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The 5 Best Strength Exercises for Running

Writer's picture: Joe GilbertJoe Gilbert

Running is a sport that demands not just cardiovascular endurance but also muscular strength and stability. While hitting the pavement or trail is essential, complementing your routine with strength exercises can improve your performance, reduce injury risk, and enhance overall running efficiency. Here are the five best strength exercises for runners:

PT Jamal Isaac-Shah coaching a client through the Back Squat.
PT Jamal Isaac-Shah coaching a client through the Back Squat.

1. Squats

Why They’re Important: Squats are a fundamental exercise for runners as they target the quadriceps, hamstrings, glutes, and core. These muscle groups are crucial for powerful strides and maintaining stability.


How to Perform:

  1. Stand with feet shoulder-width apart, toes slightly turned out.

  2. Lower your body by bending your knees and pushing your hips back as if sitting in a chair.

  3. Keep your chest up and knees aligned with your toes.

  4. Lower until your thighs are parallel to the ground, then push through your heels to return to standing.


Variations:

  • Bodyweight Squats

  • Goblet Squats (holding a weight in front)

  • Back Squats (with a barbell)


2. Lunges

Why They’re Important: Lunges help build unilateral strength, essential for correcting muscle imbalances. They engage the quadriceps, hamstrings, glutes, and calves, mimicking the running motion.


How to Perform:

  1. Stand tall with feet hip-width apart.

  2. Take a step forward with one leg and lower your hips until both knees are bent at 90 degrees.

  3. Ensure your front knee is directly above your ankle.

  4. Push back up to the starting position and repeat on the other leg.


Variations:

  • Forward Lunges

  • Reverse Lunges

  • Walking Lunges


3. Deadlifts

Why They’re Important: Deadlifts target the posterior chain, including the glutes, hamstrings, and lower back. Strong posterior muscles are essential for propelling your body forward and maintaining proper running form.


How to Perform:

  1. Stand with feet hip-width apart, holding a barbell or dumbbells in front of your thighs.

  2. Hinge at the hips, keeping a slight bend in the knees, and lower the weight down the front of your legs.

  3. Keep your back straight and core engaged.

  4. Lift the weight back up by thrusting your hips forward and standing tall.


Variations:

  • Conventional Deadlifts

  • Romanian Deadlifts

  • Single-Leg Deadlifts


4. Planks

Why They’re Important: A strong core stabilizes your pelvis and spine, improving running posture and efficiency. Planks are an excellent exercise for building core endurance.


How to Perform:

  1. Start in a forearm plank position with elbows directly beneath your shoulders and body in a straight line.

  2. Engage your core, glutes, and legs.

  3. Hold this position, ensuring your hips don’t sag or lift too high.


Variations:

  • Forearm Plank

  • Side Plank

  • Plank with Shoulder Taps


5. Hip Bridges

Why They’re Important: Hip bridges strengthen the glutes and hamstrings, which are vital for running power and injury prevention, especially in the lower back and knees.


How to Perform:

  1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.

  2. Press through your heels and lift your hips toward the ceiling, squeezing your glutes at the top.

  3. Lower your hips back down without touching the ground and repeat.


Variations:

  • Single-Leg Bridges

  • Weighted Hip Bridges

  • Elevated Hip Bridges (with feet on a bench)


Incorporating Strength Training into Your Running Routine

To maximize the benefits of these strength exercises, integrate them into your routine 2-3 times per week. Begin with bodyweight variations and gradually add resistance as you become more comfortable with the movements. Consistency is key, so make these exercises a regular part of your training plan to see improvements in your running performance and overall fitness.

By focusing on these essential strength exercises, you’ll build a robust foundation that supports your running goals, whether you’re training for a marathon or just enjoying regular runs around your neighborhood.

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