{"id":203843,"date":"2025-06-22T00:37:12","date_gmt":"2025-06-22T00:37:12","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/203843\/"},"modified":"2025-06-22T00:37:12","modified_gmt":"2025-06-22T00:37:12","slug":"10-minutes-twice-a-week-is-all-you-need-to-build-strength-for-running-says-a-certified-running-coach","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/203843\/","title":{"rendered":"10 minutes twice a week is all you need to build strength for running, says a certified running coach"},"content":{"rendered":"

Running isn\u2019t just about putting one foot in front of the other. Okay, literally speaking, it is, but realistically, to run well and run injury-free, you need to support your running training with strengthening exercises.<\/p>\n

The issue most runners encounter\u2014myself included\u2014is which exercises? What is the best strength routine that will deliver maximum returns? According to certified coach Jude Palmer<\/a>, the best strength routine for runners is the one you actually do.<\/p>\n

\u201cEveryone overcomplicates running and strength training,\u201d the founder of Run Surrey Hills<\/a> tells Fit&Well. \u201cThey think they need to commit several hours a week to it, following a big, comprehensive training plan,\u201d or they don\u2019t do any strength work at all.<\/p>\n

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\u201cTen minutes of basic strength training that you actually do is better than a load of overcomplicated exercises that you never do,\u201d says Palmer, adding that as we get older, resistance training only gets more important to strengthen bones and reduce the risk of injury.<\/p>\n

\u201cEven if you just do squats and lunges, 10 minutes is better than nothing,\u201d she says. \u201cIf you can consistently commit to 10 minutes twice a week, you\u2019re going to see massive benefits.\u201d<\/p>\n

The best strength exercises for runners <\/p>\n

Palmer, a veteran of running races across all terrains, says that the exercises she programmes for beginner clients and the exercises she does herself are typically the same, with the only difference being the amount of weight lifted.<\/p>\n

\u201cWhen I\u2019m working with beginners, it\u2019s always bodyweight squats, bodyweight lunges, press-ups,\u201d says Palmer. \u201cThere is a lot of skipping, because that\u2019s fun. If it\u2019s fun, you\u2019ll do it.<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

\"Woman<\/p>\n

Palmer directs beginners to start skipping to support their running. Here\u2019s a 10-minute jump rope workout<\/a> if you want to try it yourself.<\/p>\n

(Image credit: Getty Images \/ Westend61)<\/p>\n

\u201cThen, when you get really good at them, you can add some weights. I love a deadlift, squats with weights, reverse lunges, step-ups, burpees, then single-leg deadlifts, reverse flyes for posture and Russian twists for core.\u201d<\/p>\n

Palmer will typically alternate between lighter weight, high-rep sessions for conditioning\u2014aiming for 10-15 reps per move, and heavier weight, low-rep workouts to build strength\u2014lifting for six to eight reps per move.<\/p>\n

\u201cMix and match these exercises to what you can fit in your week, rather than setting an unrealistic goal and not doing any of it,\u201d she advises, noting that by the end of any training run or race you’ll feel the difference.<\/p>\n

\u201cNo one ever gets to the end of a marathon and goes, \u2018Man my heart is really tired\u2019. They go, \u2018I can\u2019t walk\u2014my legs are killing me!\u2019 You need strong legs to be a strong runner.\u201d<\/p>\n

Palmer\u2019s three-step strength training formula for runners <\/p>\n

Even if you only have 10 minutes twice a week to commit to strengthening exercises, Palmer says following this three-step formula will ensure it\u2019s time well spent.<\/p>\n

1. Make it doable<\/p>\n

Start with bodyweight exercises and only add the use of weights or accessories if that equipment is always readily available to you.<\/p>\n

\u201cMake it doable,\u201d says Palmer. \u201cConsistency is king\u2014or queen. I always get people doing squats, lunges\u2014really simple stuff, bodyweight exercises, rather than charging full tilt into lifting loads and loads of weight until you can barely move.\u201d<\/p>\n

2. Make it challenging<\/p>\n

Once consistent, introduce progressive overload<\/a>.<\/p>\n

\u201cThree weeks out of four, build up the sets, reps or load you\u2019re lifting,\u201d Palmer explains. In the fourth week, you can reduce your training load slightly to allow your body to recover and adapt.<\/p>\n

\u201cMake sure you\u2019re doing the workouts twice a week\u2014that\u2019s when you\u2019ll see the benefits.\u201d<\/p>\n

3. Don\u2019t over-do it <\/p>\n

Palmer says each strength session should provide enough of a stimulus so that you\u2019re getting stronger, but not so much that it interferes with your running.<\/p>\n

\u201cEach session needs to complement the other,\u201d she says. \u201cGoing too hard on one to the point you can\u2019t do the next element of training defeats the purpose.<\/p>\n

\u201cIt\u2019s about consistency and building endurance.\u201d<\/p>\n