So you’re convinced that you need to be doing strength training as a runner. But where do you even start? You tried looking for workouts on Instagram, but it’s all so confusing. Some say booty bands are the best, others say absolutely not. Some say HIIT workouts or nothing. Some say low intensity lifting. Maybe you should try some combination exercises to save time? That makes sense right?

Point is, there’s a LOT of information out there – and most of it is garbage. Which is why I’m here to block out all the noise and give you the basics with 5 essential strength exercises for runners. 

Squats

This should come as no surprise, but runners need strong legs. I know! Unfortunately many people and even some old-school running coaches believe that running alone will strengthen your legs. And to a certain extent, the answer is yes. But not in the sense that we want to build muscle. Running alone is not going to help you build. And if we don’t build, we don’t get stronger.

Now before you freak out, no, squats are not going to make you bulky. I promise.

Now I like putting barbell back squats into my athletes programming so we can really load up and lift heavy, but any squat variation will work (goblet, front squats, etc.). I also always put unilateral squat patterns into my clients programming. Running is unilateral – meaning our legs aren’t doing the same thing simultaneously. They alternate. So it’s important to strength train with unilateral exercises to help mimic that and train the same muscles we are using when we run!

Some of my favorites are bulgarian split squats, walking lunges, and lateral lunges.

Deadlifts

Heavy deadlifts are going to make you a better runner. I promise. A lot of runners have weak hamstrings and deadlifts are so good for your hamstrings. Especially Romanian deadlifts and single-leg variations. Single-leg deadlifts are honestly my favorite lower body exercise of all time.

Deadlifts tend to scare people, but they don’t have to be scary! I recommend watching the below video and filming yourself so you can evaluate form. Or working with a coach either in-person or virtually that can review form videos for you!

Hip Thrusts or Glute Bridges

Runners need strong glutes. And most runners lack strong glutes. Are you sensing a theme here? All of the exercises so far are about strengthening the glutes, hamstrings and quads. Hip thrusts and glute bridges are a great addition to your programming.

Pull-ups and/or Rows

Here’s where most runners are surprised. Yes, we also need strong upper bodies as runners! Our latissimus dorsi muscles which run just below the shoulder blade down the back along with other smaller muscles in the back help with the spring loading system our bodies use when running. As your upper body twists, your hips twist the opposite direction. Your lats pull your upper body back into that twist, stretching the rubber band back to help propel you forward. So we need them to be strong!

Some of the best exercises to strengthen your back muscles are pull-ups (shown below with modification options) and rows! Deadlifts are also a two for one here as they work the entire posterior chain – meaning your hamstrings, glutes and back muscles. 

Push-ups and/or bench press

Yep, more upper body work! If we are working our back muscles we also want to work our chest muscles. Don’t want to get uneven right? This will also help develop strong shoulders which will assist in our arm swing.

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.