Why is Strength Training Important for Runners?

Ever feel like you’ve hit a plateau with your running performance?

Struggling to increase mileage, dealing with nagging injuries, or feeling sore after a very long run?

It might be time to take your strength training seriously.

Strength training isn’t just for powerlifters or bodybuilders—it’s essential for runners, too. Many runners skip the weights and choose cross-training options like swimming or cycling, often out of fear or misinformation. A common myth is that strength training leads to muscle bulk and slows you down. In reality, strength training improves your resilience, efficiency, and speed, while reducing injury risk and helping you perform better—no matter your distance or pace.

Consistent strength training can help runners:

Improve running mechanics
Build greater load tolerance and reduce injury risk
Increase speed and power
Enhance overall endurance
Optimize performance and longevity in the sport

8 Strength Exercises to Add to Your Running Routine

1. Single Leg Calf Raise

Target: Calf

Why: Improves calf endurance and strength required for propulsion and shock absorption while building strength and resilience of achilles to reduce risk of tendinopathy

Reps: 20 each side

Bonus: Add a dumbbell for resistance

2. Side Plank with Leg Lift

Target: Lateral glutes, obliques

Why: Improves glute strength and core strength to maintain pelvic alignment while running

Reps: 10 each side

Bonus: Add a resistance band above your knees or progress to a full side plank

3. Step Up to High Box with Knee Drive

Target: Glutes, quads

Why: Builds unilateral leg strength to improve force production while running

Reps: 10–12 each leg

Bonus: Add a high-knee march at the top to challenge balance and core stability

4. Side Step with Skater Reach

Target: Core, glutes, hamstrings

Why: Improves glute strength critical for maintaining single leg alignment while running and reducing tendency to have compensatory patterns

Reps: 4–5 skaters per side

Bonus: Increase band resistance

5. Kickstand Deadlift (Band Optional)

Target Tissue: Hamstrings, core

Why: Strengthen and load posterior muscle group that drive you forward with each stride to improve propulsion and running efficiency.

Bonus: Add weight for resistance or progress to a full single-leg deadlift

6. Reverse Lunge

Target Tissue: Quads, Glutes, hamstrings

Why: Improves single leg strength to improve force production and support stride symmetry

Bonus: Increase resistance or add a knee drive at the top for an extra core challenge

7. Single Leg Squat to Box

Target Tissue: Quads, glutes, hamstrings

Why: Running is a series of single leg hops - this will help improve strength and control on one leg

Reps: 10 reps per side

Bonus: Use a lower box, remove the box entirely, or add weight for a greater challenge

8. Jump Rope

Target Tissue: Plyometric strength, ankle stability, cardiovascular endurance

Why: Challenges energy-storage-and-release system to improve running economy, lower limb stiffness, and injury resilience.

Reps: 3 rounds of 60 seconds

Programming Guidelines

Incorporate loaded strength workouts 2–3 times per week to improve performance, injury resilience, and build the durability to keep running for life.

For best results, perform:

2 sets of each exercise
4–6 reps per set (or at reps indicated above)
Select a resistance level that brings you to muscle fatigue by the final rep

Have Questions? We’re Here to Help!

If you are experiencing continued pain or discomfort when trying these exercises or running, or would just like additional advice as to any issues you have going on and/or incorporating strength training into your routine, be sure to reach out to Kerri at kerri@suarezphysicaltherapy.com.

8 Strength Exercises to Add to Your Running Routine