Strength training helps runners improve efficiency, speed, and resilience — without needing bodybuilding-style workouts. Here are the exercises that offer the highest return for runners.
Bayley Forbes is an osteopath and strength & conditioning coach based in Ringwood, Victoria. He founded Summit Osteo & Performance to help people bridge the gap between treatment and performance — combining hands-on care with tailored movement and strength programs to support long-term recovery and better performance.
Strength training is one of the most effective — yet most overlooked — tools for improving running performance and preventing injury. Runners often fear strength training will make them “heavy” or slow, but well-designed strength work improves efficiency, power, and tissue resilience.
You don’t need long weightlifting sessions or complex programs.
Runners benefit most from targeted, efficient exercises that build strength in the areas that absorb and produce force during running.
Below are the key movements every runner should focus on.
The calf complex, especially the soleus, absorbs more force during running than any other structure.
Why it matters:
Controls tibial motion
Reduces knee and shin load
Provides propulsion
Supports push-off
Reduces Achilles and foot irritation
Key exercises:
✔ Bent-knee calf raises (soleus focus)
✔ Straight-knee calf raises
✔ Calf holds (isometrics for tendon health)
Running is a single-leg sport, so unilateral strength is essential.
Benefits of split squats:
Improves hip stability
Enhances knee control
Builds single-leg strength
Supports long-run endurance
Reduces risk of hip/knee pain
Progressions include rear-foot elevated split squats, adding dumbbells, or tempo variations.
Step-downs target eccentric control of the knee and hip — crucial for downhill running and deceleration.
Benefits:
Improves control in stance phase
Reduces knee tracking issues
Supports patellar tendon resilience
Enhances ankle-foot stability
Great for runners dealing with knee pain or unstable landings.
The glutes are vital for propulsion and pelvic stability.
Benefits:
Improves hip extension power
Reduces lower back fatigue
Enhances uphill running ability
Supports strong push-off
Strong glutes = better efficiency.
RDLs strengthen the posterior chain and improve balance and pelvic control.
Benefits:
Improves hamstring strength through range
Enhances hip stability
Reduces risk of hamstring irritation
Improves running economy
One of the best injury-prevention exercises for runners.
Running is repetitive and linear. Lateral hip strength prevents excessive pelvic drop and knee valgus.
Benefits:
Improves control during stance
Reduces hip and knee pain
Supports long-distance stability
Enhances running posture
Great options include banded lateral walks and single-leg holds with hip engagement.
Runners need endurance, not crunches or sit-ups.
Key options:
✔ Bird dog variations
✔ Back extensions
✔ Carries (farmer, suitcase, overhead)
✔ Anti-rotation exercises
Strong trunk endurance maintains efficient posture late into long runs.
For most runners:
2 sessions per week, 30–45 minutes each is ideal.
Focus on:
✔ 4–6 key movements
✔ Moderate load
✔ Consistency over intensity
Strength makes runners faster, more efficient, and more injury-resistant.
❌ “Strength training makes runners bulky.”
Runners typically train in rep ranges that improve strength, not size.
❌ “Running builds enough leg strength.”
Running builds endurance, not strength capacity.
❌ “Strength work ruins running technique.”
It improves control and reduces fatigue.
❌ “Only heavy lifting helps.”
Moderate load + consistency = best results for runners.
The information in this article is general in nature and does not constitute personalised medical or health advice. Always consult a qualified healthcare professional for assessment and guidance tailored to your individual needs.
