17 Go To Runner Strength Exercises

Are you tired of hitting plateaus in your running performance? 🏃‍♂️💨 Imagine effortlessly conquering hills, sprinting past competitors, and crossing finish lines with renewed vigor. The secret to unlocking your full potential as a runner lies not just in logging miles, but in strengthening your entire body.

Many runners focus solely on cardiovascular endurance, overlooking the crucial role that strength plays in their performance. This oversight can lead to imbalances, injuries, and frustrating setbacks. But fear not! We’ve compiled a list of 17 go-to runner strength exercises that will transform your running game. From essential lower body moves to core-strengthening techniques and upper body workouts, these exercises are designed to create a stronger, more resilient you.

Ready to take your running to the next level? 🚀 Let’s dive into the seven categories of exercises that will revolutionize your training routine. Whether you’re a beginner or a seasoned marathoner, these strength-building moves will help you run faster, longer, and with less risk of injury. Get ready to discover the power of a well-rounded strength training program tailored specifically for runners!

Essential Lower Body Exercises

A. Squats for powerful strides

Squats are a fundamental exercise for runners, targeting multiple muscle groups in the lower body. They help develop explosive power, essential for faster and more efficient strides. Here’s why squats are crucial for runners:

• Strengthen quadriceps, hamstrings, and glutes
• Improve running form and posture
• Increase overall lower body strength and stability

How to perform:

1. Stand with feet shoulder-width apart
2. Lower your body as if sitting back into a chair
3. Keep your chest up and core engaged
4. Push through your heels to return to the starting position

B. Deadlifts for overall leg strength

Deadlifts are an excellent compound exercise that targets multiple muscle groups, making them invaluable for runners. They primarily focus on the posterior chain, which is crucial for maintaining proper running form and preventing injuries.

Benefits of deadlifts for runners:

• Strengthen hamstrings, glutes, and lower back
• Improve hip mobility and stability
• Enhance overall running performance and endurance

C. Calf raises for hill climbs

Calf raises are essential for runners, especially those tackling hilly terrain. Strong calves provide the necessary power for pushing off the ground and propelling yourself forward during uphill runs.

Key benefits:

• Strengthen gastrocnemius and soleus muscles
• Improve ankle stability and flexibility
• Enhance running economy on hills and flat surfaces

D. Lunges to improve balance

Lunges are an excellent exercise for runners, as they mimic the single-leg stance phase of running. They help improve balance, stability, and overall leg strength, which are crucial for maintaining proper form throughout long runs.

Types of lunges for runners:

1. Forward lunges
2. Reverse lunges
3. Walking lunges
4. Side lunges

Incorporating these essential lower body exercises into your training routine will significantly improve your running performance, reduce the risk of injuries, and help you achieve your running goals. As we move forward, we’ll explore core strengthening moves that complement these lower body exercises and further enhance your running abilities.

Core Strengthening Moves

A strong core is essential for runners, providing stability, improved posture, and enhanced performance. Let’s explore three key exercises that will strengthen your core and elevate your running game.

Bird Dogs for Back Strength

Bird dogs are an excellent exercise for improving back strength and core stability. This move engages multiple muscle groups simultaneously, making it highly effective for runners.

• Start on all fours, hands under shoulders and knees under hips
• Extend your right arm forward and left leg back simultaneously
• Hold for 2-3 seconds, focusing on maintaining balance
• Return to the starting position and repeat with the opposite arm and leg
• Aim for 3 sets of 10-12 repetitions on each side

Russian Twists for Rotational Power

Russian twists target your obliques and improve rotational strength, which is crucial for maintaining proper form during longer runs.

• Sit on the floor with knees bent and feet lifted slightly off the ground
• Lean back slightly, keeping your back straight
• Clasp your hands together or hold a weight in front of your chest
• Rotate your torso to the right, then to the left, in a controlled manner
• Perform 3 sets of 20-30 twists (10-15 per side)

Planks for Stability

Planks are a cornerstone of core strength training, offering numerous benefits for runners, including improved posture and reduced risk of injury.

Incorporate these plank variations into your routine, gradually increasing duration as you build strength.

By consistently performing these core strengthening moves, you’ll develop a solid foundation that will support your running endeavors. Next, we’ll explore plyometric exercises that can further enhance your running performance and power.

