9 Strength Exercises for Runners
Increase your power and stability with the best strength exercises for runners. These dumbbell exercises target the muscles used in running, such as the hamstrings, hips, glutes and core. Improve total body strength and increase your running stride with compound movements, isolation exercises and plyometrics.
I’ve always loved to run, and I used to frequently train for and run marathons. However, distance running takes time, and I’m currently in a season where short and effective workout routines work best for me.
If you’re a runner — particularly a runner who is training for a specific race — chances are, you like to spend the time you have for a workout doing what you love: running. But if you’re a runner and all you do is run, you’re probably overusing muscles that you don’t strengthen as well as you should.
That’s why cross-training is so important for any fitness routine. While I’m not currently training for any races, I include 1-2 runs or sprinting sessions into my weekly strength training routine.
Cross-training (in my case, combining running and strength training) has improved my overall fitness and reduced burnout. It’s also made me a better runner! By combining running with strength work, I’ve improved my running form and increased my speed. Adding strategic workouts for runners into my routine has been a game-changer in my performance and recovery.
By strengthening the lower body muscle groups that power your running stride (glutes, hips, hamstrings, quads and calves), strength training can actually help you run faster. Research shows that incorporating weights into your training routine can increase your VO2 max. This increased endurance can ultimately improve your speed. Lifting weights also strengthens the muscles and connective tissues that running can strain, which is great for injury prevention and reducing muscle imbalances.
When I develop a routine with the best strength exercises for runners, I include:
- Squats (single-leg squats or back squats)
- Hip-hinge movements (Romanian deadlifts)
- Stepping movement patterns (step-ups)
- Lunges (split squats)
- Loaded calf raises
- Upper-body pull movements (back rows)
- Upper-body push movements (bench presses)
- Core exercises (dead bugs or planks)
There are also many effective bodyweight strength exercises for runners. These include bodyweight squats, reverse lunges, single-leg glute bridges, side planks, push-ups, burpees, mountain climbers and calf raises. Bodyweight exercises are great for improving overall strength and stability.
While you’d generally think that leg workouts for runners are most beneficial, it’s really important that runners train upper-body and core as well. Running is a single-leg sport, meaning that when you run, your body essentially pitches back and forth from left to right. A strong core and back make a difference in your overall running efficiency and posture.
Whether you’re training for your first 5K or you have a couple of marathons under your belt, any runner will benefit from adding strength workouts to their training routine.
Workout Details
This full-body workout is designed to build strength in the power-generating muscles that support you during your runs. In this home workout, you’ll work through 9 compound exercises. Modifications are offered throughout, making this suitable for any fitness level.
For the best results, I generally recommend that runners include 2-3 strength training sessions per week, with rest days in between to allow your muscles to recover and rebuild. That said, you can better balance your running and strength training by following a hybrid strength training plan.
By completing full-body compound exercises, you can get a really effective workout in about 30 minutes, including warm-up and cool-down. Aim for 10-12 reps of each exercise in your working sets.
Workout Equipment
Medium to Heavy Set of Dumbbells. I recommend between 5-25 lbs, depending on your fitness level. I’m using 15-25 lb dumbbells in today’s workout.
Workout Instructions
Follow along with the guided Full Body Strength Workout on YouTube, led by me — your certified personal trainer, Lindsey Bomgren.
Your Workout Looks Like This:
- 9 Strength Training Exercises for Runners
- Timed Intervals (40 seconds of work, 20 seconds rest; complete as many reps as you can in the timed interval)
- Repeat All 9 Exercises x2 Sets
- Finish with a Core Burnout for Runners
Workout Outline
1. Front Squat
Targets: Legs, glutes, quadriceps, hamstrings, hips and core.
How to Do a Front Squat
- Stand with your feet shoulder-width apart and your knees slightly bent. Hold a pair of dumbbells front racked at shoulder height.
- Drop down into a squat position by lowering your hips down until they are parallel with your knees. Drive your knees out toward your outer toes.
- Drive through your heels to stand tall, returning to a standing position.
Modification: Hold two dumbbells at your sides or hold a single dumbbell at your chest (vertically, so the dumbbell is touching your collarbone and sternum).
