Improve Your Potential with the Push Pull Legs Strength Programming for Runners
A Simple, Effective Approach to Building Strength for Runners
Strength training for runners doesn't have to be complicated. It shouldn't be!
Many runners don't do strength training because they overcomplicate it, looking at bodybuilder workouts on Pinterest or niche workouts from influencers on Instagram.
If you stick to the basics and work to increase your weight to get stronger over time, you will get the best results—there is no need for muscle confusion or complicated programming. The basics are the best way to get results.
As a runner, your goal is to complement your running, not replace it. That's where the Push/Pull/Legs (PPL) programming comes in—a balanced, straightforward strength-training approach that targets all major muscle groups, improves running economy, and reduces injury risk.
Whether you're new to strength training or looking for a system that fits seamlessly into your running routine, push/pull/legs programming is incredibly effective and simple to implement.
What Is the Push/Pull/Legs Programming
The PPL method divides strength training into three types of repeatable workouts:
Push Workouts: Focus on muscles used for pushing movements—chest, shoulders, and triceps.
Pull Workouts: Target muscles for pulling—back and biceps
Leg Workouts: Strengthen the lower body—quads, hamstrings, and glutes.
By alternating these workouts, you ensure balanced muscle development, allow adequate rest between muscle groups, and reduce imbalances that often lead to injuries.
Why Push/Pull/Legs Works Well For Runners
Improves Running Economy:
Strength training enhances your efficiency by building stronger, more resilient muscles, allowing you to run faster and longer with less effort.
Reduces Injury Risk:
Strengthening muscles, tendons, and ligaments protects joints from the repetitive impact of running. Muscles stabilize joints, and strong muscles reduce injury risk.
Targets Key Muscle Groups:
The PPL programming ensures that you don't neglect any muscle groups, addressing common weaknesses like glutes, shoulders, and back strength that are vital for runners.
Fits Into a Runner's Schedule:
With five 30 sessions per week, PPL is easy to integrate into a busy training plan.
How to Structure a PPL Week FOR RUNNERS
A typical PPL week for runners might look like this:
DayWorkoutDetails
Monday: Push + core
Tuesday: Pull + core
Wednesday: Legs
Thursday: Push + core
Friday: Pull + core
Saturday: Long Run or Rest. Depending on your run training schedule
Sunday: Rest
Then, you would alternate the workouts, starting with Legs the following Monday. This schedule is for phase one. I recommend doing the same exercises for three weeks during phase I. Then, as you move into phase II, alternate the exercise to a more advanced version that works the same muscles or adjust the rep range.
Exercises for Each Category
Push + Core Workouts:
Overhead press
Floor or Bench Press
Incline Push up
Plank variation
Pull + Core Workouts:
Deadlift
Bent Over Row
Inverted row or pull-up
Around the world (core)
Leg Workouts:
Single-leg glute bridge
Goblet squat
Side lunge
Single leg deadlift
How to Progress
Choose the Right Weight: Pick a weight that feels challenging by the last 2–3 reps. If you can easily do 4–5 more reps than the target, it's time to increase the weight.
Track Your Progress: Keep a log of your workouts, noting the weights, sets, and reps. Aim to gradually increase the weights, sets, or number of reps over time.
Tips for Success
Focus on Form: Quality matters more than quantity. Proper form prevents injuries and ensures you're targeting the right muscles.
Rest and Recover: Allow your muscles time to repair and grow stronger. Follow your PPL workouts with proper nutrition and rest.
Keep It Simple: Don't overcomplicate your routine. Stick to the basics and stay consistent. If you miss workouts often, this may not be your best program.
ADAPT TO YOUR FITNESS LEVEL
The push/pull/legs program is versatile and can be adapted to suit both your schedule and fitness level while working together with a running plan.
Beginners can adapt the program to their fitness level by completing the strength workouts three days a week, alternating with running days. A three-day option is perfect for runners less experienced in the gym or those with tight schedules, as it allows you to hit each major muscle group once per week while leaving ample time for running and recovery. The three-day plan reduces the risk of overtraining and ensures that strength sessions complement rather than compete with running performance.
More advanced runners or those with more strength-training experience might choose a six-day option, performing Push-pull and leg workouts twice weekly for increased volume and progression. Ensure you allow at least one full weekly rest day.
The Push/Pull/Legs programming can be a game-changer for runners who want to build strength without overhauling their training routine. Dedicating three to six days a week for targeted strength workouts can enhance your running performance, reduce injuries, and feel stronger overall.
Ready to give it a try?
Start with light weights, master the movements, and build from there. Your stronger, faster, injury-resistant self will thank you!
a dumbbell program built for runners
FREE DOWNLOAD FOR EVERYONE
To take what you learned here and complete the program independently, you can download a FREE informational PDF with more details about the PPL program. This option is perfect for someone with more experience because it's free!
$7 Option: Essential Strength Access
For just $7, you’ll unlock:
Platform Access: Gain entry to our easy-to-use platform where all your workouts are hosted.
Video Demonstrations: Watch videos for every exercise to perfect your form and stay safe while training.
Workout Details: Access specific instructions for reps, sets, and rest periods to maximize your results.
Weight Tracking: Easily log and track the weights you use for each exercise so you can monitor your progress and continue to challenge yourself.
Foundational Knowledge: Ideal for runners who want an affordable way to incorporate strength training into their routine without guesswork.
This option is perfect if you're looking for guided workouts and tools to track your progress—all for about the cost of a fancy coffee.
You'll have everything you need to start confidently and build a solid foundation for running success.
Click here to grab your $7 three-week Phase One program today and start building strength that complements your running!
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