Fell stronger and faster

Muscle strength is the maximum amount of strength that a muscle can do in a specific movement.

For a runner it is very important to prioritize strength training for specific muscles. In this way, we have the muscles of the lower body (for example: Calf, hamstring, hip flexors), the core area and the upper muscles that also participate in the movement.

Strength training has several benefits for runners. Namely:

Prevent injuries - this is the most common reason for running athletes to perform strength exercises. A consistent dose of this workout can help increase bone density, maintain muscle mass, and protect vulnerable joints from injury.

Correct running posture - Strength exercises are also great for better posture and body alignment. Here the core area is the most important. Strong core means an even more correct running posture.

Less oxygen at the same pace - strengthening workouts increase the slow twitch muscle fibber. These fibbers produce less lactic acid allowing the runner to produce more energy for longer period of time.

Many of us forgot to include this aspect in our training plan and that is why we have many injuries and our sports performance does not improve.

Of course we know that when we do some exercises that we are not used to doing, we have more muscle pain and it seems that our sports performance becomes slower. But when the body recognizes the movements, we have less muscle pain and in the long terms, we only have more advantages.

Time factor is also no excuse. We can include it in our gym program or a home workout with no need of any sports equipment.

Here are some examples of exercises and mostly of them we can do at home, using only body weight or we can add some weight using materials we have at home.

Lower body:

Squat with / without weight


Elevated Lunges 

The abductor with or without resistance band

Gluteus bridge leg extension

Step-up-step hip lock with / without weight

Single leg pistol squat on box / chair

Side squat walking with / without resistance band



 Side plank

Russian twist

Dumbbell plank rows

Upper body:

Overhead triceps extension

Triceps dips

Push-up with or without shoulder tap

Biceps curls with resistance band

Back and shoulders with resistance band

With the list of exercises we have here, choose around 3 for each muscle group and do 5 sets with 6 repetitions for each of them.
As we can see, we are able to do all the exercises at home.

For some of them, we use small weights and you are able to find easy alternatives at home.

Do not forget to warm up before starting the workout and stretch after for a quick muscles recovery.

I did 13 years of athletics and the first two months of preparation of the season, I only did muscle strength exercises. After this preparation, the running part started and this type of training was always included 2/3 times in my weekly plan.

Currently, I no longer do "high" levels of competition, but strength training is equal 2/3 a week in my sports calendar.

With the crisis we are currently experiencing, it becomes even more important to do our workouts at home.

Many of us, ASICS Frontrunners, we have posted videos and other types of content to help each other in this most difficult phase. Therefore, do not hesitate to visit our pages and take more types of content shared from us.

I hope you like what I have shared and do not forget to include strength training in your weekly plan.


geschreven door

Márcia Martins

Store Manager Asics Head Office van Amsterdam

Mijn disciplines
Functionele Training Dansen 10k Halve Marathon Trail run