Strength Training for High School Runners

Improve your running economy by building your strength off the run.

strength training for high school runners
Chris Sembrot

The homestretch of a cross-country race is not so much a test of who has the most running endurance, but of who has the best running economy. In the final 100 meters, with shot hamstrings and buckled legs, your body is forced to use alternative muscles to get through to the finish line: strong arms to drive your stride, stable hip flexors to keep your legs in line, and a strong core to maximize air flow and keep you upright and efficient.

Crossing over to non-economic running—or “hitting the wall”—is often a dramatic transition, marked by a steep slowdown of pace and exaggerated body movement.

To avoid hitting the wall, runners must better their running economy by strengthening their bodies—not just their legs. Building upper body, core and back strength, as well as strengthening hip flexors and glutes, will help power you through the finish line.

Here are a seven exercises that Saucon Valley High School cross-country coach Ed Kolosky of Hellertown, Pennsylvania, uses to build strength. Each move is demonstrated by Christi Marraccini, Head GO Coach at NEO U in New York City.


Upper Body

“As runners, we tend to only think about our legs,” says Kolosky. “Really, it’s our arms that do all the driving. When you’re sprinting up a hill or at the end of a race, strong arms are important.”

Just as important is a strong arm swing. Kolosky notes that many new runners swing their arms inefficiently, letting them cross diagonally over their torsos rather than in straight, chin-to-hip motions. “Our goal is always to lengthen our strides,” Kolosky says. “We want to run smarter, not harder. When you swing your arms across your body, you’re closing off your stride.” With tight, explosive arms, runners’ strides lengthen smoothly.

For upper body strengthening, Kolosky takes his runners to the base of a hill. He has his athletes run 10 sprints up a 300-meter hill and then slowly jog back down. Before each repeat they do five pushups. Kolosky sets the pace for the pushups, making sure it's a slow, efficient exercise. Kolosky says the full range of motion can last up to eight seconds. The circuit accomplishes two things: it strengthens runners’ upper bodies and builds running economy—the runners are taught to focus on their form while fatigued when sprinting the uphills.




Think of your core muscles as bike shocks—they work to absorb the impact of rough terrain while keeping your arms and legs in line and in control, ultimately expending less energy. Just like a mountain bike that isn’t smooth without shocks, a cross-country runner isn’t efficient with a weak core—it leads to poor posture and balance, restricted lung capacity, and higher risk of injury. But be warned: The ticket to a six-pack is not through overdoing abdominal exercises like sit-ups and crunches, as these can seriously damage the psoas muscle, a deep core muscle that connects at the hip and enables you to lift your leg.

Instead, runners should focus on stabilizing their core rather than constricting it. “Balance is key in running,” Kolosky says. “It’s what we’re focused on: moving up and down in a stable motion. All that balance comes from your core.” He suggests static and dynamic exercises to promote a strong core such as the ones listed below.


Julia Hembree Smith

Place hands directly under shoulders. Engage core and squeeze glutes to stabilize body. Keep neck and spine neutral. Head should be in line with back; don't let hips dip or lift. Hold for 30 to 60 seconds. For a side plank, rotate to the right, right wrist over shoulder and feet stacked. Repeat on left side.

Six-Inch Hold

Julia Hembree Smith

Lie faceup with hands under lower back and hold your legs straight out, six inches above the ground. After 15 seconds, open your legs into a V and hold for another 15 seconds, and then transition immediately into bicycle crunches.

Bicycle Crunch

Lie faceup with your hands behind ears, elbows wide. Bend right knee and extend left leg straight out, hovering a few inches above floor. Draw left elbow to right knee. Hold for two seconds, then switch legs. Alternate for 30 to 60 seconds.

“The circuit engages your core, back, glutes and hip flexors,” Kolosky says. “Which are all crucial to good running form and injury prevention. Once a hip flexor gets tight, it can put you out for the rest of the season.”

Inch Worm to Pushup

Start standing and fold forward to place both hands on ground. Walk hands out to a pushup position. Do three to five pushups, then walk hands back to feet to stretch your hamstrings and hip flexors.



If core muscles act like bike shocks, a runner’s back is like a bike frame—sturdy, responsible for support, and able to adapt to changing surfaces and intensity. Back muscles work with frontal core muscles to keep your body stable and upright, which promotes better posture and eliminates excess swaying—leading to more efficient running.

The lower back is particularly important for distance runners because it absorbs the full brunt of impact. If not properly strengthened, the force can fall on other areas, tearing apart the hips or lower legs. In serious cases, insufficient strength can lead to stress fracture, which is typically offset by lower back and glute pain.

To strengthen back muscles, head to the pull-up bar. “I’m a firm believer in pull-ups,” Kolosky says. “They’re the ultimate test of fitness: arms, abs, and especially back muscles are involved, and it takes endurance.”


Start in a dead hang on the bar. Your palms should be facing away from you with hands shoulder-width apart, and arms fully extended with core engaged and shoulders drawn back. Initiate the pull by engaging the muscles of your upper body and core and bending elbows to bring chin to bar. Imagine pulling elbows down to sides. Pull until chin clears bar with ease then lower back down to starting position with control. If you can't perform a true pull-up yet, start with a modified version on a pull-up machine or by using a resistance band around your knees or feet.

Bird Dog

Start on all fours. Extend right arm and left leg out straight. Hold for a breath. Draw knee and elbow in to meet then extend back out. Complete 10 reps then repeat on opposite side to build lower back strength, engage glutes and hamstrings, and stretch hip flexors.

Exercises shot by Julia Hembree Smith.

Advertisement - Continue Reading Below
More From Strength Training