The Best Strength Exercises for Runners

Strength training for runners should not be random. The goal is not to turn runners into bodybuilders, crush them with soreness, or add so much gym work that it interferes with running. The goal is to build a stronger, more durable runner who can tolerate training, handle hills, absorb impact, produce force, manage uneven terrain, and hold better mechanics when fatigue sets in.

I look at this through two lenses. First, I am a chiropractor who works with runners and active people in Naperville. Second, I am a track and field coach who has watched how strength work carries over to real athletes over a long season. A good program does not need to be complicated, but it does need to be organized.

This article builds on my previous post, Why Strength Training Is Essential for Runners. That article covers more of the “why” behind strength training for running performance, running economy, and injury risk. Here, I want to get more practical and show how I would think about exercise selection, workout structure, and the specific strength categories runners should not ignore.

How Runners Should Think About Strength Training

The biggest mistake I see runners make is treating strength work like a random collection of exercises. They might do a few clamshells, a plank, some band walks, and maybe a few squats, but there is no clear structure. That can be better than nothing, but it is not the same as a real strength program. This matters for road runners, track athletes, and trail runners, especially because trail running adds more uneven terrain, lateral control, downhill loading, and stability demands.

A better approach is to pick one main strength exercise for the day, then add accessory exercises that support the main qualities runners need. The main lift gives you the heavy strength stimulus. The accessory work fills in the gaps around hip control, trunk control, calf capacity, adductor strength, hamstrings, lower-leg work, and power.

The 7 Best Categories of Strength Exercises for Runners

1. Main Strength Exercises for Runners

Every runner strength workout should have a main strength focus. This is the exercise you are trying to progress over time. For many runners, the best options are single-leg or split-stance patterns because running is essentially a repeated single-leg activity.

I usually like the main exercise to be performed for about 3 sets with enough rest to keep the quality high. This is not the part of the workout where you should rush. If the weight is challenging, you need recovery between sets.

Good Main Strength Options

• Split Squat
• Box Step-Up
• Kickstand RDL
• Romanian Deadlift
• Single-Leg RDL
• Bulgarian Split Squat
• Single-Leg Get-Up
• Barbell squat, barbell deadlift, or power clean when appropriate for the athlete

2. Glute Exercises for Runners

Glute strength matters because running requires repeated single-leg control. The glutes help control the pelvis, hip, femur, and lower leg as the foot hits the ground. When this area is underprepared, some runners may show excessive hip drop, poor single-leg control, or difficulty holding mechanics as they fatigue.

That does not mean every runner needs the same three band exercises forever. Early on, clamshells, hip abduction, and bridges can be useful. As the runner improves, the goal should be to progress toward standing, single-leg, and more integrated strength options.

Good Glute Options

• Clamshell Exercise
• Fire Hydrant Exercise
• Glute Bridge Exercise
• Hip Hikes
• Lateral Step-Up
• Lateral Band Mini Walks
• Standing Clamshell
• Monster Walks
• Side Plank With Hip Abduction
• Kettlebell Swing

3. Core Exercises for Runners

Core training for runners should be about more than just feeling the abs burn. The goal is trunk control. The core should help transfer force, limit excessive motion, and support posture while the arms and legs are moving. For runners, I usually like to include exercises like dead bugs, side planks, carries, bird dogs, and anti-rotation work because they carry over well to controlling position while running.

A good core exercise for a runner should make it easier to control the ribs, pelvis, and trunk without holding your breath or creating unnecessary tension. If the exercise looks sloppy, the variation is probably too hard.

Good Core Options

• Bird Dog Exercise
• Side Plank
• Suitcase Carry Exercise
• Bear Crawl
• Dead Bug Wall Press
• Dead Bug With Kettlebell Variation
• Stability Ball Roll Out
• Stir The Pot

4. Calf, Achilles, and Lower-Leg Exercises for Runners

The lower leg is a huge part of running. Every step requires the foot, ankle, calf, Achilles, and lower-leg tissues to tolerate and produce force. This is one of the areas runners often undertrain, especially if they have dealt with Achilles pain, calf strains, shin pain, or foot issues. For trail runners, this becomes even more important because the foot and ankle constantly have to react to uneven ground, rocks, roots, hills, and off-camber surfaces.

Calf work should not be an afterthought. Runners need progressive calf and Achilles loading that matches their current capacity, symptoms, and goals. That may include controlled calf raises, heavier strength work, isometrics when symptoms are touchy, eccentric loading when appropriate, and eventually more elastic lower-leg work.

Good Calf and Lower-Leg Options

• Double Leg Calf Raise
• Single-Leg Calf Raise
• Calf Raise With Slant Board
• Isometric Calf Raise
• Eccentric Heel Drop
• Tibialis Posterior Calf Raise
• Triplanar Dynamic Calf Stretch With Slant Board

5. Hamstring Exercises for Runners

Hamstrings matter for all runners, including distance runners. They help with hip extension, control of the leg, force production, hills, speed work, and the ability to hold mechanics when fatigue sets in. Distance runners should not be afraid of challenging hamstring strength work. The key is choosing the right starting point and progressing it intelligently around the running schedule.