Upper Body Workouts for Runners

While running primarily engages the lower body, a strong upper body is crucial for maintaining proper form, improving efficiency, and enhancing overall performance. Let’s explore three essential upper body exercises for runners:

A. Shoulder Presses for Upper Body Endurance

Shoulder presses are excellent for building endurance in the shoulders and arms, which is vital for maintaining proper arm swing during long runs.

• Technique: Stand with feet shoulder-width apart, hold dumbbells at shoulder height, and press them overhead until arms are fully extended.
• Benefits: Improves arm drive, increases upper body strength, and enhances overall running posture.
• Variations: Seated dumbbell press, barbell press, or resistance band press.

B. Rows for Posture Improvement

Rows target the back muscles, helping to counteract the forward-leaning posture that often develops in runners.

• Technique: Bend at the hips, keeping your back straight, and pull the weight towards your chest, squeezing your shoulder blades together.
• Benefits: Strengthens the upper back, improves posture, and helps prevent shoulder and neck pain.
• Variations: Dumbbell rows, barbell rows, or inverted rows using a suspension trainer.

C. Push-ups for Arm Drive

Push-ups are a classic exercise that strengthens multiple upper body muscles simultaneously, contributing to a more powerful arm drive.

• Technique: Start in a plank position, lower your body until your chest nearly touches the ground, then push back up.
• Benefits: Builds chest, shoulder, and tricep strength, enhancing arm swing efficiency.
• Variations: Incline push-ups, decline push-ups, or diamond push-ups.

Incorporating these upper body exercises into your training routine will contribute to a more balanced and efficient running form. Next, we’ll explore plyometric exercises that can take your running performance to the next level.

Plyometric Exercises

Now that we’ve covered essential strength exercises, let’s dive into plyometric training, which can significantly enhance a runner’s performance. Plyometrics focus on explosive movements that improve power, speed, and overall running efficiency.

A. Burpees for cardiovascular endurance

Burpees are a full-body exercise that combines strength and cardio, making them perfect for runners. Here’s how to perform them:

1. Start in a standing position
2. Drop into a squat and place your hands on the ground
3. Kick your feet back into a plank position
4. Perform a push-up (optional)
5. Jump your feet back to your hands
6. Explosively jump up with arms raised

Aim for 3 sets of 10-15 repetitions, gradually increasing as your endurance improves.

B. Jump squats for leg strength

Jump squats target the same muscle groups used in running while adding an explosive element. Follow these steps:

1. Stand with feet shoulder-width apart
2. Lower into a squat position
3. Explosively jump straight up
4. Land softly and immediately lower into the next squat

Perform 3 sets of 12-15 repetitions, focusing on proper form and soft landings.

C. Box jumps for explosive power

Box jumps are excellent for developing lower body power and improving running economy. Here’s how to do them:

1. Stand in front of a sturdy box or platform
2. Bend your knees and swing your arms back
3. Explosively jump onto the box, landing softly with bent knees
4. Step down carefully and reset for the next rep

Start with a lower box height and gradually increase as you become more comfortable. Aim for 3 sets of 8-10 repetitions.

Incorporating these plyometric exercises into your training routine will help you develop the explosive power and endurance needed for faster, more efficient running. Next, we’ll explore balance and stability training to further enhance your running performance.

Balance and Stability Training

Building balance and stability is crucial for runners to prevent injuries and improve performance. These exercises target the small stabilizing muscles that support your body during runs.

Yoga Poses for Flexibility and Balance

Incorporating yoga into your training routine can significantly enhance your balance and flexibility. Here are three essential poses for runners:

1. Tree Pose (Vrksasana)
2. Warrior III (Virabhadrasana III)
3. Half Moon Pose (Ardha Chandrasana)

Bosu Ball Exercises for Ankle Stability

A Bosu ball is an excellent tool for improving ankle stability and proprioception. Try these exercises:

1. Single-leg balance: Stand on the rounded side of the Bosu ball with one foot, holding for 30 seconds.
2. Squats: Perform squats while standing on the flat side of the Bosu ball.
3. Lateral hops: Jump side to side over the Bosu ball, landing softly on each side.

Single-Leg Deadlifts for Unilateral Strength

Single-leg deadlifts are powerful exercises for developing unilateral strength and balance:

1. Stand on one leg, holding a light weight in the opposite hand.
2. Hinge at the hips, lowering the weight towards the ground while lifting your back leg.
3. Return to the starting position, engaging your glutes and hamstrings.
4. Perform 10-12 repetitions on each leg.

