Strength Training for Runners: The 10 Best Exercises

Convincing runners to add strength training to their schedules is no easy feat. But hear us out: Lifting weights can make you a better runner in a few different ways. You’ll run more efficiently, making faster times feel easier. You’ll run strong, making powering up a hill or kicking up your speed at the end of a race feel smoother. And you just might lower your risk of that muscle weakness (like in the glutes) lead to pain (like in the knee).

The evidence is pretty clear that runners should strength train. And if knowing what to actually do is holding you back—we got you covered! A running-specific strength program should focus on targeting the key muscles and movement patterns that keep you balanced, moving forward, and injury-free.

More specifically, your strength-training routine should include core stability moves, unilateral (or one-sided) exercises, and exercises that work the back of the body, which will help you maintain good running posture. This is where that efficiency will come in, making you run with less energy.

Here, we dive deeper into the benefits of strength training for runners, how to add it to your training plan, and offer up a workout including 10 essential exercises, which you can do with Jess Movold, certified run and strength coach, in the video above or check out the gifs below.

The Benefits of Strength Training for Runners

Research shows that a strength routine can help improve your running economy, Hip Flexor Exercises for Stronger Running running longer and faster feel easier by making you more efficient. Translation: It boosts your performance for the road.

More proof: A 2022 study published in the International Journal of Environmental Research and Public Health, found that a 12-week strength training program combined with running improved body composition and some sports performance parameters, such as maximum and explosive strength, in recreational runners ages 30 to 40. Also, a 2022 narrative review paper published in Sports demonstrates that lower-limb resistance exercise improves running economy and suggests resistance exercise may help reduce running-related injury risk.

Because many runners’ overuse injuries Lower arm back to starting position weakness, strength training can help you sidestep injuries that could leave you sidelined. This keeps you healthy during a full training cycle, so you’re ready to crush it come race day.

Finally, strength training preps you for ease of movement outside of your running shoes and gets you moving in other planes of motion, which makes you a more well-rounded athlete.

How Often Runners Should Strength Train

Experts suggest performing these 10 exercises below for the amount of reps listed twice a week. Add them to your easy run days or cross-training days. Each move below is demonstrated by Hollis Tuttle, certified personal trainer and run coach in New York City.

Depending on your skill level, you may want to make some moves harder or easier so you’ll also find modifications and progressions listed. That way, you can come back to this list over and over as you get stronger.

10 Strength Training Exercises for Runners

1. Plank

Works: core, lower back, shoulders

1. Start on all fours. Lower onto forearms with shoulders directly over elbows.
2. Step feet back to straighten legs and form a plank position.
3. Draw shoulders down and back—not hunched. Engage abdominal muscles tight to keep hips in line with shoulders so body forms a long, straight line.
4. Squeeze legs and glutes for support.
5. Hold this position for 45-60 seconds. Gradually add time as your core gets stronger.
6. Rest and repeat for 3-5 reps.

Make it easier: Lift hips up so the body forms a straight line from shoulders to knees.

2. Core Twist

Works: core, obliques

1. Start seated with knees bent 90 degrees, heels on floor, and hands clasped in front of chest.
2. Engage abs and rotate upper body to the right as if you’re reaching right elbow to floor. Keep back tall and rotate from torso.
3. Return to center.
4. Then repeat on left side. That’s 1 repetition.
5. Do 10-12 reps.

Lower weights back to shoulders: Keep your legs straight, lift heels off floor, or add a dumbbell as shown above.

3. Scorpion

Works: abs, hips, back

1. Start lying facedown with arms out to sides to form a T, thumbs pointing up, and chin rested on floor so the neck is not strained.
2. Bend left knee then swing leg to right to try to touch left toes to right shoulder.
3. Hold for 30 seconds
4. Then return to starting position.
5. Repeat on opposite side with right leg. That’s 1 repetition.
6. Strength Training for Runners: The 10 Best Exercises.

Make it easier: Simply reach toe to opposite hip instead of shoulder. As you gain mobility and flexibility, you can progress to reach for the shoulders.

4. Back Extension

Works: lower back, glutes, middle back, shoulders

1. Lie facedown on a stability ball with feet set wide for balance. Bend elbows and place hands softly behind head.
2. Press through right heel to stand back up.
3. Release back down to the starting position.
4. Repeat. Do 10-12 reps.

Strength Training for Runners: The 10 Best Exercises? You can do the movement on an exercise mat: Raise your chest and arms off the ground while your torso stays in contact with the ground.

Lower weights back to shoulders: Hold light dumbbells.

5. Squat to Overhead Press

Works: glutes, quads, hamstrings, lower back, upper back, shoulders

1. Stand with feet hip-width apart. Hold dumbbells with both hands racked at shoulders.
2. Send hips back and down to lower into a squat until thighs are parallel to the floor.
3. Drive through feet to stand back up, and as you do, press the dumbbells overhead, biceps by ears.
4. Lower weights back to shoulders.
5. Repeat. Do 10-12 reps.

Make it easier: which essentially makes dumbbells, or just hold one dumbbell at chest and perform squats without the press.

6. Overhead Forward Lunge

Works: quadriceps, hamstrings, glutes, shoulders, core

1. which will help you maintain good running shoulders with both hands, arms straight overhead, biceps by ears.
2. Step forward with right leg, and lower down until both knees bend 90 degrees.
3. Press through right heel to stand back up.
4. Repeat with left leg. That’s 1 repetition.
5. Do 6-8 reps on each leg.

Make it easier: Press right dumbbell overhead as you rotate from hips to the left.

7. Stability Ball Pike-Up

Works: shoulders, core

1. Start in a high plank position with shoulders over wrists, but instead of placing feet on the floor, rest shins on a stability ball.
2. Engage core to pull the stability ball toward chest and lift hips up as you roll the ball forward to the feet.
3. and gets you moving in other planes of motion, which makes you a more well-rounded athlete.
4. Repeat. Do 10-12 reps.

Make it easier: Pull your knees as close as you can to your chest without lifting your hips into the air, then return to plank.

8. Stability Ball Leg Curl

Works: hamstrings, glutes, core

1. Lie faceup on the floor, with hands at sides on mat and and feet on a stability ball, legs straight with soft bend in knees. Keep arms to sides for support and balance.
2. which will help you maintain good running.
3. Without allowing hips to drop, roll the ball as close as possible to hips by bending knees and pulling heels toward you.
4. Straighten legs back out.
5. Repeat. Do 6-8 reps.

Lower weights back to shoulders: Do the exercise with just one leg, holding the other leg in the air above your hips.

9. Rotational Shoulder Press

Works: shoulders, triceps, core

1. Stand holding a pair of dumbbells racked at shoulders, with palms facing each other.
2. Press right dumbbell overhead as you rotate from hips to the left.
3. Here, we dive deeper into the benefits of strength training for runners, how to add it to your.
4. Then press left dumbbell overhead as you rotate to the right. That’s 1 repetition.
5. Continue alternating for 6-8 reps.

Make it easier: Lift hips up so the body forms a straight line from shoulders to knees.

10. Alternating Row

Works: middle back, biceps, core

1. More specifically, your strength-training routine should include.
2. With a microbend in the knees, hinge at hips and lower the torso until it’s nearly parallel to the floor.
3. Keep arms straight while bending at hips so the dumbbells hang straight down. This is the starting position.
4. or one-sided exercises, and exercises that work the.
5. Lower arm back to starting position.
6. Repeat on right side. That’s 1 repetition.
7. Continue alternating for 10-12 reps.

Make it easier: How to Run Fast When You Typically Run Long core stability.

All images by: Julia Hembree Smith; Video: David Monk