Strength Training for Runners: the Minimum Effective Dose

Two sessions per week, 30–40 minutes each. Focus: single-leg work (Bulgarian split squats, step-ups), hip hinging (deadlifts, Romanian deadlifts), and core anti-rotation (Pallof press, dead bug). That's it. You'll run faster, get injured less, and feel the difference within six weeks.

Why single-leg work: running is a single-leg sport. Every stride is a single-leg landing. Most gym work is bilateral — squats, leg press — which doesn't translate the same way. Bulgarian split squats and step-ups put you in the actual position your body faces on the trail. They also expose and fix imbalances before they become injuries.

When to do it: Tuesday and Friday work for most training weeks. Keep strength sessions off your hard running days. Easy days pair fine with lifting — your legs are doing less anyway. Heavy leg day the morning before a long run is the only thing to actually avoid.