Strength Training for Runners During Minnesota Winters

Strength Training for Runners During Minnesota Winters

Written by Kailey Lai, PRG Content Contributor, Senior, Biological Sciences, University of California, Irvine | Competitive Runner

Reviewed by Aaron Boike, PRG Co-Owner, B.S. Kinesiology| UESCA Certified Running Coach | UESCA Certified Ultrarunning Coach | UESCA Certified Endurance Sports Nutrition Coach | UESCA Certified Strength & Conditioning Coach | ACE Certified Personal Trainer

Published: August 1st, 2026

Although Minnesota winters bring icy roads, snow-covered trails, and shorter daylight hours, winter can be one of the best seasons to build strength. Strength training for runners can help build a strong foundation for more consistent training, improved performance, and greater durability when running mileage increases.

Why Does Strength Training Matter for Runners?

If you regularly experience minor aches and pains while running, strength training may help address some of the weaknesses contributing to them. Strength training doesn’t just build muscle; it can also help runners become stronger and more efficient. It may improve running economy, allowing you to use less energy while maintaining a given pace. Research has also shown that strength training can improve running economy and performance in distance runners.

What Muscle Groups Should Runners Focus On?

Whether you are new to strength training or a seasoned lifter, focus on the muscles that support your running stride. The glutes, hips, hamstrings, calves, and core are all important muscle groups for building a strong and durable runner. Consistency over perfection is what you should strive for in your strength training sessions. 

Best Strength Training Exercises for Runners 

Simplistic over complex should be your motto when it comes to strength training. Foundational exercises such as Squats, Romanian deadlifts, Bulgarian Split Squats, and Step Ups develop lower body strength that will translate directly into your running. Additionally, single leg calf raises, planks, and side planks will improve the other components that make for a more efficient running stride. For all exercises you perform, focus on form and slowly increase the weight as you become stronger. 

How Often Should You Strength Train?

For most runners, 2–3 full-body strength sessions per week can provide a strong foundation. During winter, you may be able to dedicate additional time to strength training if your running volume is lower and recovery allows. Strength sessions can be scheduled around easier running days or non-running days depending on your training plan. Prioritize consistency rather than occasional long, intense workouts.

Common Strength Training Mistakes

1. Never Progressing Beyond Light Weights: Research suggest that runners can benefit from incorporating heavier resistance training rather than relying exclusively on light weights and high repetitions.
2. Skipping Leg Day: Many runners assume that running is plenty of strength stimulus for the legs, but that couldn’t be further from the truth. While running does help to increase the stamina of your working muscles, it does not do much for true strength. Strength training for the legs can improve force production, build tissue capacity, and helps runners become more resilient to the demands of training.
3. Using Only Weight Machines: Running is a real world, functional activity that engages your full body in a three dimensional space. When you work on only machines, you lose the support of your stabilizer muscles that are essential for real world movement. While machines have their place in isolating specific muscle groups, free-weight and bodyweight exercises can be especially useful for developing strength, coordination, and stability. 

Winter doesn’t have to be a season of simply maintaining your fitness. It can be an opportunity to build a stronger foundation for the upcoming training season. Incorporating strength training for runners into your winter routine can help you become stronger, more durable, and better prepared for higher running mileage. When the snow melts and racing season returns, the work you put in during the winter can pay off. Happy running!

Need Help From a Coach?

From 5k to 100 mile ultramarathon, PRG’s coaching team has nationally certified coaches with experience to help you reach your trail running, road running, and cross country running goals. Book a free Run Coaching Consultation online at www.performancerungym.com/run-coaching