Most runners love a good challenge, and are always looking for a way to switch things up. If your training feels stale or your performance has plateaued, it might be time to step outside the usual routine with a military workout. Modeled after the conditioning drills used by armed forces worldwide, these training sessions offer a tough but effective way to boost endurance, strength and mental toughness. Here’s why you should give them a shot, and how to do it safely.
Tougher legs, stronger strides
Running is primarily an aerobic activity, but military-style workouts strengthen the muscles that power your stride. Exercises like lunges, squats and step-ups build leg endurance, reducing fatigue late in races. Plus, hill sprints and sled drags mimic the resistance your legs face on rough terrain.
Core strength can boost performance times
A strong core prevents energy leaks, keeping your posture upright even when exhaustion sets in. Military workouts emphasize functional core training—planks, flutter kicks and hanging leg raises—so you stay efficient through every mile.
Mental grit for the pain cave
Military training isn’t only focused on levelling up physical strength— it’s also about pushing through discomfort. Burpees, high-rep push-ups and circuit-style drills force you to keep moving under stress and through fatigue. That translates directly to racing, where mental toughness can make or break your performance.
Injury prevention through structural tolerance
Running without strength and mobility exercises can leave you with imbalances—tight hips, weak glutes and neglected core and upper-body muscles. Military workouts fix this by engaging the entire body, reducing the likelihood of overuse injuries.
How to get started without breaking yourself
Ease into it: If you’re used to just running, don’t jump into a Marine boot camp overnight.
Start with bodyweight circuits: push-ups, squats and planks, adding reps gradually.
Focus on quality, not quantity: Military workouts can be intense, but sloppy form leads to injuries. Prioritize controlled movements over speed—especially with exercises like box jumps or weighted carries.
Add it to your running schedule wisely: Avoid stacking a hardcore military workout right before a key speed session or long run. Instead, use them on easy days or as cross-training to complement your miles.
Listen to your body: Soreness is expected, but if you’re limping through runs, back off. Runners need to strike a balance—military training should build strength, not leave you too wrecked to train.
Ready to try it? Here’s a simple military-style workout for runners
Warm up with a few minutes of walking, followed by 5-10 minutes of dynamic stretches (high knees, leg swings, arm circles)
5K run at a moderately hard pace (you can talk if needed, but should feel like you are making a solid effort).
Circuit (repeat 3x):
20 push-ups
30 air squats
40 walking lunges
30-second plank
200m sprint
Cool down with a few minutes of walking followed by some gentle stretching.
Military workouts can be a powerful tool for runners looking to break through performance barriers, incorporating elements of strength, endurance and mental resilience to help you become a more well-rounded athlete. As with adding anything new to your running routine, take it easy on your first approach, and notice the feedback your body is giving you. Treat a military-style workout the way you would a speedwork session, and follow it with an easy running or recovery day.
