Short answer: Runners should strength train twice a week, with the focus on single-leg strength, calves, hips and power. It helps you handle more mileage with fewer niggles. Strength Lab LDN coaches runners 1-to-1 at Battersea Park (SW11) and Wimbledon Park (SW19), with programmes built around your running and race dates. Sessions from £74, or online if you train elsewhere.
Why runners need strength training
Running is thousands of single-leg landings in a row. Every stride loads your calves, Achilles, knees and hips, and the more you run, the more load they have to handle.
Strength training builds the capacity to cope with that load. That’s why it’s one of the first things recommended to runners who keep picking up the same niggles, like runner’s knee, shin splints or Achilles pain.
It also helps performance. Stronger legs produce more force with each stride, which means a stronger finish and better hills. The NHS guidelines recommend strengthening activities on at least 2 days a week, and running on its own doesn’t cover that.
What a runner’s strength programme includes
How to fit it around your running
The programme should change with your training cycle, not fight it. A typical setup:
- Base phase: 2 strength sessions a week, building heavier strength while mileage is steady.
- Build phase: 2 shorter sessions, with more power work and less volume.
- Race week: 1 light session or none, so you’re fresh on the start line.
- After a race: easy strength work while you recover, then back to building.
Your coach plans heavy sessions around your key runs, so a hard leg day doesn’t land the day before intervals.
Where to train in London
Battersea Park (SW11)
189 Battersea Park Rd, SW11 4LB
Close to Battersea Park and a 3-minute walk from Queenstown Road. The studio has an outdoor astro track and sleds, which are ideal for runners’ power work.
Wimbledon Park (SW19)
A private 1-to-1 studio near Wimbledon Park, a 10-minute walk from Wimbledon Park tube and Earlsfield station.
We coach runners alongside footballers, rugby and hockey players and cyclists. More on that in sport specific training in London.
Already injured?
If a niggle is already stopping you running, start with our knee injury rehabilitation programme. It’s £140 for an assessment, a one-month programme and a final review, and it gets you back to building. For general tips, read our runner’s guide to injury prevention.
What it costs
FAQs
How often should runners do strength training?
Twice a week works for most runners, dropping to once a week or less in race weeks. The NHS recommends strengthening activities on at least 2 days a week for all adults.
Where can runners do strength training in London?
Strength Lab LDN coaches runners at 189 Battersea Park Rd, SW11 4LB and 407 Durnsford Rd, Wimbledon Park, SW19 8EE. Programmes are built around your mileage and race dates, and there’s online coaching if you train elsewhere.
Will strength training make me slower or heavier?
Not when it’s programmed for running. The focus is on strength and power with low reps and plenty of rest, not bodybuilding volume, so you get stronger without adding much size.
Can strength training help with runner’s knee?
Strength work is usually a big part of getting back from runner’s knee. Get it assessed first, then a programme can build up the hips, thighs and calves around it. Our knee rehab programme is £140.
Can I get a strength programme for running online?
Yes. Our online coaching gives you a full programme in our app, a video for every exercise, logging and check-ins with your coach, planned around your running week.
Get started
Tell us your next race and your weekly mileage, and we’ll build from there. Three ways to get in touch:
- Phone: 020 3890 6441
- Email: info@strengthlabldn.com
- Online: contact form
More reading: strength and conditioning in London.