The 10 Best Strength Exercises for Runners

Being a runner doesn’t just mean clocking miles on the track or trail. It’s about adopting a comprehensive training regimen that includes strength training, proven to significantly enhance running performance by building muscle, safeguarding against injuries, and boosting speed and endurance. However, the sea of strength exercises available can seem overwhelming, leaving you unsure where to invest your training time. That’s where we come in.

We’ve curated a definitive list of the top 10 strength exercises for runners, each targeting key muscle groups involved in running. From classics like squats and lunges to core staples like planks, these exercises are tailored to help you evolve into a stronger, healthier, and faster runner. Along with these top 10, we’ll introduce you to five additional exercises worth incorporating into your regimen, offering an all-encompassing guide to strength training for runners. So, whether you’re a seasoned marathoner or a running rookie, it’s time to lace up, warm up, and discover these transformative strength exercises.

1. Squats

Squats are a bedrock strength exercise that lays the foundation for robust running. They target the quadriceps, hamstrings, and glutes – the powerhouse muscles that fuel your runs. Squats also foster balance and stability, critical attributes that help diminish your risk of injuries. Here’s how to do a proper squat: Stand tall with your feet shoulder-width apart, then descend as though settling into a chair. Ensure your knees remain aligned above your ankles and your back stays straight throughout the movement.

2. Lunges

Lunges strike the sweet spot between strengthening the lower body and refining balance and coordination. They activate your glutes, hamstrings, and quadriceps, enhancing your stride length and power — vital aspects of efficient running. To perform a lunge, step forward confidently with one foot, lowering your body until your leading knee forms a right angle. Keep your spine aligned and your core braced, then return to standing and switch legs.

3. Planks

Planks are a universal core-strengthening exercise, pivotal for maintaining an upright running posture during fatiguing long runs. They recruit not only your abdominal muscles but also your shoulders, back, and glutes, promoting an improved running posture. To execute a plank, assume a push-up stance, then lower onto your forearms. Align your body from head to heels, holding for as long as your form allows.

4. Glute Bridges

Glute bridges specifically target the glutes and hamstrings, muscle groups that deliver more powerful strides. Lie on your back with your knees flexed and feet grounded. Lift your hips, creating a straight line from your shoulders to your knees. Lower and repeat, focusing on engaging your glutes and hamstrings.

5. Calf Raises

Calf raises are a simple yet effective exercise to bolster calf muscles, instrumental in providing the push-off and speed in running. Stand with your feet shoulder-width apart, then lift onto your toes, elevating your heels as high as possible. Pause briefly, then lower and repeat, feeling a strong contraction in your calves.

6. Deadlifts

Deadlifts are a potent exercise to augment your running power and stride length. They emphasize the glutes, hamstrings, and lower back — essential muscles for an efficient running gait. Start with your feet shoulder-width apart and a barbell before you. Bend your knees and hinge at your hips until you can grip the barbell. Stand, keeping your back straight, lower, and repeat.

7. Hip Thrusts

Hip thrusts zoom in on the glutes, a group often overlooked in runners, leading to potential imbalances and injuries. To perform a hip thrust, sit on the ground with your knees bent, feet flat, and a weight resting on your hips. Drive your hips upward, aligning your body from shoulders to knees. Lower and repeat, always focusing on contracting your glutes.

8. Russian Twists

Russian twists are an excellent exercise for strengthening the obliques, aiding in improving your rotational power and stability — important for maintaining a straight running line. Sit on the ground with your knees bent and feet flat. Lean back until your torso forms a 45-degree angle with the ground, then twist your upper body left and right, all while gripping a weight.

9. Single-Leg Deadlifts

Single-leg deadlifts enhance balance and engage stabilizer muscles, critical in averting running-related injuries. Stand on one leg, holding a weight in your opposite hand. Hinge forward at your hips while raising your free leg behind you. Maintain a straight back and tight core, then return to standing and switch sides.

10. Side Planks

Side planks are excellent for working the obliques and reinforcing the lateral core, contributing to improved stability when running. Begin in a plank position, rotate onto one side while raising your opposite arm toward the sky. Hold for as long as you can maintain proper form, then repeat on the other side.

By weaving these 10 strength exercises for runners into your regimen, you’ll experience significant improvements in your performance and resilience to injuries. But there’s more to explore in the world of strength training for runners. Here are five more exercises to consider:

Also Check These Out

1. Push-Ups: Push-ups target your chest, shoulders, and triceps, contributing to better upper body strength and posture, which can enhance your running form.
2. Box Jumps: Box jumps, a plyometric exercise, can bolster your explosive power and speed, essential for those sprint finishes.
3. Bulgarian Split Squats: A variation of the traditional squat, they can augment your balance and stability, while also engaging your quadriceps and glutes.
4. Pull-Ups: Pull-ups challenge your back and biceps, and can boost your grip strength, especially useful for trail runners navigating uneven terrain.
5. Medicine Ball Slams: This dynamic movement can amplify your power and explosiveness while also training your core and upper body.

As you embark on this journey of improving your running through strength training, make sure you have the right tools at your disposal. If you’re looking for high-quality fitness equipment to assist you with these exercises, Amazon offers a wide range of options. Check out these resistance bands or this medicine ball for a start. Don’t forget, good running shoes can make a significant difference in your training; consider these top-rated running shoes on Amazon. And to ensure you’re exercising in comfort and style; Amazon offers a variety of high-quality workout clothes that can enhance your overall workout experience. If you’re interested in deepening your understanding of strength training for runners, these books on Amazon are a fantastic resource. Equip yourself with the right knowledge and tools, and you’ll be on your way to becoming a stronger, healthier, and faster runner.

For a more detailed guide on how to properly execute these strength exercises for runners, check out Bodybuilding.com. They offer video demonstrations and more in-depth descriptions for each exercise. Adding these exercises to your routine will only propel you closer to your running goals. Remember, strength training is a critical component of a comprehensive fitness program. Balance it with endurance work, flexibility exercises, and proper recovery. Here’s to becoming a stronger, healthier, and faster runner. Happy running!