
Strength training might not be the first thing runners think of when improving performance, but barbell workouts can be a game-changer.
By incorporating barbell exercises into their routine, runners can build a stronger, more stable core, enhance muscle endurance, and reduce the risk of injury.
Unlike bodyweight or machine-based exercises, barbell training demands greater stability and control, targeting key muscles essential for running efficiency.
For runners new to strength training, starting with simple, low-weight barbell exercises is crucial.
These workouts not only improve overall strength but also help runners develop unilateral power and full-body coordination—both critical for maintaining balance and speed on the track or trail.
With proper technique and strategic session placement, barbell workouts can complement running schedules without overloading the body, paving the way for stronger, faster, and injury-free miles.
1. Barbell Squat in Lunge
This exercise combines the benefits of traditional squats and lunges to target glutes, hamstrings, and quads efficiently. Runners can improve balance and core strength while correcting muscle imbalances through this movement.
Start by staggering the feet so the front foot is positioned far enough forward to prevent the knee from moving past the toes when lowering.
Keep the barbell secured on the upper traps and maintain upright posture throughout. Bend the front knee until the thigh is parallel to the ground, then push through the front heel to stand. Alternate legs once completing all reps on one side.
2. Deadlift
Deadlifts engage nearly every muscle from your toes to your fingertips, emphasizing the posterior chain, including glutes, hamstrings, and lower back.
This compound movement benefits runners by developing vertical explosiveness and addressing often-overlooked muscle groups. Maintaining proper form ensures safety and efficacy during training.
Start with the barbell on the floor or a rack around knee height. Keeping your grip shoulder-width and core tight, hinge at your hips to lift while maintaining a flat back.
Pull through your heels, squeeze your glutes at the lockout, then return the bar to the initial position with controlled movement. Completing 3 sets of 6-10 reps with short rest enhances endurance and strength.
3. Bent Over Row
This exercise focuses on strengthening the upper back and posterior chain muscles critical for improving posture during long runs.
Runners engaging in bent over rows gain enhanced upper body stability, which supports efficient arm swing and balance.
Begin by gripping the barbell with hands slightly wider than shoulder width and keeping knees slightly bent. Pull the bar toward the torso, engaging the lats and avoiding momentum from the hips or arms.
Maintain a neutral spine throughout to prevent back strain. Perform 3 sets of 8-12 reps for optimal endurance and strength development.
4. Strict Press
This upper body exercise targets the shoulders, triceps, and core. Runners benefit from the strict press by improving arm drive and overall posture during long runs.
Lifting the barbell overhead while keeping a strong, stable core aids in injury prevention and enhances stability.
Proper form necessitates feet shoulder-width apart, a firm grip on the barbell, and pressing it directly overhead without arching the lower back. For strength and endurance, completing 3 sets of 8-10 reps is recommended.
5. Landmine Anti-Rotation
This exercise enhances core stability by resisting rotational forces, a crucial skill for runners navigating uneven terrain.
Using a barbell anchored at one end, they press the free end horizontally, engaging oblique and transverse abdominals.
Proper stance includes feet shoulder-width apart with knees slightly bent to maintain balance. They must focus on controlled movements to prevent momentum from reducing effectiveness.
Avoid leaning or twisting excessively during the push to protect the lower back. Repeating 3 sets of 12-15 reps per side improves endurance and stability for improved running posture.
Sample Barbell Workout Routine For Runners
A well-structured barbell workout offers significant benefits for runners by strengthening key muscles, improving endurance, and reducing injury risk. This routine targets all major muscle groups while enhancing core stability and balance.
Warm Up
Begin with dynamic stretches and bodyweight movements to prepare muscles for lifting. Spend 5-7 minutes doing exercises like walking lunges, arm circles, and leg swings. Focus on activating the glutes and hamstrings, as these are critical for barbell exercises and running efficiency.
Lightweight warm-up sets with the barbell are effective in priming movement patterns. Perform 1-2 sets of 8-10 reps for squats and deadlifts using just the bar. This reduces stiffness and ensures proper range of motion during heavier lifts.
Full Body Circuit
Follow a structured circuit to engage muscles used in running. Perform exercises back-to-back with minimal rest to simulate endurance challenges while building strength.
- Barbell Squat in Lunge: Execute 3 sets of 10 reps per leg, targeting quads, glutes, and core for better balance and stability. Maintain an upright chest and controlled descent to maximize effectiveness.
- Deadlift: Complete 3 sets of 6-8 reps, focusing on full posterior chain activation. Avoid excessive rounding of the back by hinging at the hips.
- Bent Over Row: Perform 3 sets of 8-12 reps, engaging the upper back and posterior chain to improve posture and stamina for long runs. Use a shoulder-width grip for proper muscle engagement.
- Strict Press: Conduct 3 sets of 8-10 reps, enhancing arm drive and shoulder stability. Keep the core tight to prevent lower back strain.
- Landmine Anti Rotation: End the circuit with 3 sets of 12-15 reps per side to build core strength and protect against rotational forces when running on uneven surfaces.
Rest 1-2 minutes between exercises or circuits based on fatigue levels. Gradually increase weights as strength develops while maintaining proper form.
Cool Down
After finishing the circuit, spend 5-10 minutes stretching and releasing tension. Static stretches for the hamstrings, quads, and hip flexors aid recovery and flexibility.
Integrate foam rolling sessions to alleviate soreness and improve circulation. These recovery practices are essential in reducing muscle stiffness and preparing for running sessions.
Tips For Safe And Effective Barbell Training
Implementing barbell training into a runner’s routine enhances strength and performance while reducing the likelihood of injuries. Focusing on these guidelines ensures each session is both safe and productive.
Warm Up Properly
Integrating a comprehensive warm-up primes the body for lifting. Dynamic stretches like leg swings and arm circles improve flexibility and blood flow. Adding lightweight barbell exercises prepares muscles for heavier loads, cutting down strain risks.
Use Proper Technique
Correct form lowers injury chances and maximizes workout benefits. Keep the spine neutral during movements, avoiding unnecessary pressure on the back. Focus on controlled lifts, full range of motion, and balanced grip placement to maintain stability.
Start with Lighter Weights
Starting with minimal weight builds confidence and ensures safety. Practicing foundational exercises like squats and presses with the bar alone helps reinforce technique. Gradually increasing load avoids overexertion and prevents form breakdown.
Choose the Right Equipment
Selecting suitable equipment reduces risks and enhances performance. Olympic barbells fit most individuals, but shorter and lighter options, like women’s bars, offer practical alternatives for beginners. Using barbell collars to secure plates stops unintended shifts mid-lift.
Wear Appropriate Footwear
Runners using barbells should wear firm, flat-soled shoes for optimal support. These shoes improve balance and help maintain proper alignment during exercises like deadlifts. Avoid using running shoes, as their padding compromises stability needed for lifting tasks.
I am a supervisor at The Wright Fit, and I am always looking for ways to help my team members grow and develop. I have been in the fitness industry for over 10 years now, and I love it.
I started out as an aerobics instructor in 2008, then became a fitness specialist, and finally became a personal trainer. In the past few years, I have been focusing on strength training and functional movement.
I have been teaching classes at The Wright Fit since 2016.