Run stronger and last longer with Strength For Runners, the 6-week program that brings Centr’s strength expertise to your daily run.
Strength For Runners is now available in the Programs section for Centr members.
Hitting your stride is not just about pace, heart rate and intervals. With these targeted strength training workouts for runners, we’ll help you elevate performance by boosting power, speed and endurance, improve running form, and reduce injury risk so you can go the distance, every time.
How does Strength For Runners work?
Get your goals on track with this 6-week strength training program for runners. Training alongside the Centr experts, you can expect:
- 3 self-guided workouts a week – take it at your pace at home or in the gym.
- Each workout will build full-body strength, with an extra focus on either your lower body, core or upper body.
- Every 35 to 40-minute session starts with movement preparation that activates the muscles you need to train and run.
- Workouts finish with mobility work to release tight muscles and leave you ready for tomorrow’s run.
- Easy to balance with your regular running routine on alternate days.
- Targeted at an Intermediate level of fitness. If you don’t have extensive strength training experience, that’s okay – start with light weights and take it at your pace.
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Runners need strength training too. Find Strength For Runners in the Programs section of your Centr app.
What are the benefits of strength training for runners?
For a runner, strength training is not about bulking up, but building a strong and durable body. Over 6 weeks of Strength For Runners you will:
- Boost running performance – increased endurance to run further for longer, plus increased power and speed.
- Improve running form – a stronger core increases the stability of the torso, stabilizing your body, improving balance and helping your hips, back and legs operate more smoothly and use up less energy.
- Reduce your risk of injury while running – stronger muscles help to maintain good running form, even under fatigue. More stability also supports tendons and ligaments to protect key joints. And targeted exercises to maintain good hip and ankle mobility will reduce the risk of injury in your back and knees.
What equipment do I need?
All you need to complete Strength For Runners at home is a chair and a set of dumbbells. We recommend you use a set of light, medium and heavy dumbbells to accommodate for the variety of targets and exercises.
Day 1: Use medium to heavy dumbbells to build strength in your lower body.
Days 2 & 3: Use light to medium weights to build muscular endurance through higher reps.
Whatever weight you’re lifting, ensure your form is tight and keep a steady pace – using a controlled tempo like 3-0-1-0. For example, during a bicep curl, drive your fist up to your shoulder in 1 second, then lower it back down to your hips at a count of 3, 2, 1.
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Looking for the perfect treadmill to call your own? Explore the range at shop.centr.com.
How do I balance strength training with running?
While following Strength For Runners, we recommend alternating your strength workout and running days.
The type of run you do on those alternate days (e.g. a light jog, endurance run) may depend on how you trained the day before. We’ve laid out a weekly plan below – use this as a guide.
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Rest days
Recovery is a crucial part of any strength training routine for runners. Make your rest days count by:
- Getting plenty of quality sleep.
- Managing your stress levels.
- Moving with active recovery. Pilates, yoga and mobility work are all great options – find sessions in Explore.
Check out our ultimate recovery guide to ensure you’re getting the most out of each day.
Do I need to adjust my nutrition to get results?
The meal plan you follow while doing Strength For Runners will depend on your ultimate goal.
If you want to lose weight while also building strength: set your goal to Lose Fat.
To maximize lean muscle and fuel your running: set your goal to Get Toned or Build Cardio Endurance.
You can adjust your goal in your Centr settings, then simply follow the meal plan in Home – this will be personalized for your goal and sex.
For expert advice from sports dietitian Angie Asche, be sure to read our ultimate nutrition guide for runners.
What should I do after completing Strength For Runners?
After completing the program, you can continue to support your running performance by:
- Repeat Strength For Runners using heavier dumbbells to level up gains.
- Switch up your training with Centr Ignite. This program uses dumbbells and a mix of training styles to increase full-body strength, cardio fitness and explosive power.
- Dial up your cardio capacity with the 6-week bodyweight program Centr Unleashed.
Whichever program you choose to do, remember to maintain a balance between your workout and running days, and avoid overtraining. Let’s run strong.
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