A disconnect exists between cardiovascular exercise and resistance training for runners. You often have those who prefer to run many times a week, but do not supplement running with resistance training workout for runners. On the other hand, you have “meat heads” who live in the free weight section of the gym, but do not run, or perform other cardiovascular exercise, which will make them look more “cut” and well-defined.

The 250/500 Rep Resistance Training Workout for Runners is designed to supplement your running regimen. Regularly performing these particular exercises will prevent joint damage, muscle pain and will increase your running endurance.

From a 2003 article in the journal Sports Medicine:

Trained distance runners have shown improvements of up to 8% in running economy following a period of resistance training. Even a small improvement in running economy could have a large impact on distance running performance, particularly in longer events, such as marathons or ultra-marathons. The improvement in running economy has been theorised to be a result of improvements in neuromuscular characteristics, including motor unit recruitment and reduced ground contact time. Although largely theoretical at this point, if resistance training is to improve distance running performance, it will likely have the largest impact on anaerobic capacity and/or neuromuscular characteristics.

I highly recommend viewing this video that teaches proper running technique.

With that being said- Here is your 250/500 Rep Resistance Training Workout for Runners!

Resistance Training Workout for Runners


Perform 50 reps of each exercise for the 250 Rep Workout or 100 reps of each exercise for the 500 Rep Workout.

Rotating ab workouts are a must for maximum running efficiency.

Muscles Worked:Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles.

Work those lower legs… Pay the most attention to the down movement in which you should go down SLOW.

Muscles Worked: Calves

Kick back as far as you can to stretch your hip flexor muscles, which must be loose for efficient running.

Muscles Worked: Glutes, hamstrings

Strong abs are important for runners!

Muscles Worked: Abdominal muscles, back muscles.

Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles.

For a strong back and glutes!

Muscles Worked: Glutes, hamstrings, back muscles.

By the way, if you are running in barefoot running shoes, you may want to read this.

Nice work in completing this resistance training workout for runners! Post your time below to track your time on Facebook and encourage others!

Click here to find out how to optimize your post-workout recovery!