Strength Training for Runners
3 September 2026
Love to run? Here’s one of our favorite strength workouts to help improve your next race.
Do this routine 2 times a week on non-consecutive days or after easy runs. Perform each exercise for 3 sets of 8–12 repetitions per side (where applicable).
| Exercise | Primary Target | Instructions |
|---|---|---|
| Reverse Lunges or Goblet Bulgarian Split Squats | Quads & Glutes: Fixes single-leg imbalances to power your stride. | Reverse Lunges (beginner/intermediate): Step one foot back and lower your rear knee toward the floor, driving through your front heel to stand. Split Squats (advanced): Rest one foot behind you on a bench, hold a weight at your chest, and lower your hips until your back knee almost touches the floor. Keep the front heel planted and drive up. |
| Romanian Deadlifts | Hamstrings & Glutes: Builds push-off power and protects knees. | Stand feet hip-width apart holding a barbell or dumbbells. Hinge at your hips, sending your butt back while keeping a flat spine until you feel a stretch in your hamstrings. Squeeze glutes to return. |
| Single-Leg Calf Raises | Calves & Achilles: Prevents shin splints and lower-leg fatigue. | Stand on one foot near a wall for balance. Rise up onto your toes as high as possible, hold for 1 second, then slowly lower your heel below the step level if on an elevated edge. |
| Side-Lying Clamshells | Gluteus Medius: Keeps hips level to stop IT Band Syndrome. | Lie on your side with knees bent at 90 degrees and feet together. Keeping your heels glued together, open your top knee like a clamshell without rolling your hips backward. |
| Core Stability Press | Anti-Rotational Core: Prevents torso sway to conserve energy. | Stand perpendicular to a cable or band anchored at chest height. Hold the handle at your chest, brace your core, and press straight out without letting the band twist your torso. |
Like this workout? Take it to the next level with personal training at the Y. Our certified trainers will create a personalized training plan based on your goals and abilities, and guide you through your workouts to ensure correct form.