Incorporating these balance and stability exercises into your routine will help you become a more efficient and injury-resistant runner. Next, we’ll explore how resistance band workouts can further enhance your running performance.

Resistance Band Workouts

Now that we’ve explored various strength training exercises, let’s focus on resistance band workouts, which offer a versatile and effective way to enhance your running performance.

A. Hamstring curls for injury prevention

Hamstring curls with resistance bands are crucial for runners to prevent injuries and improve posterior chain strength. Here’s how to perform them:

1. Lie face down on a mat
2. Attach the band to a sturdy object at ankle height
3. Loop the band around your ankles
4. Slowly bend your knees, bringing your heels towards your buttocks
5. Hold for a second, then slowly return to the starting position

Aim for 3 sets of 12-15 repetitions to build endurance and stability in your hamstrings.

B. Leg extensions for quad power

Resistance band leg extensions target your quadriceps, essential for powerful strides and hill running. Follow these steps:

1. Sit on a chair with the band looped under your foot
2. Hold the other end of the band with both hands
3. Slowly extend your leg, straightening your knee
4. Pause briefly at full extension
5. Slowly lower your leg back to the starting position

Perform 3 sets of 10-12 repetitions for each leg to build quad strength and endurance.

C. Lateral walks for hip strength

Lateral walks with resistance bands are excellent for strengthening hip abductors, crucial for maintaining proper running form and preventing knee injuries. Here’s how to do them:

1. Place a resistance band around your ankles
2. Stand with feet hip-width apart, knees slightly bent
3. Step sideways, maintaining tension in the band
4. Take 10-15 steps in one direction, then reverse

Aim for 2-3 sets in each direction to improve hip strength and stability.

Incorporating these resistance band workouts into your training routine will help you build strength, prevent injuries, and improve your overall running performance. Next, we’ll explore functional movement exercises that simulate running-specific motions to further enhance your training.

Functional Movement Exercises

Now that we’ve explored various strength training methods, let’s dive into functional movement exercises that can significantly enhance your running performance.

A. Farmer’s walks for grip strength

Farmer’s walks are an excellent exercise to build grip strength, which is crucial for maintaining proper arm swing and overall stability during long runs. Here’s how to perform them:

1. Stand with a heavy dumbbell or kettlebell in each hand
2. Keep your shoulders back and core engaged
3. Walk for a set distance or time, maintaining good posture
4. Start with 30-second walks and gradually increase duration

B. Medicine ball slams for core power

Medicine ball slams are a dynamic exercise that targets your core and upper body, helping to improve your running posture and power. Follow these steps:

1. Stand with feet shoulder-width apart, holding a medicine ball
2. Raise the ball overhead, extending your body
3. Forcefully slam the ball into the ground, engaging your core
4. Catch the ball on the rebound and repeat

This exercise not only strengthens your core but also improves explosive power, which is beneficial for sprints and hill climbs.

C. Turkish get-ups for full-body coordination

Turkish get-ups are a complex movement that enhances full-body coordination, stability, and strength. Here’s a simplified breakdown:

1. Lie on your back with a kettlebell in one hand, arm extended
2. Roll onto your side and push up to a seated position
3. Bridge your hips and sweep your leg through to a lunge position
4. Stand up, keeping the kettlebell overhead throughout the movement
5. Reverse the sequence to return to the starting position

By incorporating these functional movement exercises into your training routine, you’ll develop a more robust and coordinated running form. Next, we’ll explore how to integrate these exercises into your overall training plan for maximum benefit.

Incorporating strength training into your running routine is crucial for enhancing performance, preventing injuries, and achieving your fitness goals. From lower body exercises that build powerful legs to core strengthening moves that improve stability, each component plays a vital role in creating a well-rounded runner. Upper body workouts, plyometrics, balance training, resistance band exercises, and functional movements all contribute to making you a stronger, more efficient runner.

Remember, consistency is key when it comes to strength training for runners. Start by incorporating these exercises into your weekly routine, gradually increasing intensity and complexity as you build strength and confidence. By dedicating time to these 17 go-to runner strength exercises, you’ll not only see improvements in your running performance but also enjoy a more resilient, injury-resistant body that’s ready to tackle any running challenge that comes your way.