Strength training for runners

Hope all the dads out there had a great fathers day. I for one enjoyed my first fathers day, soaked up the love from my family, and reflected on how blessed I am to be a father. With that said, I didn't research anything cool this week, instead here are some runner specific workouts!

Running is a repetitive, high-impact activity that demands a lot from your body. If you want to get faster, stay injury-free, and keep making progress, strength work needs to be part of the plan.

Running is a sure way to get injured if you do not spend some time on strengthening the right muscles. That means focusing on key muscles that support running:

• Glutes and hips (for power and stability of your pelvis and lower back)

• Hamstrings and calves (for force production and deceleration)

• Core (for posture and control)

• Feet and ankles (for absorbing and generating ground force)

Here are two strength workouts built specifically to support runners. These can be done 1–2 times per week alongside your run training.

PDF for easier access and use: 

Strength_Workouts_to_Support_Running_(1).pdf

Download PDF • 71KB

 

Day 1 – Strength & Stability Focus

1. Split Squats (Rear-Foot Elevated or Regular) – 3 sets of 6–8 reps/leg

Focus on staying tall through the torso. Let the back knee drop straight down. This strengthens the glutes, quads, and challenges single-leg stability.

2. Romanian Deadlift (Dumbbell or Barbell) – 3x8

Hinge at the hips with soft knees. You should feel a stretch in the hamstrings. Keep the back flat and control the eccentric.

3. Half-Kneeling Single-Arm Press (Dumbbell or Kettlebell) – 2x8/side

Keep your core tight—don’t lean or twist. This improves shoulder control and builds cross-body stability.

4. TRX Row or Dumbbell Row – 3x10

Row with control, squeezing shoulder blades together at the top. Avoid shrugging.

5. Dead Bug or Hollow Body Hold – 3x30 seconds

Focus on keeping the low back pressed to the ground. This reinforces core control during movement.

 

6. Standing Calf Raise (Slow Tempo) – 2x25-30

Control the rise and lower slowly. Add weight if needed (I highly recommend). Strong calves = better force transfer and less risk of Achilles or shin issues.

 

Day 2 – Power & Control Focus

1. Box Jumps or Broad Jumps – 3x5

Focus on soft landings and controlled takeoffs. Rest ~60 seconds between sets. Quality > quantity.

2. Front foot elevated reverse lunge (Bodyweight or Dumbbell) – 3x10/leg

Step back, keep chest tall with slight forward lean, and try to keep the front knee over the front toes. Great for knee pain and strengthen the quads.

3. Single-Leg RDL (Bodyweight or Light Dumbbell) – 2x8/leg

Hinge slowly and with balance. This trains hamstring control and strengthens your foot and ankle stability.

 

4. Push-Up or Incline Push-Up – 3x10

Maintain a tight core and full range of motion. Strengthens the upper body and reinforces shoulder control.

5. Side Plank with Reach-Under – 3x8/side

Start in a strong side plank and rotate under your body slowly. Builds oblique strength and full-body tension.

6. Tibialis Raise or Toe Walks – 3x20 reps or 20 steps

Face a wall, lean back, and lift your toes toward your shins. Or walk on your heels. Helps bulletproof your shins and reduce injury risk. Some people argue about this move, but I have never got shin splints so I believe in them!

Stronger runners get injured less, recover faster, and perform better. These workouts are specifically designed to support running and the muscles most commonly injured and weak. Running is a full body movement all the way from the muscles in your neck to the ones in your feet.

Stay Healthy,

Thomas Stevens

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