Strength training for high school runners
Strength training in high school isn't optional. It's the most under-used injury prevention tool there is — and it builds the durable runner you'll be at 22.
How often
2-3 sessions per week, 20-30 minutes each. Done after runs, not before. Off-season can be heavier; in-season is maintenance.
Core exercises
Single-leg deadlift, split squat, step-up, glute bridge, side plank, dead bug, calf raise. Master bodyweight first, then add load.
Heavy is fine — actually preferred
Research is consistent: heavier, lower-rep work (5-8 reps) builds tendon and bone better than endless light reps. With supervision, high schoolers can and should lift heavy.
Plyometrics
Short, snappy plyos (pogo hops, bounds) build tendon stiffness and economy. 5-10 minutes, 2x per week, after warm-up.
Key takeaways
- 2-3 sessions per week, 20-30 min.
- Single-leg work is the highest ROI.
- Heavy + low reps > endless light reps.
- Plyos build the elastic, fast-feeling stride.
More in Injury Prevention
Shin splints, stress fractures, runner's knee, IT band — the 5 injuries that derail most high school seasons, and how to prevent them.
Why high school runners need 2-3 pairs of shoes — daily trainers, workout shoes, racers — and how to rotate them.
A simple 8-10 minute warmup that prevents injury and unlocks better workouts — drills, mobility, and strides.
Stridely is the daily training brain for student-athletes.
Track readiness, recovery, and injury risk every day — and walk into every workout knowing exactly how prepared you are.
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