If you think improving your run starts and ends on the treads, think again. At Shred415, we believe real performance comes from the ground up, built with intention, not just miles. That’s where working out on the decks comes in.
Whether you’re new to jogging or training for distance, strength training for runners is not just helpful, it’s essential. From better posture to fewer injuries to longer-lasting endurance, runners who strength train build bodies that go further and recover faster.
Let’s break down why strength training workouts for runners matter, how often you should do them, and how Shred415 helps you stay strong, balanced, and injury-resistant.
Do runners need strength training?
Yes. Whether you’re running 3.1 miles or training for a marathon, runners need strength training to stay consistent, efficient, and injury-free. According to Nike, strength routines help stabilize your stride, increase power, and reduce overuse injuries caused by repetitive motion.
Deck work at Shred415 strengthens the muscles that support every step, from glutes and hamstrings to core and hips, giving your body the foundation it needs to perform well on the treads
What strength training is good for runners?
The best strength training programs for runners target the muscles that support proper running mechanics. Think compound movements that build functional strength, mobility, and muscular endurance.
Some of the most effective strength training workouts for runners include:
- Squats and lunges for glute and quad activation
- Rows and band pulls for postural strength
- Deadlifts and hamstring curls for posterior chain support
- Core-focused planks and anti-rotation moves for stability
Every Shred415 class integrates these movements and more into our deck programming. If you want a more focused look at our method, check out 5 Ways to Level Up Your Strength Training at Shred415.
Do marathon runners do strength training?
Absolutely. In fact, strength training for marathon runners is a key part of long-distance training plans. According to Runner’s World, strength work increases muscle resilience and stride efficiency, which means better endurance and fewer injuries over time.
Deck work helps build joint stability and strengthens your body’s ability to absorb force, something every long-distance runner needs to avoid overtraining and burnout.
How often should runners strength train?
If you’re wondering how often strength training runners need, the answer is two to three days per week. That’s the sweet spot for building strength without compromising recovery.
Our classes make it easy to incorporate strength training workouts for runners into your schedule. Because you’re moving between treads and decks in every session, you’re building strength consistently and sustainably without overloading one system.
And don’t worry, strength training won’t make you bulky. It will make you more powerful, more durable, and more efficient in your stride.
How does deck work help on the treads?
Deck work makes you a better runner, period. When you train the muscles that stabilize your hips, knees, and ankles, you create a more powerful and balanced stride. That translates to stronger pushes, quicker recoveries, and better posture, especially when fatigue kicks in.
Want to improve your aerobic capacity while building strength? Read Boost Your VO₂ Max with Shred415 to learn how our format supports total conditioning.
Do runners strength train at Shred415?
They do, and they love it. Our classes attract a mix of runners, lifters, and fitness fans who all benefit from the Shred415 model. The tread and deck split allows runners to work on cardio endurance and strength conditioning in one balanced, instructor-led format.
Want to see how we target different muscle groups in every class? The blog breaks down how each movement is intentional and designed to help you feel stronger—whether you’re chasing a PR or just want to feel better during your jog.
How many days a week should a runner strength train?
Ideally, runners should strength train two to three times a week. That’s enough to build strength and support performance, especially when paired with recovery and mobility work.
Our schedule offers plenty of flexibility so you can mix deck-heavy days with tread-focused sessions, depending on your goals and training plan. Whether you’re cross-training or building a base for an upcoming race, the variety at Shred415 keeps your body guessing and progressing.
Run Better, Stronger, and Smarter with Shred415
Strength training isn’t a side quest, it’s the foundation of smart running. And at Shred415, we make it part of every workout. Whether you’re walking, jogging, or building toward your next big race, our decks are where you become a stronger runner from the ground up.
Ready to see how it feels to train both your cardio and strength in one class? Find a Shred415 studio near you and start building your strongest stride yet.
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