2. Single-Leg Deadlift
Targets: The posterior chain (backside of body) — glutes, hamstrings, lower back and core muscles.
How to Do a Single-Leg Deadlift
- Stand with your feet hip-width apart, knees slightly bent. Hold a dumbbell in each hand in front of you at your thighs, palms facing in towards your body.
- Transfer your weight into your right foot and float your left foot off the ground. You’re now balancing on your right leg.
- With your right knee bent, hinge at your hips, extending your left leg long behind you. Push your glutes back towards the wall behind you, lowering the dumbbells along the front of your thighs.
- Lower the dumbbells until you feel a stretch in your right hamstring (the back of your standing leg) at the bottom of this movement. Range of motion looks different for everyone.
- Drive through your front right heel, squeezing your glutes and hamstrings to push your hips forward as you stand tall, returning to the starting position. Bring your floating back left leg down to meet your right leg again.
Modification: Omit the balance challenge and perform a staggered deadlift.
3. Deadlift and Alternating Back Row
Targets: Legs, hamstrings, glutes, hips, lower back, mid-back, abs and core.
How to Do a Deadlift and Alternating Back Row
- Stand with your feet hip-width apart, knees slightly bent. Hold dumbbells in both hands, palms facing in (narrow grip).
- Transfer your weight into your right foot and hinge at the hips as you float your left foot off the ground, balancing on your right leg. There should be a straight line from your head to your tailbone.
- Perform a single arm back row on the right arm by pulling your right elbow to your right hip. Hold for a moment, then lower the dumbbell back down to the starting position with control.
- Alternate the back row, this time performing a single arm dumbbell row on the left arm. Pull the dumbbell in your left hand towards your left hip. Hold for a moment, then lower the dumbbell back down to the starting position with control.
Modification: Omit the balance challenge and perform alternating back rows from a staggered deadlift position.
4. Walking Lunge and Knee Drive
Targets: Legs, quads, glutes, hamstrings, hip flexors, inner thighs and core.
How to Do a Walking Lunge and Knee Drive
- Start by standing at the back of your space, feet hip-distance apart. Hold a dumbbell in each hand, palms facing in towards each other (hammer curl grip).
- Step your right leg forward into a front lunge, dropping your back left knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh is parallel to the floor.
- Drive through the front right heel to stand tall. As you stand tall, drive the left knee up into a knee drive, bringing the left knee in line with the hip.
- Hold for a moment, then lower your left foot to the ground, stepping your left leg into a front lunge. Drop your back right knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
Modification: Stay in place, performing split lunges instead of walking lunges.
5. Heel Drop Calf Raise
Targets: Calf muscles (gastrocnemius and soleus) and achilles tendon.
How to Do a Heel Drop Calf Raise
- Stand on a raised flat surface (like a barbell plate), feet shoulder-width apart. For balance support, place one hand on a wall or countertop. Hold one dumbbell in your left hand.
- Transfer your weight into your right leg, then float your left leg off the plate, balancing on your right foot.
- Slowly raise yourself up onto the ball of your foot, lifting your right heel until you feel a stretch along your calf muscle.
- Hold for a second, then slowly lower your heel back to the ground. Adding a slight elevation allows for greater range of motion during the heel lower.
Modification: Omit the elevation and perform standing calf raises from the ground.
6. Kneeling Clean and Single-Arm Shoulder Press
Targets: The rear deltoids and front deltoids (shoulders) and core.
How to Do a Kneeling Clean and Single-Arm Shoulder Press
- Start in a kneeling position — both knees are on the ground and your shoulders are stacked over your hips. Hold one dumbbell in your right hand outside your right hip.
- Hinge at the hips to shift your hips back, tilting your torso forward and towards the ground.
- Explosively drive your hips forward, swinging the dumbbell to your right shoulder and stepping your left foot in front of you as you bring your torso upright. Left knee is bent at 90 degrees.
- From here, perform a single arm dumbbell shoulder press. Press the dumbbell straight overhead, locking out the elbow, right bicep near right ear.
