Runners know building endurance and speed takes more than just logging miles. Strength training is extremely beneficial for runners, as it increases muscle strength and power while helping to prevent injuries. Cross country athletes need to strengthen their legs, core, and upper body when hitting those hilly and uneven courses. To prevent muscle fatigue in that final stretch of a 5K, runners need to also incorporate strength training to their weekly training.
However, it can be overwhelming to know where to start in the gym or at home. We broke down the major muscle groups needed to train for building endurance and speed, along with exercises for injury prevention, this season. Here are the best strength training tips for cross country runners who want to take their performance to the next level.
1. Core Strength for Stability
To be a strong runner, athletes need a strong core. The abs, obliques, and lower back muscles keep runners upright and stabilize their stride. For this reason, the core is the foundation of efficient running. Without strong core muscles, runners can have poor posture, which can slow them out and cause fatigue and even injuries.
To strengthen the core, do the following exercises:
- Planks (front and side planks for 30–60 seconds)
- Russian Twists (with or without a medicine ball or dumbbell)
- Dead Bugs and Bird Dogs (for stability and coordination)
Aim to get in at least two core sessions per week.
2. Building Strong Legs
Cross country athletes need strong legs to power up hills and surge to the finish line of a 5k. Running is an activity that strengthens leg muscles, but adding strength work can further build endurance. Runners don’t need to use heavy weights to build leg strength. However, using dumbbells or a barbell for squats and RDL (Romanian deadlifts) help to strengthen the trunk. Bodyweight and light resistance are enough to build strong legs without the need of equipment.
Try these leg exercises for building endurance and speed:
- Squats (bodyweight or goblet squats with a dumbbell)
- Lunges (forward, reverse, and walking lunges)
- Step-Ups (onto a bench or box to mimic uphill running)
- Calf Raises (to strengthen lower legs and prevent shin splints)
Perform two to three sets of 10–15 reps, twice a week.
3. Upper Body Exercises
Running does work the muscles of the entire body, but is predominantly lower-body dominant. However, runners know how important driving the arms are during surges. The arms also play a role in driving rhythm and maintaining form.
Perform these runner-specific upper-body exercises:
- Push-Ups
- Pull-Ups or Resistance Band Rows (for back and shoulders)
- Overhead Press (use light dumbbells for shoulder strength)
Two short upper-body sessions per week are ideal. These can be done on the same day of core and leg strength exercises for a full body workout or on its own.
4. Plyometric Drills for Speed
Plyometrics are explosive exercises that improve running economy, stride power, and turnover. These exercise are all about generating force, which cross country runners need when running hills.
Try these plyometric drills:
- Jump Squats
- Bounding or Skipping Drills
- Box Jumps
- Single-Leg Hops
To avoid injury, focus on having good form. Athletes must land softly to avoid putting too much stress on joints. Start small with just one session per week.
5. Strength Training for Injury Prevention
Runners want to become stronger with strength training, but injury prevention is another main objective. Common injuries for cross country athletes include shin splints, IT band syndrome, and knee pain. Strength training helps prevent these injuries by balancing muscle groups and reinforcing tendons and ligaments.
Some injury-prevention moves include:
- Hip Bridges and Clamshells (to strengthen hips and glutes)
- Single-Leg Deadlifts (for hamstring stability)
- Ankle Band Walks (to protect knees and ankles)
Add these moves twice a week to workouts to help reduce the risk of injury.