6 STRENGTH EXERCISES EVERY RUNNER SHOULD DO

Running is a great way to get fit, but it is not enough on its own to keep you injury-free. Running strengthens your heart and lungs while leaving many of the muscles you lean on every stride under-trained. A little strength work twice a week builds the glutes, hamstrings, calves and core that support your knees, hips and ankles — and it can make every run feel lighter.

Why do runners need strength training?

Strength training for runners is simple: it makes the muscles that support your joints strong enough to handle your miles. Running is repetitive and mostly moves you forward, so it barely challenges the muscles that work sideways and behind you — your glutes, hamstrings, calves and deep core. When those muscles are weak, your knees, shins and lower back end up taking the extra load. That’s how so many runners pick up niggles that a little strength work could have prevented.

Two short sessions a week are enough to change that. The moves below need nothing more than your body weight and a little floor space, with light dumbbells as an option later. You don’t need to lift heavy or spend an hour in a gym — you need consistency.

The 6 exercises every runner should do

These six moves target the muscles runners rely on most. Do them in order, take your time with your form, and stop if anything feels sharp. A little muscle tiredness is fine — joint pain isn’t.

1. Glute bridge

The glute bridge wakes up your glutes, the biggest and strongest muscles in your body and the ones most runners underuse. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Drive through your heels, lift your hips until your body forms a straight line from shoulders to knees, squeeze your glutes at the top, then lower slowly.

Strong glutes keep your hips level on every stride, which takes pressure off your knees and lower back. Do 2–3 sets of 12–15 reps.

2. Lunges

Lunges build the single-leg strength running asks of you — every stride is a one-legged landing, so training one leg at a time is the most running-specific thing you can do. Step forward with one foot, lower until both knees are bent to about 90 degrees, then push back to standing. A reverse lunge, stepping backward instead, is gentler on the knees and a great place to start.

They work your quads, glutes and hamstrings, and they improve the balance that keeps you stable on uneven ground. Do 2–3 sets of 8–10 per leg.

3. Calf raises

Your calves absorb the very first impact of each footstrike and power the push-off that moves you forward, so they deserve more attention than most runners give them. Stand tall, rise onto the balls of your feet, pause for a moment, then lower slowly. For a deeper stretch, do them on the edge of a step.

Strong calves support your ankles and Achilles tendon and make your stride feel springier. Do 2–3 sets of 15–20 reps.

4. Plank

A plank is the simplest way to build the core strength that holds your pelvis steady while you run. Get into a straight line from head to heels on your forearms, brace your stomach, and breathe. The important part is keeping your hips from sagging or rising — hold the position, don’t rush it.

A steady core stops your lower back from twisting with every step and helps you turn your legs’ power into forward motion. Start with 20–30 seconds and build toward 60; aim for 3 sets.

5. Step-ups

Step-ups are the closest thing to climbing hills without leaving the house. Facing a sturdy step or low bench, place one foot on top, drive through that heel to stand up tall, then lower yourself down slowly and switch legs. Keep the movement controlled on the way down — that’s where the strength is built.

They strengthen your quads and glutes in the single-leg pattern runners need, and they prepare your legs for the uphill miles. Do 2–3 sets of 8–10 per leg.

6. Single-leg deadlift

The single-leg deadlift trains your hamstrings and your balance at the same time, and it’s the one move on this list that most runners skip. Stand on one leg, hinge forward at the hips, and let the other leg reach straight behind you. Keep your back flat and lower until you feel a gentle stretch in the hamstring, then squeeze your glute to return to standing.

Strong, flexible hamstrings protect your knees, and the balance work keeps your ankles sturdy on uneven paths. Holding a light dumbbell in each hand makes it harder once the bodyweight version feels easy. Do 2–3 sets of 8–10 per leg.

How often should runners strength train?

Twice a week is enough for most runners. Twenty to thirty minutes, two times a week, builds and maintains the strength that protects you — more than that is optional, not necessary. The best days are easy-run days or the day after a hard workout, so strength work never crowds out the sessions that matter most.

Consistency matters far more than intensity. Start with bodyweight only, and add light dumbbells only when the prescribed reps start to feel easy. If some weeks you can only fit one session in, one is still better than none.

A simple twice-a-week routine

Here’s the whole plan. Twice a week — say Tuesday and Saturday — warm up with five minutes of easy walking or jogging, then move through the six exercises in order, resting about a minute between moves:

1. Glute bridges — 2–3 sets of 12–15
2. Lunges — 2–3 sets of 8–10 per leg
3. Calf raises — 2–3 sets of 15–20
4. Plank — 3 sets of 20–30 seconds
5. Step-ups — 2–3 sets of 8–10 per leg
6. Single-leg deadlifts — 2–3 sets of 8–10 per leg

That’s a complete 25-minute session. Keep the same exercises for a few weeks before changing anything — steady repetition is what builds the habit and the strength.

Running will always be the heart of your training. A little strength work just makes sure you can keep doing it for years to come. If you’re new to running, C25K® is the eight-week walk-and-run plan that builds you up to your first 5K — pair it with these two short sessions a week and you’ll be building on a sturdier base from day one.

Want more running fundamentals? Read 4 Habits of Successful Runners or learn to avoid the 5 common mistakes of first-time runners.