Science Reveals the Most Efficient Strength Training Routine to Run Faster

🏃‍♂️📚 Get weekly emails on the latest running research 👉

Strength training is a game-changer for running performance, but let’s face it—finding time in the middle of a busy training plan is tough. That’s why I dove into the latest research, analyzed 23 strength exercises proven to benefit runners, and simplified it down to just four essential moves. Even better? I’ve got you covered if you’re short on time, boiling it down to two exercises—or even just one—to maximize your running gains with minimal effort.

In this video, I’ll walk you through exactly how to implement these exercises, including detailed step-by-step instructions for a 25-minute, a 15-minute, and an 8-minute routine. You’ll also learn how to progress these workouts over 6-10 weeks, enhance efficiency with quick tips, and structure them alongside your running for optimal results. Backed by science, these strategies will improve your strength, efficiency, and speed—while keeping injury risks low.

If you’re serious about training smarter and running faster, this video is your blueprint. Don’t miss the reveal of my #1 exercise for runners with no time to spare. Hit play, and let’s get stronger, faster, and smarter together!

00:00 Run Faster with These Exercises
01:15 Strength Training with 4 Exercises
02:00 Strength Training with 2 Exercises
02:51 Quick Efficiency Tips
05:05 Strength Training with 1 Exercise
05:29 Best Recovery Strategy

[bakedbeans]

4 x (1x8 Drop Jumps, 1x6 Split Squats, 2 min rest, 1x8 Half Squat, 1x10 Bent Knee Calf Raises, 2 min rest)

[donnybrooklads]

I think I can talk for many runners searching for effective strength exercises that we get bombarded with so many routine videos and options it becomes overwhelming so appreciate you have expertly narrowed it down to 4. Thanks

[cya]

oh dear, life for a runner is just so simple and comfortable 🙂 since I have started training for triathlon the week has gotten so incredibly short. but I agree, these workouts are good and sufficient for the vast majority. doing that is doing more than 90% of everyone else.

[arnabganguly]

Nice vid. What's the dumble weight used here and. what's your recommendation?

[laurapawuk]

I love this. What happens after the 6-10 weeks. Should we change up to different exercises or simply add weight?

[jonathan]

Doesn't mean you should neglect core exercises and exercises for stabilizing muscles like the adductors and gluteus medius which are commonly injured among distance runners. Plyometrics can help activate that strength into quick movements which are beneficial, especially for the calves even in distance running. Hops can help with the calves. And for the calf raises, doing them on a step can allow for a deeper stretch at the bottom which can improve strength. The splits squats and actually called Bulgarian squats.

[SantaCruzRunner]

Thanks as always for such succinctly organized and delivered evidence based content with immediately actionable advice. I’ve fallen off of my strength training during this build and this is just what I need to get back on the train.

[theghostofpcs]

That's not a regular split squat, but a Bulgarian split squat, also known as rear foot elevated split squat. The split squat has both feet on the ground, and there's also a front foot elevated version.

[jcsk]

Great video. Thanks. I´ve started split squats last week and it seems to really improve running effort. Gonna try your program next week.

[spou]

Thanks for the video, very useful. How much weight constitutes heavy weights please?

[RoshanFernandez-mdcf]

Brilliant informative video 🙌🏽, thank you 🙏🏾. As an older runner, these are game changer exercises I have adapted and still see improvements in my pace as a result 🥳

[brentos]

Great video with clear knowledge and evidence based advice!

[corrieweitzel]

Thanks for so much for this great research based information

[sasadelimar]

Squats, any variation, plus hinge in any variation, are all you need for your lover body.

[stoicrunner]

Nice quick video with loads of quality advice! 📝📝 Just wondering, Brodie, where did the deadlift come in your extended list of best exercises?

[multisportscott]

This is awesome, thank you.
I had already subscribed, so tick, and I have recently started weight training so have committed to, and now pledge to run smarter!
Having said I have recently started weight train when should I start a heavy weight low rep protocol? I am currently doing 3 sets of 20 reps, concentrating on form, but am aware I need to increase the weight and decrease the reps BUT I am injuryphobic 😉 I am four, consistent weeks in, when can I start to ramp it up? Thanks, Scott

[tunaerenarcan]

Can you share which research articles you used?

[avifrunner]

Excellent set of tips, as always. Thank you, Brodie

[CHAARAWTAZA]

BARS🔧🔥great movement tips. thank you. personally, i perform 200 yard walking lunges about 3 days a week🤩

[omfgbbqlol]

Love it! I pledge to run smarter (and add str training)!