No doubt running builds endurance, stamina, and cardiovascular health, but most runners often overlook the importance of strength training. Without it, you may face plateaus or struggle with slower times, recurring injuries, or even early fatigue. Fortunately, by adding a few simple strengthening workouts to your routine, you can improve running economy, increase muscle balance, and reduce injury risk. In this guide, we'll cover why strength matters for runners, the best strength training exercises for runners, and how often you should train. So let's get started.
Content Table:
- Part 1: Benefits of Strength Training for Runners
- Part 2: Best Strength Training Exercises for Runners
- Part 3: How Often Should I Do Them?
- Part 4: Monitor Your Strength Training with a Sports Watch
Part 1: Benefits of Strength Training for Runners
Many runners overlook strength training, as this may not seem natural to them. However, it's a hidden weapon that supports every stride. When you strengthen your muscles, you're not just building bulk; in fact, you're improving the foundation that helps keep you running smoothly.
Here are some key benefits of strength training exercises for runners:
- Improved Speed: When you have stronger quads, hamstrings, and glutes, they all work together to push you forward with more power. That extra strength results in longer strides and quicker acceleration.
- Reduced Risk of Injury: Many common running injuries, such as shin splints, IT band syndrome, and knee pain, come from weak supporting muscles. Strength training helps you build stability, easing stress on joints and ligaments.
- Better Running Efficiency: When you strengthen your core and lower body, it improves posture and form. This means less wasted energy with each step, so you can run farther without tiring quickly.
- Enhanced Endurance: A stronger body delays muscle fatigue and allows you to maintain pace during long runs, especially in races.
- Balanced Muscles: In running, mostly the same muscle works repeatedly. Strength training evens out imbalances by targeting areas that are underutilized while running.
- Stronger Bones: Resistance training also improves bone density, which reduces the risk of stress fractures that many runners face.
In simple words, strength training acts as a safety net and performance booster. It supports your running in ways miles alone cannot.
Part 2: Best Strength Training Exercises for Runners
Now comes the real question: what type of strength training must a runner do? Well, here are some of the best strengthening workouts for runners that will target the core muscles you need for running: quads, hamstrings, and glutes. Doing these exercises regularly will keep you powerful, balanced, and injury-resistant.
1. Squats
How to do it: To perform the exercise, stand with your feet shoulder-width apart. Lower your hips as if sitting into a chair, keeping your chest upright. Push through your heels to return to standing.
- Muscles targeted: Quads, glutes, hamstrings.
- Why it works for runners: Builds overall leg power for stronger strides.
- Repetitions: 2–3 sets of 12–15
- Extra Tip: Add weights once bodyweight squats feel easy.
2. Lunges
How to do it: Step one leg forward and bend both knees until they form 90-degree angles. Push back up and repeat on the other leg.
- Muscles targeted: Quads, glutes, hamstrings.
- Why it works for runners: Improves balance and strengthens each leg individually, mimicking running mechanics.
- Repetitions: 2–3 sets of 10–12 per leg.
- Extra Tip: Try walking lunges for added challenge.
3. Deadlifts
How to do it: Stand tall with feet hip-width apart, holding dumbbells. Bend at the hips while keeping your back straight, lowering the weights toward the ground. Return to standing.
- Muscles targeted: Hamstrings, glutes, lower back.
- Why it works for runners: Strengthens the posterior chain, essential for speed and injury prevention.
- Repetitions: 2–3 sets of 8–10.
- Extra Tip: Start light to perfect your form before increasing weight.
4. Step-Ups
How to do it: Stand in front of a sturdy bench or step. Step up with one leg, then bring the other up to meet it. Step back down and repeat.
- Muscles targeted: Quads, glutes.
- Why it works for runners: Improves knee strength and mimics the motion of climbing hills.
- Repetitions: 2–3 sets of 10–12 per leg.
- Extra Tip: Drive your knee up at the top for added intensity.
5. Glute Bridges
How to do it: Lie on your back with knees bent and feet flat. Lift your hips until your body forms a straight line from shoulders to knees. Lower and repeat.
- Muscles targeted: Glutes, hamstrings, core.
