The Best Strength Exercises for Runners

Running is one of the most natural and rewarding forms of exercise, providing tremendous cardiovascular benefits and boosting mental well-being. However, many runners overlook an essential element of their training—strength training. Strength exercises aren’t just for bodybuilders or athletes in explosive sports; they are crucial for runners who want to improve performance, prevent injuries, and build a more resilient body. By incorporating the right strength exercises into your routine, you can enhance your running efficiency, maintain proper form, and extend your running career.

In this article, we’ll explore the best strength exercises for runners, focusing on those that target key muscle groups involved in running, such as the glutes, hamstrings, core, and calves. We’ll also explain why each exercise is important and how to perform them safely and effectively.

New to running? Check out our Beginners Guide to Running.

Why Strength Training Matters for Runners

Many runners believe that running alone is enough to keep them fit and healthy. While running certainly builds cardiovascular fitness and muscular endurance, it doesn’t address all the physical demands of the sport. Running places repetitive stress on the body, particularly the lower limbs, and without sufficient strength, small imbalances or weaknesses can lead to overuse injuries like shin splints, runner’s knee, and Achilles tendinitis.

Strength training improves muscle balance, increases joint stability, and enhances power output, all of which contribute to better running mechanics. Strong muscles act as shock absorbers, reducing the impact on your joints with each step. Furthermore, strength training increases running economy, meaning you’ll use less energy at a given pace, allowing you to run faster and longer.

According to research published in the Journal of Strength and Conditioning Research, runners who incorporate strength training into their routines experience improved performance and reduced injury rates compared to those who rely solely on running (Yamamoto et al., 2008).

Incorporating strength training can significantly improve your running performance. For a structured approach, explore our 3-Day Strength Training Plan for Busy People New to Training.

The Key Muscle Groups for Runners

To choose the right strength exercises, it’s important to understand the key muscle groups involved in running:

Glutes: These muscles power your stride and stabilize your pelvis. Weak glutes can lead to issues like IT band syndrome.
Hamstrings: Essential for knee flexion and hip extension, the hamstrings help control your stride and absorb impact.
Calves: The calf muscles propel you forward and absorb shock. Strengthening them reduces the risk of Achilles tendinitis and other lower-leg injuries.
Core: A strong core stabilizes your torso, reduces unnecessary movement, and helps maintain proper running form.

With these muscle groups in mind, let’s dive into the best strength exercises for runners.

Squats: The Foundation of Lower-Body Strength

The squat is often considered the king of lower-body exercises, and for good reason. It targets the quadriceps, hamstrings, glutes, and core—all essential muscles for runners. Squats help improve hip mobility, build power, and enhance knee stability, reducing the risk of injuries like patellofemoral pain syndrome.

To perform a squat, stand with your feet shoulder-width apart and your toes pointing slightly outward. Lower your body by bending your hips and knees, keeping your chest lifted and your back straight. Aim to lower until your thighs are parallel to the floor or lower, then push through your heels to return to the starting position.

For runners, bodyweight squats are a great starting point. As you become stronger, you can progress to goblet squats or barbell back squats to increase resistance.

Deadlifts: Building Posterior Chain Strength

Deadlifts are a powerful exercise for strengthening the posterior chain, which includes the hamstrings, glutes, and lower back. These muscles are crucial for maintaining proper running posture and generating force during each stride.

Unlike many other exercises, deadlifts train both strength and stability, making them ideal for preventing common running injuries. Strong hamstrings and glutes reduce the risk of hamstring strains and help prevent lower back pain caused by poor running mechanics.

To perform a deadlift, stand with your feet hip-width apart, holding a barbell in front of you. Hinge at your hips while keeping your back straight and lower the barbell toward the floor. Engage your glutes and hamstrings to lift the barbell back to the starting position.

Lunges: Improving Stability and Balance

Lunges are one of the best unilateral exercises for runners, as they mimic the single-leg stance phase of running. They improve hip stability, balance, and coordination while strengthening the quadriceps, hamstrings, and glutes.

A well-executed lunge helps correct muscle imbalances between the left and right legs, which can lead to improved running form and reduced injury risk. Lunges also enhance flexibility in the hip flexors, which are often tight in runners due to repetitive forward motion.

To perform a forward lunge, take a step forward with one leg and lower your body until both knees form 90-degree angles. Push through your front heel to return to the starting position. Incorporating walking lunges or reverse lunges adds variety and challenges your balance even further.

Calf Raises: Strengthening the Lower Leg

The calf muscles—specifically the gastrocnemius and soleus—play a vital role in running by propelling you forward and absorbing impact. Weak calves can lead to issues like Achilles tendinitis and shin splints.

Calf raises are a simple yet highly effective exercise for strengthening these muscles. They improve ankle stability and reduce the likelihood of lower-leg injuries.

To perform a calf raise, stand with your feet shoulder-width apart and rise onto the balls of your feet, lifting your heels as high as possible. Slowly lower back down and repeat. For an added challenge, perform single-leg calf raises or use a step to increase the range of motion.

Planks: Building a Strong Core

A strong core is essential for maintaining proper running form, especially during long distances. Core stability prevents unnecessary torso movement, allowing you to conserve energy and reduce stress on your lower back and hips.

Planks are one of the best core exercises for runners, as they engage multiple muscle groups, including the rectus abdominis, obliques, and lower back. They help build endurance and stability without putting excessive strain on the spine.

To perform a plank, get into a forearm plank position with your elbows directly under your shoulders and your body in a straight line from head to heels. Engage your core and hold the position for 20 to 60 seconds, focusing on maintaining proper form throughout.

Incorporating Strength Training into Your Routine

For runners, the goal is to complement your running rather than replace it. Aim to incorporate strength training two to three times per week on non-consecutive days. Focus on quality over quantity—perform each exercise with proper form and avoid overloading your schedule.

A balanced weekly routine might look like this:

Monday: Easy run + strength training
Wednesday: Interval run + core work
Friday: Long run + mobility exercises
Sunday: Strength training (lower body focus)

Remember to listen to your body and prioritize recovery. Strength training places additional stress on your muscles, so adequate rest and nutrition are essential for maximizing the benefits. Foam rolling and stretching are two of the best ways to enhance recovery.