Strength Training for Runners: How to Get Results Without Wasting Time
- Luke Nelson
- Sep 5, 2022
- 4 min read
Updated: Mar 17
Most runners know they should be doing strength training.
But time is the biggest barrier.
Between work, family, and trying to fit in your runs, the idea of spending 45–60 minutes in the gym can feel unrealistic. So strength training gets pushed aside… again.
Here’s the good news:
👉 You don’t need long gym sessions to get stronger
👉 You don’t need a complicated program
👉 And you definitely don’t need to sacrifice your running
With the right approach, you can build strength, reduce injury risk, and improve performance in as little as 10–20 minutes per session.
So here are the top tips for saving time on your workouts, influenced by a recent 2021 review by Iverson.
The Minimum Effective Dose for Runners
If you take one thing from this article, let it be this: You don’t need more, you need enough.
A simple, effective framework:
Frequency: 2–4 sessions per week
Duration: 10–20 minutes per session
Focus areas: Calves, quads, hamstrings
Intensity: Leave 2–3 reps in reserve (don’t train to failure)
Sets, Reps & Rest (Where Most Runners Get It Wrong)
When time is limited, getting this right matters.
👉 Aim for at least 4 hard sets per week per target muscle group
That alone can drive meaningful strength adaptations.
And here’s the key:
👉 Both high and low rep ranges can improve strength👉 What matters most is intensity
In other words:
You need to be working close to failure
Around 2 reps in reserve (RIR) is a good target
⏱ If you want to save time:
👉 Use more load and work in the 6–12 rep range
This allows you to:
Get the same stimulus
In fewer reps
In less time
Rest Periods (Don’t Skip This)
It might feel like rest is wasting time, especially when you're trying to be efficient.
But it’s not.
👉 Rest is essential for building strength and muscle
If you rush your sets:
You reduce output
You compromise intensity
You limit adaptation
Practical guideline:
👉 1–2 minutes between sets is enough for most runners
This gives you:
Sufficient recovery
Better performance on the next set
Higher quality training overall
⏰ Time-Saving Strategies That Actually Work
Microdose Your Strength Training
Instead of one long gym session, spread your work across the week.
Think:
15 minutes after a run
A quick session before work
Short blocks instead of big chunks
👉 Example:
Monday: 15 min post-run
Wednesday: 15 min
Saturday: 15 min
This approach is easier to stick to and often leads to better consistency.
Prioritise Compound Movements
If you're short on time, every exercise needs to count.
Whilst single joint, isolation exercises can help target deficiencies, to save time, opt for multi-joint/compound exercises to work multiple muscle groups at once:
Deadlifts
Squats
Split squats
Step-ups
Use Supersets to Cut Time in Half
Pair exercises together to reduce downtime.
They can either target the same or different muscle groups, although for runners we recommend pairing exercises that work different muscles
👉 Example:
A1 Deadlift
A2 Calf raises
Alternate between them with minimal rest.
You’ll maintain training quality while significantly reducing session length.
Be Strategic With Unilateral Work
We love unilateral exercises for runners, but they do require twice as much time, so bilateral exercises win out here to shorten your workout.
👉 My approach:
Use bilateral lifts (e.g. squats, deadlifts) for efficiency
Add small doses of unilateral work to address asymmetries
This gives you the best of both worlds.
Don’t Overcomplicate It
You don’t need:
10 exercises
Fancy equipment
Constant variation
A few well-executed movements, done consistently, will outperform any overly complex program
Prioritise target areas
If you are injured or injury prone, then ensure you include strength exercises to target these issues, i.e. quads for knee pain, calf strength for Achilles tendinopathy.
If performance improvement is the goal, then chase the big fish! Calves, quads & hamstrings do most of the work during distance running, so ensure you cover these.
If You’re Short on Time, Skip the Extras
Warm-ups and cooldowns have their place, but if time is tight:
👉 Prioritise the main work.
👉 General movement for the warm-up, or a lighter set if lifting heavy >80% RM
👉 Cool down can be skipped as it doesn't tend to reduce DOMS or injury risk
A focused 15-minute session is far more valuable than skipping strength entirely because you “don’t have enough time.”
Common Time-Wasting Mistakes
Avoid these if you want to maximise efficiency:
❌ Too many isolation exercises
❌ Long rest periods scrolling your phone
❌ Overly complicated programs
❌ Trying to “do everything” in one session
Keep it simple. Keep it focused
A Simple 15-Minute Strength Session
If you’re not sure where to start:
A1 Deadlift – 3 x 6–8 reps
A2 Calf Raises – 3 x 8–12 reps
B1 Bulgairan Split Squat – 2 x 8 reps each leg
B2 Front Plank – 2 x 30 seconds
👉 Work at ~2 reps in reserve
👉 Rest ~60–90 seconds between rounds
👉 Get in, get it done
Final Thoughts
You don’t need more time.
You need a smarter approach.
Short, consistent, well-structured strength sessions can deliver real results — without taking over your week.
Start small. Stay consistent. Focus on what matters.
Want Help Structuring Your Strength Training?
If you want a clear, runner-specific system for strength, rehab, and performance, don't hesitate to reach out!
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📚Reference
Iversen, V. M., et al. (2021). "No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review." Sports Med 51(10): 2079-2095.
