Free Strength Training for Runners
Strength Training Built for Runners.
Free runner-specific strength workouts, warm-ups, drills, plyometrics, and practical training resources designed to complement your running—not compete with it.
Watch Free Follow-Along Strength WorkoutsChoose what your running needs today.
You do not need to do everything at once. Pick the type of work that fits your training, then build from there.
Strength Workouts
Runner-focused strength sessions for the hips, hamstrings, calves, ankles, trunk, and single-leg control.
Browse workoutsWarm-Ups + Drills
Simple movement prep and running drills for easy runs, workouts, faster sessions, and race days.
Explore warm-upsPlyometrics
Hops, jumps, bounds, and reactive work for runners ready to add more elastic strength and power.
Explore plyometricsMobility + Recovery
Short mobility and recovery resources that fit around running without taking over your week.
View recovery resourcesStrength should support your running—not become a second sport.
Runners need enough strength, control, and power to tolerate training and produce force efficiently. That does not require random exercise lists or marathon gym sessions.
Strength Work for Runners focuses on training that is simple to understand, easy to apply, and realistic to use alongside an actual running schedule.
Single-leg strength, calves, ankles, hips, hamstrings, and trunk control.
Every workout or drill should have a reason for being in your training.
Strength work should complement your key running sessions and recovery.
Free workouts you can actually use.
Prefer to press play and train? Browse the free follow-along runner strength workouts in the Elite Performance Institute Exercise Library, with individual pages for each session, exercise details, and coaching cues.
Start with one of these.
Quick, practical resources for the parts of training runners most often want help adding.
The 3-Minute Running Warm-Up
A quick standing warm-up for everyday runs, workouts, or race day.
View resource → Running DrillsDynamic Running Drills
Simple drills for rhythm, coordination, and movement preparation.
View resource → SpeedSpeed Drills for Runners
Fast, sharp drills to prepare for quicker running and harder efforts.
View resource → StrengthAnkle Strength Circuit
Simple lower-leg and ankle work that can be done with no equipment.
View resource → PlyometricsAdvanced Plyometric Workout
Reactive strength work for runners ready for higher plyometric demands.
View resource → PowerMulti-Jump Circuit
A jump series for landing quality, coordination, and elastic strength.
View resource →
Built by a runner, longtime track coach, and sports chiropractor.
Strength Work for Runners was created by Dr. Brian Damhoff, DC, MS, to give runners practical strength and movement resources that fit alongside real training. His perspective comes from both sides of the sport: participating in it and spending years coaching and working with runners and track & field athletes.
Dr. Brian is a former collegiate long jumper at Lewis University, continues to run, and has coached high school track & field since 2009. He currently coaches at Naperville Central High School and previously served as the team chiropractor for Northern Illinois University’s track & field and cross country programs. He also coordinates the Naperville Healthy Kids Running Series and works with runners through Elite Performance Institute.
Strength training for runners, simplified.
How often should runners strength train?
There is no single schedule that fits every runner. The right frequency depends on your running volume, training phase, experience, and recovery. For many runners, a small number of focused strength sessions each week is easier to recover from and more useful than trying to add strength work every day.
Do runners need heavy strength training?
Runners can benefit from progressive resistance training, but “heavy” is relative to the athlete and the exercise. The goal is not to chase gym numbers. The goal is to build useful strength while preserving the quality of your running.
Should runners do plyometrics?
Plyometrics can be useful for developing elastic strength, coordination, and power when they are introduced at the right level. Start with lower-level jumping and hopping before progressing to more demanding drills.
When should I do strength work around my runs?
Placement depends on your schedule. In general, try to organize strength work so it does not repeatedly compromise your most important running sessions. Harder strength work often fits better around other harder training days than immediately before key workouts or races.
Training resources are useful. Sometimes you need someone to look at the runner.
Elite Performance Institute provides running analysis, sports rehabilitation, and performance-based care for runners in Naperville and the surrounding Chicagoland area.