Strength Training for Runners
Want to Be a Better Runner? Don’t Just Run.
By Danny O’Connor, Vice President of Healthy Living
When runners tell me they want to get faster, go farther or feel better on race day, one of the first things we talk about is what they’re doing when they aren’t running. The instinct when training for a race is usually pretty predictable: run more. More miles. More speed work. More time on your feet.
But running is only part of what makes someone a strong runner.
Every stride asks your body to absorb force, stabilize itself and generate enough power to propel you forward, over and over again. Your cardiovascular system may be ready for the miles before your muscles are ready for what those miles demand.
That’s why I encourage runners to make strength training part of their training plan.
Strength training belongs in a runner’s training plan
You don’t need to train like a powerlifter or spend hours in the weight room. For runners, strength training should support what happens on the road, trail or treadmill.
Think about the mechanics of running. You’re essentially moving from one leg to the other thousands of times. That means single-leg strength, hip stability, calf strength and core control all matter.
A well-designed strength routine can help runners build the strength and stability needed to handle training demands while supporting running economy and performance. Two strength sessions a week, ideally on non-consecutive days or paired with easier running days, can be a good place to start.
Here are the moves I recommend runners incorporate into their strength training.
| 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.