The Best Strength Training Exercises for Runners: Boost Performance & Prevent Injury
If you’re a runner looking to improve your performance, reduce your risk of injury, and increase overall endurance, strength training should be a key part of your routine. While running builds cardiovascular fitness, strength training exercises for runners target the muscles that stabilize, support, and power your stride.
In this post, we’ll cover the best strength exercises for runners, why they matter, and how to incorporate them into your weekly routine.
Why Strength Training Is Essential for Runners
Strength training helps runners by:
Improving running economy (more speed with less effort)
Preventing common injuries (shin splints, IT band syndrome, runner’s knee)
Enhancing balance and stability (especially important for trail runners)
Building power for hills and sprints
You don’t need to lift like a bodybuilder—just a few well-selected exercises, 2–3 times per week, can make a huge difference.
Top 7 Strength Training Exercises for Runners
These exercises target key muscle groups for runners—glutes, hamstrings, quads, core, and calves—while improving coordination and strength.
1. Squats
Why it’s great: Squats build strength in the quads, hamstrings, and glutes—critical muscles for running power and knee stability.
How to do it:
Stand with feet shoulder-width apart.
Lower down as if sitting in a chair.
Keep chest up and knees over toes.
Return to standing.
Do: 3 sets of 10–15 reps
2. Deadlifts
Why it’s great: Strengthens posterior chain (glutes, hamstrings, lower back) and improves hip mobility.
Form tip: Use dumbbells or a barbell. Keep your back straight and hinge at the hips.
Do: 3 sets of 8–10 reps
3. Lunges
Why it’s great: Enhances single-leg strength and balance—key for proper stride mechanics.
Variations: Forward, reverse, or walking lunges.
Do: 3 sets of 10 reps per leg
4. Glute Bridges / Hip Thrusts
Why it’s great: Activates and strengthens the glutes, which are often underused in runners.
How to do it:
Lie on your back with knees bent.
Press through heels to lift hips.
Squeeze glutes at the top, lower slowly.
Do: 3 sets of 15 reps
5. Step-Ups
Why it’s great: Mimics the motion of running uphill and builds leg strength and balance.
How to do it:
Use a bench or sturdy box.
Step up with one foot, drive through the heel, and bring the other foot up.
Step down and repeat.
Do: 3 sets of 10 reps per leg
6. Planks
Why it’s great: Builds core stability to maintain posture and running form.
Do: 3 sets of 30–60 seconds
Add-ons: Side planks, shoulder taps, or plank with leg lifts for variety.
7. Calf Raises
Why it’s great: Strengthens calves to support ankle stability and propulsion.
How to do it:
Stand on the edge of a step.
Lower heels down, then rise up onto toes.
Add weight for progression.
Do: 3 sets of 15–20 reps
How to Incorporate Strength Training into Your Running Routine
Aim for 2–3 strength sessions per week, ideally on cross-training or easy run days. Keep it short—30–45 minutes is enough. Focus on quality over quantity, and prioritize proper form to avoid injury.