5 Strength Exercises Every Runner Should Be Doing
Running more isn't always the sole method to become a better runner. Whether you're gearing up for your first 5K, aiming for a new personal record, or getting ready for a marathon, incorporating strength training alongside your running can be is an essential component of your program.
Strength training can enhance running efficiency, boost force production, and build the physical capacity necessary to withstand the repetitive challenges of running. The good news is that you don't need to spend endless hours in the gym or perform overly complex workouts.
Here are five exercises I frequently use when working with runners.
1. Split Squat
Running primarily involves one leg at a time, making it crucial to build strength in each leg separately.
The split squat is a preferred exercise for runners as it helps strengthen the hip and knee while targeting each side individually.
Main muscles worked:
Quadriceps, glutes, and adductors.
How to perform it
1. Start by standing with one foot in front of the other. This is called a split stance.
2. Lower your body towards the ground. To do this, bend both your hip and knee on the front leg.
3. Make sure your back foot is on its tiptoes. This helps you balance better.
4. Press through your front leg to push yourself back up to the starting position.
A good starting point: 3 sets of 6–10 repetitions per leg.
As you gain strength, progress the exercise from bodyweight to using dumbbells or other external resistance.
Variations such as front-foot elevated split squats can be added based on the individual's needs and the goals of the program.
2. Romanian Deadlift
The Romanian deadlift, or RDL, is an excellent exercise for building strength in the posterior chain, especially the hamstrings and glutes. These muscles are crucial for generating and controlling force during running.
Main muscles worked:
Hamstrings, glutes, and the broader posterior chain.
How to perform it
Stand with the weight held close to your body, ensuring your back remains flat and your shoulders are pulled back.
With your knees slightly bent, push your hips backward while keeping your torso stable. Lower the weight until you feel tension in your hamstrings.
Propel your hips forward to stand up, keeping your back flat and shoulders pulled back throughout the movement.
Emphasize hinging at the hips instead of merely lowering the weight to the ground.
A good starting point: 3 sets of 6–10 repetitions.
Based on your experience, you might start with dumbbells and progress to heavier loads using a barbell. Single-leg RDLs can also be beneficial later in a program to introduce a greater unilateral challenge.
3. Single-Leg Calf Raise
Calf strength is something runners shouldn't overlook.
Every time your foot contacts the ground while running, the calf complex has to help absorb, store and produce force. Multiply that by thousands of steps across a run and you can see why having sufficient calf capacity matters.
Main muscles worked:
Gastrocnemius and soleus.
How to perform it
Balance on one leg, using support if needed.
Rise onto your toes as high as comfortable, then lower back down slowly.
Avoid rushing through the repetitions.
Do not bounce during the movement.
A good starting point: 3 sets of 10–15 repetitions on each leg.
Once this becomes comfortable, don't just continue adding more and more repetitions. Adding external load can be a much better way of continuing to develop strength.
It's also useful for runners to include both straight-knee and bent-knee calf exercises.
A straight-knee calf raise places greater emphasis on the gastrocnemius, while bending the knee increases the contribution required from the soleus.
Both are important when building a strong calf complex for running.
4. Step-Up
The step-up is another simple but highly effective single-leg strength exercise.
It develops strength through the hip and knee while requiring you to control your body through one leg – something that transfers nicely to the demands of running.
Main muscles worked:
Quadriceps, glutes and hip stabilisers.
How to perform it
Position one foot on a sturdy box or step.
Push through the active leg to lift yourself onto the box, maintaining control.
Avoid using your back leg to push off too much; focus on the leg on the box doing the work.
Step down carefully, ensuring you maintain balance as you return to the starting position.
A good starting point: 3 sets of 6–10 repetitions on each side.
You can progress the exercise by gradually adding external load or adjusting the height of the step where appropriate.
5. Pogos & Low-Level Plyometrics
Strength training for runners should not be limited to slow, controlled exercises in the gym.
Running involves a sequence of repeated ground contacts, with limited time to absorb and generate force during each contact.
Plyometric training can be beneficial here, and Pogos offer a straightforward introduction to this training style.
How to perform them
Stand tall and perform small, quick jumps using your ankles.
Focus on being light and reactive, not on jumping high.
Keep contact with the ground short.
Maintain good control throughout the jumps.
A good starting point: 3 sets of 15–20 contacts.
From here, plyometric training can gradually progress towards:
Pogos → Forward Pogos → Single-Leg Pogos → Hops → Bounds
The key word here is progressively.
You don't need to jump straight into high-intensity single-leg jumping or huge volumes of plyometric work. Just like running and strength training, your body needs time to adapt to these demands.
How Often Should Runners Strength Train?
For many recreational runners, two strength sessions per week can be a great target.
That doesn't mean every strength session needs to be long or contain a huge number of exercises.
A simple runner-focused strength session could look like:
Pogos – 3 × 15–20 contacts
Split Squat – 3 × 6–8 each leg
Romanian Deadlift – 3 × 6–8
Step-Up – 3 × 8 each leg
Single-Leg Calf Raise – 3 × 8–12 each leg
The exact exercises, repetitions, loads and frequency should still depend on your current training, experience and goals.
Someone running twice per week and preparing for their first 5K will have very different requirements to an experienced runner completing five or six runs per week while preparing for a marathon.
Your strength programme needs to fit around your running – not compete with it.
The Exercises Aren't the Whole Story
There aren't five magic exercises to make you injury-proof. Exercise selection is just one part of a comprehensive strength program, which should consider your running volume, training history, previous injuries, strength levels, goals, and available training time. Progression is key; as your body adapts, exercises should become heavier, more challenging, or more specific to your goals.
For runners, this means progressing from general to heavier strength exercises, single-leg variations, and reactive plyometrics to build a body better prepared for demands, rather than just completing a checklist of exercises.
Want to Get Stronger for Running?
Whether you're looking to improve your running performance, build your confidence in the gym or return to running following an injury, your strength training should be appropriate for you.
At J Works Fitness & Rehab, I work with runners through individual strength & conditioning, exercise rehabilitation and progressive return-to-running programmes.
Based in Shefford, Bedfordshire, sessions are designed around your current ability, running goals and training demands.
Want help building strength around your running? Get in touch with J Works Fitness & Rehab to find out more.
Comments