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Gym workout for runners

Updated: Feb 17, 2023

When people think of exercise, a lot of times running is their first thought. It’s the most simple, in that it can be done anywhere, you don’t need equipment, it can contribute to fat loss, and it makes most people feel good after.

Often times, if someone doesn’t have proper strength training to go along with running, they can end up getting burnt out, or worse, with an injury that takes them “out of the race”. Running takes a huge toll on our bodies, so it is very important that we strengthen that foundation so we can run further, faster, and longer, all while staying injury free!

Gym strength training programme for runners.

Walking into a gym can be scary. There are so many different types of equipment that look weird and you see all these people that you automatically decide are more fit than you, so you spot that treadmill in the corner and make a mad dash so no one steals it before you get there, right?

The main thing to remember the first few times you walk through those doors is that every single one of those people were beginners at some point as well. They had to learn how everything works, just like you do.

Gym workout for runners

I want to make that process easier for you, if you are a beginner to the gym. If you’re a gym pro already, I still want to make it easier for you to walk in there locked and loaded with some total body workouts that will help you take your strength to new levels, while boosting your cardio endurance at the same time!

How to use the programme

The following four workouts can be cycled throughout the week. If you plan to go to the gym 4 times a week, you’ll do each one once. If you go three times, you can do the first 3 the first week, then start with the 4th and do the first 2 again the second week, etc. If you go 5+ times, feel free to begin cycling back through them, or trying new things to see what you like, however, I do STRONGLY recommend at least 1-2 days of rest per week!

Three of the workouts are “circuit style” with two or three exercises per circuit. For those, go through each circuit three times with the prescribed reps for each exercise, with as little rest as possible. Take two minutes rest after all three sets are complete, before moving on to your next circuit. The fourth one is all cardio with the instructions in the actual exercise program.

Select weights that are challenging for you, record them, and try to increase them over the next several weeks. By the time you have 2-3 reps left in the set, you should be struggling to complete it. If you can easily bang out all the reps, time to pick up a heavier weight! If you are unsure about an exercise, please take a look at the linked demonstration video.

In this video Ali discussed the gym programme and how runners should use it in more detail.

Download Programme

Go to download page

If you need any further assistance, please feel free to email me at!

Happy Lifting!

Ali Greenman

Ali Greenman

Ali is a Certified Personal Trainer who works with women all over the world on building strength, confidence, and excitement within themselves through online health and fitness training. Throughout her own weight loss journey to lose 70 pounds, Ali had plenty of ups and downs, but finally came out the other side and loves helping others streamline the process of losing weight, and gaining strength!


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