Strength For Runners

Runner-specific strength sessions to build durability, improve performance, and reduce injury risk — with clear cues and simple progressions.

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Browse by body region, rehab focus, or performance training area.

Adductors Ankles Calves Core Elbows Glutes Foam Rolling Feet Hamstrings Hip Mobility Medicine Ball Nerve Flossing Plyometrics Quadriceps Shoulders Strength For Runners Running Drills & Performance Thoracic Wrists

Runner Strength 11 workout videos • Follow-along workouts

Runner Strength Workout: Single-Leg Strength + Core Stability (24 Min) DB

Single-leg strength and trunk control to build durability, improve stability under fatigue, and reduce common running injury risk.

Runner Strength Workout: Step-Ups + Copenhagen Adduction + Core (23 Min) Bench + Band

Step-ups, Copenhagen adduction exercise, plank variations, and isometric clamshells to build lower-body strength, hip stability, and core control.

Runner Strength Workout: Split Squats + Core Stability (22 Min) DB + Ball

Split squat-focused strength paired with core stability work to improve hip control, stride mechanics, and lower-body resilience.

Runner Strength Workout: Lunges + Planks + Fire Hydrants (21 Min) Band + Optional DB

Front lunges, single-leg calf raises, planks, and fire hydrants to improve stability, balance, core strength, and running mechanics.

Runner Strength Workout: Hips + Hamstrings + Core (20 Min) DB + Swiss Ball

Hip stability, hamstring strength, and trunk control to improve pelvic stability, propulsion, and running efficiency.

Runner Strength Workout: Kickstand RDL + Core Stability (19 Min) DB + Mat

Kickstand RDLs, isometric calf raises, planks, and glute bridges to improve single-leg strength, trunk control, and lower-body power.

Runner Strength Workout: Banded Squats + Core + Clamshells (18 Min) Band + Mat

Banded squats, isometric calf raises, planks, bird dogs, and clamshells to build lower-body strength, core stability, and hip activation.

Runner Strength Workout: Explosive Strength + Stability (17 Min) KB/DB + Bench

Bulgarian split squat jumps, weighted single-leg calf raises, side bridge hip abduction, and kettlebell swings to build explosiveness and stability.

Runner Strength Workout: Deadlifts + Hamstring Curls + Core (17 Min) Barbell + Ball

Deadlifts, Swiss ball hamstring curls, core work, and reverse lunges to develop lower-body power, trunk stability, and functional strength.

Runner Strength Workout: Bulgarian Split Squats + Core Stability (16 Min) Bench + Mat

Bulgarian split squats, calf raises, dead bugs, and single-leg glute bridges to improve lower-body strength, core stability, and muscle endurance.

Runner Strength Workout: Squat to Chair + Core + Glute Circuit Optional Weight

Squat to chair paired with core, glute, adductor, and calf work to improve lower body control, pelvic stability, and running durability.

Strength Exercises for Runners, Durability & Running Performance

This strength for runners library includes free runner-specific strength videos focused on hip strength, calf capacity, core stability, single-leg control, posterior-chain strength, and lower-body durability. These exercises are designed for runners who want to improve performance, reduce injury risk, and build a stronger body for training.

Browse runner-focused strength exercises that target the glutes, hamstrings, calves, quads, feet, hips, and trunk. These drills can support running mechanics, hill running, speed work, marathon training, return-to-running progressions, and general strength development for distance runners and track athletes.

The strength for runners videos on this page are created by the doctors at Elite Performance Institute in Naperville, IL, and are used to support running performance, injury prevention, gait mechanics, return-to-running programs, and performance-based rehab for runners throughout the Chicagoland area.