You do not have to start with the hardest Nordic hamstring curl variation, but the goal should still be meaningful strength. Isometrics, Swiss ball curls, sliders, single-leg bridge variations, RDL patterns, and eventually more demanding eccentric hamstring work can all have a place depending on the runner.

Good Hamstring Options

• Isometric Hamstring Exercise With Swiss Ball
• Prone Hamstring Curl With Swiss Ball
• Swiss Ball Hamstring Curl
• Hamstring Slide Exercise
• Nordic Hamstring Curl With Swiss Ball Assist
• Nordic Hamstring Curls
• Single Leg Glute Bridge With Foam Roller

6. Adductor Exercises for Runners

Adductors are often overlooked in runners, but they can be very important for hip control, pelvic control, change of direction, and groin resilience. This becomes even more important for trail runners because uneven ground constantly challenges balance, foot placement, side-to-side control, and downhill stability. The adductors help the hips and pelvis manage that instability rather than letting the leg collapse, drift, or overcorrect on technical terrain.

Adductor work is also valuable for track athletes, field sport athletes, and road runners who do speed work, hills, or lateral training. I like to build it gradually. Ball squeezes and basic side-lying work can be a good starting point. Copenhagen adduction variations are more demanding and should be progressed appropriately. For trail runners, I would not treat adductors as optional accessory work. They are one of the key strength categories.

Good Adductor Options

• Adductor Ball Squeeze
• Adductor Swiss Ball Squeeze
• Standing Banded Hip Adduction
• Side Lying Adductor Leg Raises
• Adductor Strength Using a Band and Slider
• Copenhagen Adduction Exercise
• Copenhagen Adduction Exercise Knee Drive

7. Power, Plyometric, and Medicine Ball Exercises for Runners

Once a runner has built enough strength and control, power work can be very useful. This is where my track and field coaching background strongly influences how I think about programming. Runners need stiffness, rhythm, coordination, elastic qualities, and the ability to produce force quickly.

The key is timing. Plyometrics and power work can be built into gradually just like any other exercise. The starting point might be very simple, such as small pogo jumps, landing drills, or controlled hop-and-stick variations. When progressed well, they help bridge the gap between slower strength work and the faster, springier demands of running.

Good Power and Plyometric Options

• Granny Medicine Ball Throw
• Backward Med Ball Throw
• Lunge Med Ball Throw
• Kickstand Rotational Med Ball Slam
• Pogo Jumps
• Skater Hops
• Single-Leg Hop and Stick

How to Build a Runner Strength Workout

Here is the simple framework I like to use. Pick one main exercise, then choose three categories of accessory work. From those three categories, choose three exercises each. Rotate through the categories so one area gets a break while another area works.

How Often Should Runners Strength Train?

A good starting point for many runners is 2-3 times per week during the early part of a training block. As the race gets closer, many runners do better with less lifting volume so they can prioritize running workouts, long runs, and recovery.

Timing also matters. Ideally, strength training is done at least 3 hours after a run. You can also lift in the morning and run at night, or run first and lift directly after. I generally do not recommend lifting and then immediately running, especially if the strength work is heavy or demanding.

Should Runners Lift Heavy?

Many runners have been told to use light weights and high reps because they are endurance athletes. I do not think that is the best approach for most runners. Running already trains endurance. Strength work should build strength.

That does not mean every runner needs to max out, chase heavy barbell lifts, or train in a commercial gym. It means the exercise should be challenging enough to create a strength stimulus, whether that happens at home, in a clinic, or in a weight room. For the main strength exercise, many runners should not need more than 10 repetitions. If you can easily do more than that, the load may be too light or the exercise may be too easy.

When to Use Follow-Along Runner Strength Workouts

Building your own program is great, but it can also be overwhelming. That is why I created follow-along strength workouts specifically for runners. These are a good option if you want a guided workout that already covers the major categories without having to write your own circuit.

The Strength For Runners library includes workouts built around single-leg strength, step-ups, split squats, hamstrings, glutes, calves, core stability, and explosive strength. You can rotate them based on your current needs and how they fit into your running week.

What If You Are Currently Injured?

If you are dealing with pain, the best strength exercises for you may be different from the best exercises for a healthy runner. For example, a runner with irritable Achilles pain may need isometric calf loading before heavy calf raises or plyometrics. A runner with hip pain may need a different starting point than someone who is just trying to improve performance.

Pain does not always mean you should stop strengthening, but it does mean the plan should be more specific. Load, range of motion, tempo, exercise selection, and running volume all matter.

Frequently Asked Questions About Strength Exercises for Runners