Strength training for runners, at home.

Quick answer. Runners should do strength training on at least 2 days a week, which is the NHS minimum for every adult. A 2018 systematic review of 24 studies found that adding strength work generally improved running economy by 2 to 8%, though not in every study, and concluded that 2 to 3 sessions a week are "likely to provide benefits". At home, squats, split squats, step-ups, calf raises and planks cover the main running muscles with no equipment.

Why should runners do strength training?

Because it tends to make running cheaper. The 2018 review, by Richard Blagrove and colleagues in Sports Medicine, defines running economy as "the oxygen or energy cost to run at a given sub-maximal velocity". The less energy each stride costs, the faster you can hold a given effort.

The review looked at runners with at least six months of experience who added heavy weights, explosive lifts or jumping drills to their running for four weeks or more, and compared them with runners who only ran. Its main findings:

• Running economy was measured in 20 of the studies and generally improved by 2 to 8% compared with runners who only ran, "although this was not always the case."
• Time trials from 1.5km to 10km "tended to improve", by 2 to 4% for long-distance events up to 10km.
• Body composition was "not negatively impacted". Body mass did not change in 18 of the studies, which matters to runners who worry about bulking up.

How often should runners do strength training?

Twice a week is the floor. The NHS asks every adult to "do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week". Our guide to how much exercise you need a week covers the rest of that guideline.

For runners, the review's key points recommend strength work on 2 to 3 occasions a week. Three practical rules come out of the same paper:

• Keep it away from hard runs. The authors recommend "a recovery period of > 3 h" after high-intensity running before a strength session. Most of the studies simply used different days.
• Start small. Most studies began with 1 or 2 sets of each exercise and built up to between 3 and 6 sets over the programme.
• Give it time. The review says "a relatively short period (6 weeks)" of strength work can change the qualities that matter for distance running. Most studies lasted 6 to 14 weeks.

Runner exercises at home: a simple routine.

Every exercise below appears in the strength programmes used in the review's studies, or in Paula Radcliffe's own advice further down. The starting numbers are ours, set at the low end of the studies' ranges. Do the routine twice a week, on easy days or rest days, with a short walk or easy jog first to warm up.

How to progress it.

After two weeks, add a third set. After four weeks, make each exercise harder: hold water bottles or wear a loaded rucksack for squats, split squats and step-ups, and do calf raises one leg at a time. The review found that heavy resistance training was "generally" more effective than explosive work alone for the aerobic measures, so once bodyweight feels easy, adding load matters more than adding reps. Low, quick hops on the spot are a simple way to try the jumping drills the studies also used, once the basic routine is comfortable.

If any exercise causes pain, stop and speak to a GP or physiotherapist.

What strength work did Paula Radcliffe recommend?

Paula Radcliffe, the former marathon world record holder, gives strength work a short, practical place in her advice. Speaking to PA in a July 2025 interview published by The Irish News, she said: "Everyone just wants to get an outdoor run in, but build a little bit of core exercises, basic planks, foot strength exercises, calf raises." Planks and calf raises are both in the routine above. Paula is a co-owner of the company that makes Immufix. More of her training habits are in lessons from Paula Radcliffe's training.

When should you start strength training before a race?

Early enough to get through the slow first weeks. The studies in the review saw changes after about 6 weeks and mostly ran for 6 to 14, so starting at least 6 weeks before a target race fits the evidence. It is easier to begin in a quieter part of the year, when your running is steady, than in the hardest weeks of a marathon block. Keep the sessions short and on easy days so they do not take anything away from your key runs.

Where Immufix fits.

Strength work, steady running and regular meals do the heavy lifting. Immufix is one 25g scoop in around 200ml of water, once a day, alongside a varied diet. Magnesium and vitamin D contribute to normal muscle function. Magnesium, vitamin C, riboflavin, niacin and vitamin B6 contribute to the reduction of tiredness and fatigue. Every ingredient and amount is on the science page.

The short version.

• Do strength work on at least 2 days a week, the NHS minimum. Studies on runners use 2 to 3.
• A 2018 review of 24 studies found running economy generally improved by 2 to 8%.
• At home: squats, split squats, step-ups, calf raises and planks, 2 sets each to start.
• Keep sessions on easy days or more than 3 hours after a hard run, and add load once bodyweight is easy.
• Allow at least 6 weeks before a target race.

Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. If you have a medical condition, are pregnant, breastfeeding or taking medication, speak to your GP or pharmacist before taking any food supplement.