Strength training is often the first thing runners drop from their schedules. Between juggling mileage, work, and life, it’s easy to think, “I’ll do it next week.” COROS Coaches look at why it's so important and how you can make it happen, even on the days when you would rather be out running.

Why Strength Training Matters

There is nothing quite like that feeling after you just finished a run, we are all familiar with that runner's high. Strength training, on the other hand, doesn’t always deliver that same instant post-workout high, which is why it’s so often skipped. It’s easy to think, “I could be out running instead,” or to dismiss strength work as something that takes too long to see progress.

But strength training isn’t about spending hours in the gym or lifting heavy weights, it’s about building a solid foundation that complements your running. A stronger body moves more efficiently, absorbs impact better, and recovers faster. For example, stronger glutes stabilize your hips, reducing knee pain and improving your stride. A strong core helps you maintain good posture and form, especially when fatigue starts to set in during longer workouts and even races. Improved overall strength makes those uphills feel less daunting and helps you hold your effort longer, even as the miles add up.

Keeping things short with even just a few 20-minute sessions a week can bring noticeable improvements to how you feel and perform, making every run a little stronger and more enjoyable.

Keeping it Simple

The key to sticking with strength training is to keep it simple. You don’t need fancy equipment or complicated routines to have a good workout.

Start with bodyweight exercises like squats, lunges, push-ups, and planks. These exercises target key muscle groups used in running and can be done with little to no equipment. If you have resistance bands or dumbbells, you can make your strength workouts more challenging with exercises like banded glute bridges or weighted step-ups. For those that are super pressed for time, tabata style workouts are a great option. Moving quickly between exercises keeps your heart rate up while also building strength.

The easiest way to stick with it is to schedule strength sessions like you would a run. Treat them as an important part of your training plan and remind yourself that the work you do now will pay off in reaching your goals later.

COROS EDUCATION: If you are not sure how to structure your weekly training, check out this COROS Coaches blog: How to structure your week to include strength training. This will even include some workouts that you can download directly to your training calendar to get started!

Common Questions About Strength Training

How often should I strength train? Two to three sessions per week is ideal for most runners, focusing on different muscle groups each session. Make sure to keep your lower body workouts a few days apart from your long run to avoid running on fatigued legs.

Should I strength train during race season? Yes, but reduce the frequency and intensity to prioritize recovery and tapering. Maintenance work ensures you retain the strength gains made during the off-season.

Do I need equipment? You don't need any equipment or access to a gym. Bodyweight exercises can be just as effective and sometimes even feel more challenging.

If you have questions about how to incorporate strength training into your training, the COROS Coaches team is always here to help. The process is simple, just send an email to coach@coros.com to get the conversation started!

Building Strength Training Into Your Plan

Think of strength training as the piece of the puzzle that helps you to keep moving forward. It’s not just about being strong, it’s about building a body that can handle the demands of running and recover even better afterward.

Workout library for strength workouts in the COROS app

Using tools like the COROS app and Training Hub can help you include strength work into your training plan. You can use the COROS app to create structured workouts or you can head to our training library to pick from some of the workouts that our COROS Coaches have put together.

COROS Education: Did you know that there is an 8-week Strength Training Plan that was made for any level of experience? You can learn more about the program and what to expect here.

You’ll be able to track your sessions and see how they contribute to your fitness. Seeing your progress over time can be just the motivation you need to keep going.

How Can COROS Coaches Help?

COROS Coaches are a team of dedicated and certified coaches that can guide you in your training and understanding of your metrics, for free. Email them at coach@coros.com today and get the discussion going on how to make the most out of your indoor training!