- Slowly lower the dumbbell back down toward the right shoulder, then lower it to your right hip, returning to the starting position.
Modification: Perform this movement from a standing position.
7. Single-Leg Glute Bridge
Targets: Glutes, hamstrings, hips and pelvic floor.
How to Do a Single-Leg Glute Bridge
- Lie on your back, planting your right foot on the ground. Your left foot is extended straight overhead (ankle stacked over knee). Place a dumbbell horizontally across your hips.
- Press through your right heel to lift your glutes off the mat, squeezing your glutes as you lift. Think about keeping your core engaged and knees in line with your hips.
- Exhale, slowly lowering your hips to hover an inch above the mat.
Modification: Option to omit the dumbbell across your hips, making this a bodyweight exercise. Perform a staggered-stance glute bridge by planting your left heel and stepping your right foot out slightly further away from your body. Keep most of your weight in your left heel, right toes popped off the ground.
8. Single-Leg Glute Bridge Hold and Single-Arm Chest Press
Targets: Gluteus maximus (large glute muscles), gluteus medius (side butt muscles or outer glute muscles), gluteus minimus (hip extension), hamstrings, pectoralis major muscles (chest), abdominals and lower back.
How to Do a Single-Leg Glute Bridge Hold and Single-Arm Chest Press
- Lie flat on your back, holding a dumbbell in your left hand at your chest. Your elbow should be bent at a 90-degree angle. Bend your left knee at a 90-degree angle, left foot planted on the mat. Extend your right leg long, ankle stacked over knee.
- Press through the heel of your left foot to lift your hips up. This is a single-leg glute bridge. Hold this position, squeezing your glutes and engaging your core to protect your lower back.
- Perform a single-arm dumbbell chest press, pushing the dumbbell in your left hand overhead. Your left wrist stays stacked over your left shoulder. With control, lower the dumbbell back towards your chest.
Modification: Perform a staggered-stance glute bridge hold by planting your left heel and stepping your right foot out slightly further away from your body. Keep most of your weight in your left heel, right toes popped off the ground.
9. Side Plank With Abduction
Targets: Internal and external oblique muscles (the muscles that run along the side of your core) and transverse abdominus.
How to Do a Side Plank With Abduction
- Place your right forearm on the mat. Your right shoulder should be stacked over your right elbow.
- Engage your obliques as you balance on the outside edge of your right foot, stacking your left foot on top of your right foot. Place your left hand behind your head or extend your left hand overhead. This is a side plank.
- Add an abduction by pulling your left leg straight up, aiming to tap the left toes with the left hand. Your hand and foot should nearly meet as you squeeze your obliques (side abs).
- Lower the left leg back down with control to return to the starting position.
Modification: Perform a kneeling side plank by placing the right knee on the ground. Forearm planks are great if you experience wrist pain during planks.
FAQs
Should runners lift heavy or light weights?
I generally recommend that runners lift heavy weights. Heavy lifting can improve form and increase your power output. Building strength through heavy weightlifting will ultimately improve a runner’s overall running performance and speed. A solid foundation of strength can also reduce your risk of injury. That said, performing higher repetitions with lighter weights can be beneficial for building endurance and strengthening the muscles around the joints.
Should strength workouts be on run or rest days?
Strength workouts can be incorporated on both run days and rest days, depending on your training goals. Strength training on run days can potentially allow for more strength workouts throughout the week, but may be challenging if you want to include high-intensity runs. Strength training on rest days allows you to dedicate more focus to your strength training sessions. I recommend following a strength training workout plan for runners. When I create hybrid training plans, I add high-intensity runs to brief arm workouts or ab workouts, so you can focus your effort on your run.
How do elite runners strength train?
Strength training is necessary for runners to improve overall running performance, increase speed and prevent injuries. Exercises that target the muscles used in running, such as the legs, glutes and core are best.
Elite runners incorporate compound movements, isolation exercises and plyometrics into their training routine. Mobility training is just as important as strength training. Advanced runners should prioritize recovery and include knee strengthening exercises and knee-friendly exercise modifications as needed to keep joints strong and healthy.
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