The Best Strength Exercises for Runners

27 November 2025

Running is an incredible way to build endurance, improve cardiovascular health, and challenge your mental stamina. But if you’re solely focused on logging miles and neglecting strength training, you're missing a huge piece of the puzzle. Strength training is the secret weapon that can make you a stronger, faster, and injury-resistant runner.

If you've ever struggled with knee pain, shin splints, or fatigue during long runs, chances are your muscles need a little extra reinforcement. So, let’s break down the best strength exercises for runners that will build power, improve efficiency, and keep you hitting the pavement without setbacks.

Why Strength Training is Essential for Runners

You might think, "I run to get stronger, isn't that enough?" Not quite. Running primarily engages the lower body, which is great, but it also repetitively stresses the same muscle groups. Without adequate strength, imbalances develop, leading to poor running mechanics and an increased risk of injury.

Strength training helps by:

- Enhancing running efficiency: Strong muscles allow you to use less energy for each stride.
- Reducing injury risk: Strengthening stabilizer muscles can help prevent common running injuries like IT band syndrome and runner's knee.
- Improving speed and endurance: A powerful stride comes from strong glutes, hamstrings, and core muscles.

Now that you know why strength training is a must, let's dive into the best exercises to incorporate into your routine.

1. Squats – The All-Around Leg Strengthener

If you do just one strength exercise as a runner, make it squats. Squats build lower-body power by targeting your quads, hamstrings, glutes, and even your core. Stronger legs mean better ground force with each stride, translating to increased speed and endurance.

How to Perform a Proper Squat:

1. Stand with your feet shoulder-width apart.
2. Lower your hips back and down, keeping your chest up and knees tracking over your toes.
3. Drop down until your thighs are parallel to the ground.
4. Press through your heels to stand back up.
5. Repeat for 3 sets of 12-15 reps.

Want to level up? Try goblet squats (holding a weight in front of your chest) or single-leg squats for a balance challenge.

2. Deadlifts – Boost Power and Build Stronger Hamstrings

Running puts a lot of strain on your hamstrings, but if they’re weak, they won’t hold up for long. Deadlifts strengthen your hamstrings, glutes, and lower back, ensuring a more explosive and injury-resistant stride.

How to Perform a Deadlift:

1. Stand with feet hip-width apart, holding a barbell or dumbbells in front of you.
2. Hinge at the hips and lower the weights down, keeping your back flat.
3. Engage your glutes and core, then return to standing.
4. Repeat for 3 sets of 10-12 reps.

For beginners, Romanian deadlifts (RDLs) are a great variation that places less strain on the lower back while still targeting the critical muscles.

3. Lunges – The Ultimate Running-Specific Strength Move

Lunges mimic running mechanics by training each leg independently, improving balance and unilateral leg strength. They also help fix muscle imbalances that develop from repetitive running.

How to Perform a Lunge:

1. Step forward with one leg, lowering your hips until both knees form 90-degree angles.
2. Keep your torso tall and your weight centered.
3. Push off the front foot to return to standing.
4. Repeat on the other side for 3 sets of 12 reps per leg.

For an added challenge, try walking lunges or hold dumbbells for extra resistance.

4. Bulgarian Split Squats – Improve Stability and Explosive Strength

This one’s a game-changer! The Bulgarian split squat taxes your glutes, quads, and core while improving balance—key for a strong running stride.

How to Perform a Bulgarian Split Squat:

1. Stand a few feet in front of a bench or box.
2. Place one foot behind you on the bench.
3. Lower yourself down until your front thigh is parallel to the ground.
4. Push through your front heel to stand back up.
5. Perform 3 sets of 10-12 reps per leg.

This exercise burns, but it’s worth it!

5. Calf Raises – Protect Your Ankles and Improve Propulsion

Your calves take a serious beating when running, so strengthening them is a must. Calf raises reinforce your lower leg muscles, reducing the risk of Achilles tendonitis and shin splints.

How to Perform a Calf Raise:

1. Stand tall with feet hip-width apart near a wall or sturdy surface for balance.
2. Push up onto your toes, squeezing your calves at the top.
3. Slowly lower back down.
4. Perform 3 sets of 15-20 reps.

For extra intensity, try single-leg calf raises or do them on a step to increase the range of motion.

6. Planks – Core Strength for Running Stability

A strong core keeps your posture upright and prevents excessive side-to-side motion while running. Planks are a simple but effective way to build core endurance.

How to Perform a Plank:

1. Get into a forearm plank position, keeping your body in a straight line from head to heels.
2. Engage your core, avoiding sagging or raising your hips.
3. Hold for 30-60 seconds.
4. Repeat for 3-4 rounds.

For variety, try side planks or plank leg lifts to target different core muscles.

7. Glute Bridges – Strengthen Your Powerhouse Muscles

Weak glutes can lead to inefficient running form and injuries like runner's knee. Glute bridges activate these powerhouse muscles for stronger, more stable strides.

How to Perform a Glute Bridge:

1. Lie on your back with knees bent and feet flat on the floor.
2. Press through your heels to lift your hips until your body forms a straight line.
3. Squeeze your glutes at the top and lower slowly.
4. Perform 3 sets of 15 reps.

Want to feel the burn? Try single-leg glute bridges for an extra challenge.

How Often Should Runners Strength Train?

You don’t need to lift heavy five times a week to reap the benefits. Two to three sessions per week is enough to see improvements in strength, form, and injury prevention. Pair lower body exercises with core work, and you'll start feeling the difference in your runs.

Pro Tip:

Strength train on non-running days or after easy runs to avoid excessive fatigue. Always prioritize good form over heavy weights to prevent injury.

Final Thoughts

Strength training isn’t just for bodybuilders or gym rats—it’s a vital component of any serious runner's routine. By incorporating these exercises, you’ll build a more resilient, powerful body that can handle the demands of running without breaking down.

So, lace up your shoes, hit the gym (or your living room floor), and start strengthening those muscles. Your future, stronger self will thank you when you're smashing your next PR!