The best top 30 strength exercises for runners

Benefits of strength training for runners

If you’ve ever wondered why strength training is so crucial for runners, here’s the answer: it builds the foundation that keeps you injury-free and improves your performance. Running can take a toll on your body, and without a strong core, legs, and stabilizing muscles, you're more likely to experience fatigue and injuries like runner’s knee or shin splints. Strength training helps you stay resilient, keep your posture aligned, and power through those long miles with more efficiency.

But remember—running isn’t just about your legs. Your arms, core, and back all play a huge role in maintaining form and endurance, especially during the last stretch of a marathon when every step feels heavier. Building strength in these areas will keep you running stronger, longer.

Tip: Strength training isn’t about lifting heavy weights—it’s about building the functional and specific strength that supports every step of your running journey.

How often should runners strength train?

Many runners hesitate to add strength training to their routine, fearing it might slow them down. But here’s the truth: it will only make you faster and more resilient. For optimal results, aim for two to three strength training sessions per week. Focus on exercises that target different muscle groups, including your legs, core, hips, and arms. And don’t worry—strength training doesn’t have to take up hours of your time. Short, targeted sessions can make a world of difference.

Tip: Consistency is key. A little strength training each week will go a long way in preventing injuries and improving your running form.

The best strength training exercises for runners

Now, let’s dive into the most effective strength exercises for runners. These exercises focus on the muscles that support your run—strengthening your legs, improving your balance, and boosting your overall stamina. Remember, these exercises are not just for building muscles—they’re for building resilience and longevity in your running journey.



Strength training for runner’s knee

Runner’s knee is one of the most common injuries, but with the right exercises, you can prevent it. Here are five exercises to strengthen the muscles around your knees and reduce stress on the joints:

1. Squats – Build strength in your quads and glutes to support your knees.
2. Lunges – Strengthen your hamstrings and stabilize your knee joints.
3. Step-ups – Mimic the motion of running while strengthening the entire leg.
4. Leg presses – Focus on strengthening the quads without stressing the knee.
5. Clamshells – Target the hip abductors, helping to stabilize your knees during your run.

Foot strength exercises for runners

Your feet are your foundation. Strengthening them can prevent issues like plantar fasciitis and make every step more powerful:

1. Toe curls – Strengthen your foot arches by curling a towel with your toes.
2. Single-leg balances – Improve stability and balance.
3. Heel raises – Strengthen your calves and foot muscles.
4. Ankle circles – Improve ankle mobility and flexibility.
5. Resistance band foot pulls – Use a resistance band to strengthen the muscles around the ankle and foot.

Hip strength exercises for runners

Strong hips provide stability and power, preventing injuries like IT band syndrome and keeping your form solid:

1. Glute bridges – Strengthen your glutes and lower back.
2. Fire hydrants – Target the hip abductors for better balance and control.
3. Side leg raises – Strengthen the hips and improve side-to-side stability.
4. Hip thrusts – Build power in the glutes and hamstrings.
5. Standing side kicks – Focus on lateral hip strength to stabilize your stride.

Leg strength exercises for runners

Your legs are your running engine. Strengthening them is essential for improving endurance and speed:

1. Pistol squats – Build strength in your quads, hamstrings, and glutes.
2. Wall sits – Boost muscular endurance in the quads.
3. Bulgarian split squats – Strengthen your legs and improve balance.
4. Jump squats – Add explosive power to your runs.
5. Calf raises – Strengthen your calves to improve push-off strength.

Core strength exercises for runners

Your core keeps your body stable and helps maintain posture during long runs:

1. Planks – Build endurance and strength in the entire core.
2. Russian twists – Strengthen your obliques for better rotation control.
3. Bicycle crunches – Target the lower abs and improve core stability.
4. Superman holds – Strengthen your lower back and glutes.
5. Mountain climbers – Combine core strength with cardio to build overall body strength.

Strength exercises for marathon runners

Marathon runners need endurance, strength, and mental fortitude. Here are five strength exercises to build the muscle stamina needed for those long miles:

1. Deadlifts – Strengthen your hamstrings and glutes, crucial for powerful strides.
2. Box jumps – Improve explosive power and leg strength.
3. Single-leg deadlifts – Focus on balance and hamstring strength.
4. Pull-ups – Strengthen your upper body for better running posture.
5. Romanian deadlifts – Build endurance in the hamstrings, preventing fatigue.

Where to find more strength training exercises for runners

Strength training is essential for all runners, whether you’re training for your first 5k or your tenth marathon. At BeFit Running, we offer personalized running plans and exercises that incorporate strength exercises to keep you running strong and injury-free. Join our online membership today and take your running to the next level.