Strength Training for Runners: A Must-Do
Running isn’t just about your legs. A strong, balanced body improves your efficiency, reduces injury risk, and boosts your overall performance. Here are five strength exercises every runner should include in their routine:
Squats: Strengthen your quads, hamstrings, glutes, and core for powerful strides. Aim for 3 sets of 10-15 reps.
Deadlifts: Build posterior chain strength to improve your running posture and endurance. Start light and aim for 3 sets of 8-12 reps.
Plank Variations: Enhance core stability, which is essential for maintaining proper form. Hold each plank (forearm, side, or dynamic) for 30-60 seconds.
Lunges: Target single-leg strength and stability. Alternate legs for 3 sets of 10-12 reps per side.
Calf Raises: Strengthen your calves to support your Achilles tendon and improve push-off power. Do 3 sets of 15-20 reps.
Quick Tip: Perform these exercises 2-3 times per week on non-running days or after shorter runs.
Strength training isn’t just cross-training - it’s an essential part of becoming a faster, stronger runner. Consistency is key, so start small and build up over time.
CTA: Want a tailored strength plan for your goals? Why not check out 1:1 coaching?