5 Day Gym Workout Routine for Runners (with PDF)

As you lace up your running shoes and hit the track, you will uncover the significant influence of strength training on running-it prevents injuries, boosts muscle power, improves explosiveness, and neuromuscular coordination.

Strength and stamina play an inevitable role in an athlete’s running journey, and achieving peak performance can be realized through a well-crafted combination of targeted workouts, consistent training, and mindful recovery strategies.

Join me in this article as we explore a strength training program for runners aimed at strengthening connective tissues and unleashing quick bursts of speed.

Here we explore the incredible connection between running and gym workouts and unlock the hidden secrets that push runners to achieve greater heights and conquer longer distances.

Why Gym Training Matters for Runners?

Strength training is an essential part of runners’ workout routines, playing a crucial role in unleashing a runner’s full capabilities.

At its core, strength training includes using resistance, whether it’s your body weight or equipment like dumbbells, kettlebells, or medicine balls. The goal is simple: to strengthen muscles, improve anaerobic stamina, and support bone density and skeletal muscles.

Many research studies support the link between resistance training and muscle hypertrophy, which is the growth and increase in muscle cells through exercise.^[1] Although not all runners may aim for bigger muscles, participating in strength training, especially weightlifting is a proven way to promote hypertrophy.

Starting with basic bodyweight exercises such as squats, step-ups, and lunges, the progression leads to more complex weighted exercises.

Why is strength training imperative for runners? I would say the answer to this question unfolds across three vital dimensions:

1. Injury Prevention

• Strengthening muscles and connective tissues is the key to injury resilience.
• Studies highlight the correlation between resistance training and muscle hypertrophy, the growth of muscle cells through exercise.
• An effective strength training plan significantly reduces the risk of common running injuries like IT band syndrome, hip pain, lower back pain, plantar fasciitis, shin splints, and a runner’s knee.

2. Muscular Power

• Building the capacity to produce force swiftly enhances running speed and finishing strength.
• Progressing from basic bodyweight exercises to weighted movements fosters the explosive bursts crucial for a formidable finishing kick.

3. Neuromuscular Coordination

• Strengthening communication pathways between the brain and muscles elevates running economy and efficiency.
• Effective strength training often results in the development of a smooth and coordinated stride.

5 Day Gym Workout Routine for Runners

Get ready for an incredible runner’s workout journey where I will take you through a carefully planned gym workout program for runners aimed at boosting your strength, power, and running abilities.

Throughout this detailed 5-day schedule, we will combine various exercises to target full-body strength training for runners, unilateral movements that help to cure muscle imbalances, core stability, and lower body strengthening workouts. Let’s check them out in detail;

Full Body Strength focuses on building overall strength essential for a runner’s performance, targeting major muscle groups with exercises like squats, bench presses, and bent-over rows to enhance power and endurance.

Unilateral Movements emphasize balance and stability of muscles, incorporating exercises like forward lunges and single-leg deadlifts to address asymmetries, enhancing agility crucial for varied terrains in running.

Core Strength is dedicated to fortifying the core, vital for maintaining proper form during runs; exercises like dead bugs and plank with shoulder taps enhance stability and prevent injuries.

Lower Body targets specific leg muscles with deadlifts and Bulgarian split squats, promoting strength and flexibility in the lower body, crucial for efficient and injury-resistant running.

Active Recovery and Flexibility prioritize recovery, combining light jogging or cycling with dynamic stretching and foam rolling to enhance flexibility, reduce muscle tightness, and support overall recovery for optimized performance in subsequent runs.

Note: Couple this gym routine with your running, and maintain at least a 6-hour gap between your skill-specific training and gym sessions.

Day 1: Full Body Strength

1. Squats: 3 sets x 12 reps
2. Bench Press: 3 sets x 15 reps
3. Shoulder Press: 3 sets x 12 reps
4. Bent-over Rows: 3 sets x 10 reps
5. Bicep Curls: 3 sets x 12 reps
6. Triceps Dips: 3 sets x 10 reps
7. Russian Twists: 3 sets x 20 reps (10 per side)

Day 2: Unilateral Movements

1. Jumping Lunges: 3 sets x 15 reps per leg
2. Single-Leg Deadlifts: 3 sets x 12 reps per leg
3. Single-Arm Dumbbell Press: 3 sets x 12 reps per arm
4. High Knees: 3 sets x 30 seconds
5. Step Ups: 3 sets x 15 reps per leg
6. Flutter Kicks: 3 sets x 30 seconds
7. Side Plank: 3 sets, hold for 30 seconds on each side

Day 3: Core Strength

1. Push-Ups: 3 sets x 12 reps
2. Chin ups/pull-ups: 3 sets x 12 reps
3. Mountain Climbers: 3 sets x 20 reps
4. Crunches: 3 sets x 20 reps
5. Dead Bugs: 3 sets x 12 reps per side
6. Lying Leg Raises: 3 sets x 15 reps
7. Plank with Shoulder Taps: 3 sets x 15 taps per side

Day 4: Lower Body

1. Deadlifts: 3 sets x 10 reps
2. Bulgarian Split Squats: 3 sets x 12 reps per leg
3. Bodyweight Squats: 3 sets x 15 reps
4. Box Jumps: 3 sets x 10 reps
5. Walking Lunges: 3 sets x 10 reps per leg
6. Glute Bridge: 3 sets x 10 reps
7. Single-Leg Calf Raises: 3 sets x 15 reps per leg

Day 5: Active Recovery and Flexibility

1. Joint Rotations: 10 minutes
2. World’s Greatest Stretch: 6 sets x 10 seconds on each side
3. Hamstring Stretch: 6 sets x 10 seconds
4. Quad Stretch: 6 sets x 10 seconds on each side
5. Hip Flexor Stretch: 6 sets x 10 seconds on each side
6. Calf Stretch: 6 sets x 10 seconds on each side
7. Dynamic Stretching (Focus on hamstrings, quads, calves, and hip flexors): 10-20 minutes
8. Foam Rolling: 10-15 minutes for muscle recovery

Tips

• Start with a proper warm-up before each session.
• Perform the exercises with proper form to prevent injuries.
• Adjust weights based on your fitness level; aim for a challenging but manageable intensity.
• Listen to your body and rest as needed; recovery is crucial.
• Stay hydrated and maintain a balanced diet to support your training.

Gym Workout Program for Runners PDF

Download the PDF template of our 5-Day Gym Workout Plan for Runners right now and take this comprehensive routine with you wherever you go. Whether you prefer printing it out or keeping it on your phone for quick reference, this PDF guide is your go-to resource for a powerful and balanced full-body runner workout.

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Final Words

This 5-day running and weight lifting schedule is your roadmap to injury prevention, enhanced power, and improved coordination.

Strength training goes beyond lifting weights; it’s the key to unlocking your running potential. From squats to single-leg deadlifts, each exercise is a strategic step towards a stronger, more resilient you.

As you hit the track, remember that preventing injuries, boosting power, and refining coordination are not just goals; they’re the outcomes of this carefully crafted routine.

Run smarter, run stronger, and embrace the power of gym training in your running adventure.

References

1. Schoenfeld, Brad J. The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. Journal of Strength and Conditioning Research 24(10):p 2857-2872, October 2010. | DOI: 10.1519/JSC.0b013e3181e840f3