If you’re a runner, chances are you’ve heard this before: “Just run more to get better at running.” Sure, there’s some truth in that. But here’s the thing — if you’re skipping strength training, you’re leaving a whole lot of performance (and injury prevention) on the table.
Whether you’re a weekend jogger, marathoner, or trail lover, strength training is your secret weapon. It makes you faster, more stable, and less prone to getting sidelined by those annoying aches and pains.
In this guide, we’ll dive into why strength training matters for runners and walk through 10 simple but powerful exercises to add to your routine.
Why Strength Training Is a Game-Changer for Runners
Most runners love to run — that’s a given. But pounding pavement over and over without supporting muscles can lead to muscle imbalances, fatigue, and eventually injury. Strength training fills in those gaps.
Here’s what you get out of it:
Better Running Efficiency
When your muscles are stronger — especially your glutes, core, and hamstrings — your form improves. You use less energy to go the same distance, which means better pacing and faster finishes.
Stronger Joints & Injury Prevention
Running can be repetitive. Strength work builds stability around your knees, hips, and ankles so you’re less likely to deal with issues like shin splints, IT band syndrome, or runner’s knee.
Improved Power and Speed
Think strength is just for sprinters? Nope. Even long-distance runners benefit from explosive power — especially when climbing hills, sprinting to the finish, or passing that guy in the final stretch.
More Balanced Muscles
Running mostly uses your quads and calves. But strength training hits everything — especially your posterior chain (glutes, hamstrings, back) and core — so your body stays balanced and pain-free.
How Often Should Runners Strength Train?
For most runners, 2 to 3 sessions per week is the sweet spot. You don’t need to lift heavy every day. Focus on consistency and form. On hard running weeks, scale back the lifting intensity. On light running weeks, push a little more in your strength sessions.
Even 30-minute sessions can make a big difference if you stick with them.
10 Strength Exercises Every Runner Should Try
You don’t need a fancy gym setup. A pair of dumbbells (or just your bodyweight) and a small workout space will do the trick.
Let’s get into the moves.
1. Single-Leg Deadlifts
This one is gold for improving balance and building glute and hamstring strength.
How to do it:
- Stand on one leg, a slight bend in the knee.
- Hinge at the hips, lower your torso, and extend the other leg behind you.
- Return to standing.
Why it helps:
Builds strength in each leg individually — which mimics running stride and improves balance.
2. Walking Lunges
Lunges build leg power and stability.
How to do it:
- Step forward into a lunge, lower down until both knees are bent at 90 degrees.
- Push off the back foot to bring your feet together, then step forward with the other leg.
Why it helps:
Strengthens glutes, hamstrings, and quads while also working your core.
3. Plank with Shoulder Taps
Runners need a solid core to maintain posture — especially during long runs.
How to do it:
- Get into a high plank.
- Tap your left shoulder with your right hand, then switch.
Why it helps:
It builds core stability and shoulder control, which improves running form.
4. Glute Bridges
Tight hips? Weak glutes? This is your fix.
How to do it:
- Lie on your back, knees bent, feet flat.
- Lift your hips up, squeeze your glutes at the top, and lower slowly.
Why it helps:
Activates and strengthens your glutes, helping reduce lower back and hamstring strain while running.
5. Step-Ups
This movement mimics hill running and improves leg drive.
How to do it:
- Step up onto a bench or sturdy platform.
- Drive through your heel to lift your body up.
- Step back down and repeat.
Why it helps:
Boosts single-leg strength and helps with uphill running performance.
6. Side Plank
Because a strong core isn’t just about crunches.
How to do it:
- Lie on your side, legs straight.
- Prop yourself up on your forearm and lift your hips.
- Hold or add a leg lift for extra challenge.
Why it helps:
Targets your obliques and stabilizers — crucial for running symmetry.
7. Calf Raises
Your calves do a ton of work with every stride.
How to do it:
- Stand on a step or flat surface.
- Raise your heels as high as possible, then lower slowly.
Why it helps:
Builds calf endurance and helps prevent Achilles injuries or plantar fasciitis.
8. Bird Dogs
Don’t underestimate this move — it’s tougher than it looks.
How to do it:
- On all fours, extend your right arm and left leg at the same time.
- Pause, then return and switch sides.
Why it helps:
Improves core stability, balance, and coordination — all essential for efficient running mechanics.
9. Reverse Lunges
Easier on the knees than forward lunges and just as effective.
How to do it:
- Step back with one foot into a lunge.
- Push back to the starting position and repeat on the other side.
Why it helps:
Improves mobility and strengthens your glutes, hamstrings, and core.
10. Wall Sits
Simple, static, and effective.
How to do it:
- Slide your back down a wall until your thighs are parallel to the ground.
- Hold the position for 30–60 seconds.
Why it helps:
Builds quad and glute endurance, which comes in handy during long-distance runs or races.
Bonus Tips for Runners Starting Strength Training
- Start Light: You don’t need heavy weights to see results. Start with bodyweight and progress slowly.
- Do It After Easy Runs or on Rest Days: Don’t pair hard runs with intense lifting sessions. Let your legs recover.
- Focus on Form Over Reps: Quality over quantity. Always.
- Stay Consistent: 20–30 minutes, 2–3 times a week, is enough to see improvements.
The Bottom Line
Running builds endurance. Strength training builds the body that supports that endurance. When you combine both, you run stronger, longer, and with fewer injuries.
So the next time you lace up, remember: strength training isn’t a “nice-to-have” — it’s a must. A few days a week is all it takes to see (and feel) the difference.
