Strength Training for Runners: The 7 Best Exercises [+ VIDEOS]

Strength training is an essential component of a runner's training!

Regular strength training can, on one hand, make you less prone to injuries, and on the other hand, it can also improve your running performance.

Difference from typical strength training

Strong legs, core, and upper body help you run more lightly and maintain your usual pace with less effort. Besides regular running training, strength training is the most important component for runners. It is important to note that the goal of strength training for runners is not primarily building muscle mass (hypertrophy training), but strengthening the muscles.

Unlike hypertrophy training, endurance athletes should focus on higher repetitions (15+) or perform most exercises with their own body weight. Typical gym machines are not necessary.

More about this: Why strength training is important for runners

These are the best exercises for your strength training:

1 - Squat

Squats strengthen the core, calves, and glutes. Traditional squats may be "too easy" for experienced runners. Try single-leg squats. Extending the other leg forward makes the exercise more challenging than bending it backward. The same applies to the arms: extending them forward makes balance harder than placing them behind the back. Further progressions include squats with closed eyes or on unstable surfaces.

2 - Planks

Planks are excellent for strengthening the core. Support yourself on your forearms and feet and hold the position as long as possible.

Increase difficulty: Lift one foot and/or one arm.

You can also perform dynamic planks by bending the left leg forward and back, then repeating with the right leg.

3 - Side Planks

Side planks are a great alternative to traditional planks. Lie on one side on your forearm, legs on the ground. Push your upper body up and lower it again. Increase difficulty by raising one leg or stabilizing with the hand instead of the forearm.

Perform about 20 to 30 repetitions.

4 - Bridge

Lie on your back and bend your legs. Push your upper body upwards. Increase difficulty by lifting one leg. Perform 20 to 30 repetitions.

5 - Quadruped Arm Opposite Leg Raise

Support yourself on your hands, knees, and feet, then extend one arm forward and the opposite leg backward.

6 - Push Ups

Push ups are excellent for runners as they engage many parts of the body. This makes them a form of holistic strength training. Variations include wide hand placement, narrow hand placement (triceps focus), and standard placement (chest and upper body focus).

7 - Lunge

Lunges primarily train the glutes and can cause soreness if the area is not well trained. Short steps emphasize the quadriceps, while long steps emphasize the glutes and hamstrings.

Summary: The 7 Best Strength Exercises for Runners

1. Squats
2. Planks
3. Side Planks
4. Bridge
5. Quadruped Arm Opposite Leg Raise
6. Push Ups
7. Lunges

In our playlist "Strength Training for Runners" you can play all exercises continuously.

Tip: Always vary each exercise. Each of these seven exercises has multiple variations and difficulty levels.