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Set and Rep
Rating
A rep (repetition) is one complete movement of an exercise. A set is a series of reps performed in a row without rest. For example, "3 sets of 10 reps" means three series of 10 squats with pauses in between.
In detail
The number of reps in a set determines what quality is being trained: 1-5 reps with heavy weight develop maximal strength, 8-12 develop hypertrophy (muscle growth), and 15+ develop muscular endurance. For runners, strength training usually combines medium-to-heavy weights with low rep counts to build strength without excessive muscle mass gain.
How to use it
Runners don't need to chase a high number of sets — 2-3 quality sets of basic exercises (squats, lunges, deadlifts) twice a week provide the main effect for injury prevention.