each side | Choose the version that permits calm breathing and stable alignment. |
| Band row or supported dumbbell row | 8–12 | Keep the shoulders relaxed and avoid twisting. |
How to progress without disrupting running
Start with one session per week if strength training is new. After two or three comfortable weeks, add a second short session on a non-consecutive day. Progress only one variable at a time: add one or two repetitions, use a slightly heavier resistance, add a third set, or select a modestly harder exercise variation.
Place strength work after an easy run or later on the same day if that helps preserve genuine recovery days. Avoid introducing a demanding new routine immediately before a long run, interval session or race. Mild muscular fatigue can be expected, but sharp pain, worsening joint symptoms or soreness that alters running form is a reason to stop and reassess.
[adinserter block=”1″]Make the movements fit the runner
The exercise names matter less than the movement patterns and the ability to perform them consistently. A runner with limited balance may use a wall, rail or chair. Someone returning from injury may need a shallower range, lighter resistance or an alternative selected by a physiotherapist or accredited exercise professional.
A watch can help time rests and log the session without turning strength work into another race. For comparisons of training features and multisport profiles, visit Running Watches Australia. For complementary programming, browse RunHQ’s training library and Australian Running Events Calendar.
A sustainable conclusion
Two concise, repeatable sessions are more useful than an ambitious plan abandoned after a week. Begin conservatively, keep technique consistent and adjust the workload around important runs. The best strength program is one that supports training continuity and can be maintained through busy weeks.
Sources
Health and safety notice
This article provides general information only and is not personalised medical, health, nutrition or exercise advice. New or returning runners, pregnant readers, people taking medication, and anyone with a health condition or injury should consult an appropriately qualified health professional or accredited exercise professional before starting or changing training. Stop exercising and seek prompt professional help if you experience chest pain, fainting, severe or unusual breathlessness, sudden weakness, confusion, or any other concerning symptoms.
Featured image: original RunHQ editorial artwork titled “Upper-body and trunk strength for runners”, reused for this closely related strength guide with its existing media-library provenance.
Related reading: Runner Strength Micro-Session: A Controlled 20-Minute Routine.