- Why it works for runners: Strengthens glutes to stabilize hips and prevent knee pain.
- Repetitions: 2–3 sets of 15.
- Extra Tip: Hold for a few seconds at the top to maximize activation.
6. Calf Raises
How to do it: Stand on a step with your heels hanging off the edge. Raise your heels as high as possible, then lower them below step level.
- Muscles targeted: Calves.
- Why it works for runners: Builds ankle stability and power for push-off during strides.
- Repetitions: 2–3 sets of 15–20.
- Extra Tip: Try single-leg calf raises for added challenge.
7. Planks
How to do it: Place forearms on the ground, body straight from head to heels. Hold the position.
- Muscles targeted: Core, shoulders.
- Why it works for runners: Core strength supports posture and efficient running form.
- Repetitions: Hold 30–60 seconds, 2–3 times.
- Extra Tip: Add side planks to strengthen obliques.
8. Side-Lying Leg Lifts
How to do it: Lie on one side, bottom leg bent, top leg straight. Lift the top leg upward, then lower slowly.
- Muscles targeted: Hip abductors, glutes.
- Why it works for runners: Keeps hips stable, reducing IT band issues.
- Repetitions: 2–3 sets of 12–15 per leg.
- Extra Tip: Add a resistance band around your thighs for more intensity.
Part 3: How Often Should I Do Them?
Doing strength exercises is essential, but equally important is knowing how often to do them. Generally, the frequency of strength training depends on your running schedule, goals, and experience level. Here's a breakdown.
- Beginners: Start with two sessions per week on non-consecutive days. Focus on fundamental movements like squats, planks, and deadlifts. This allows your body to adapt gradually while avoiding fatigue from overtraining.
- Experienced Runners: If you are an experienced runner, aim for 2-3 sessions per week alternating between lower-body power (squats, deadlifts, step-ups), core stability (planks, side planks, hip bridges), and mobility drills. This will support performance gains without interfering with running mileage.
- Training for a Marathon (Race Season): If you are preparing for a marathon, focus on maintaining strength with 1–2 lighter sessions per week. Here, make sure not to overload muscles close to race day.
- Off-Season: This is the best time to build strength. Try three sessions per week with progressive resistance to gain power before heavy running starts again. It is recommended to do heavy lifts and explosive plyometrics (box jumps, kettlebell swings).
Remember, the most important thing is consistency. Even short 20–30 minute sessions make a big difference, but make sure to do it regularly.
Part 4: Monitor Your Strength Training with a Sports Watch
During strength training, tracking your workouts is equally important, as it helps you train smarter, not harder. A good sports watch ensures that every session is both practical and safe by monitoring effort, heart rate, and recovery.
Why Use a Sports Watch for Strength Training?
- Track Heart Rate Zones: Prevents overtraining and ensures you're working at the right intensity.
- Measure Recovery Time: Helps balance running and strength days without risking fatigue.
- Log Workouts Easily: Keeps a record of sets, reps, and overall progress.
- Analyze Performance Trends: Shows how strength training is improving your running economy.
This is where the Suunto Race 2 comes in. Known for their precision and durability, Suunto sports watches are designed for endurance athletes, including runners who incorporate strength work. It offers advanced training metrics, GPS accuracy, and recovery tools designed specifically for athletes. With its detailed insights, you'll know exactly when to push harder and when to rest, ensuring your strength sessions complement your running routine perfectly.
Features like GPS tracking, heart rate monitoring, and training load analysis make it easier to:
- Plan weekly strength sessions around runs.
- Track progress on mobility, core, and weightlifting routines.
- Ensure long-term consistency with precise data and recovery insights.
By using a sports watch like Suunto, you can optimize both running and strength sessions and stay on track toward performance while preventing injury.
Conclusion
Running might be your passion, but strength training is your secret weapon. By adding these strength training exercises for runners into your weekly routine, you'll build speed, prevent injuries, and improve endurance. Whether it's squats, lunges, or planks, each move plays a role in making you a stronger, more efficient runner. Combine these workouts with smart tracking using a sports watch like the Suunto Race All Black, and you'll not only feel the difference, you'll see it in every stride.
