Top 3 strength exercises for runners

Want to run stronger, faster, and with fewer injuries? It’s time to hit the weight room. Strength training improves running economy, enhances joint stability, and helps prevent overuse injuries. Here are three must-do exercises that deliver big results for runners:

1. Single-Leg Deadlifts

Why it matters: Running is essentially a series of single-leg movements. This exercise targets the hamstrings, glutes, and core while challenging your balance.
Tip: Keep your hips level and move slowly through the range of motion.

2. Bulgarian Split Squats

Why it matters: This unilateral leg exercise builds power and stability in the quads, glutes, and hips. It also mimics the running stride more than traditional squats.
Tip: Focus on hinging your hip back as you bend your knee

3. Lateral Band Walks

Why it matters: Strong hip abductors keep your knees and pelvis aligned during your stride. This move activates the glute medius, a muscle often weak in runners.
Tip: Use TWO bands (one around tighs and one around ankles). Keep tension in the band throughout and take slow, controlled steps.

Strong runners are resilient runners. Add these to your weekly routine and you’ll feel the difference in every mile.

Need help building a custom strength plan around your running goals? Book a gait analysis with me!