Strength Training for Runners: The 5 Exercises That Matter Most

Strength training for runners comes down to a handful of exercises done consistently: a squat, a hip hinge, a single leg exercise, a calf raise and a trunk exercise. Two short sessions a week built around these five will cover most of what runners need, without leaving your legs too tired to run.

Many runners still treat the gym as optional, or something for the off season. That is a missed opportunity. Research shows that adding strength work, particularly heavier lifting, can improve running economy (how much energy you use at a given pace) in trained runners. It also helps your muscles and tendons tolerate the repetitive load of running.

Why runners need to lift, and lift properly

Every running stride loads your legs with several times your body weight. Over a marathon that is tens of thousands of repetitions. Stronger muscles and tendons handle that load with more capacity to spare, which is why strength training is widely recommended as part of reducing running injury risk alongside sensible load management.

The key word is strength. Light, high repetition circuits have their place, but they do not build the same qualities. Most runners benefit from lifting moderately heavy weights for low to moderate repetitions, with good technique. Do not worry about bulking up. Without a large calorie surplus and a lot of high volume training, the amount of running you do makes significant muscle gain very unlikely.

1. Squat

The squat builds the quadriceps and glutes, which absorb force every time your foot hits the ground and do a lot of the work on hills. A goblet squat holding a dumbbell is a great place to start, progressing to a barbell back squat or front squat as your technique improves. For a step by step breakdown, see how to squat with good form.

2. Hip hinge: Romanian deadlift or deadlift

Hinging movements train the hamstrings, glutes and back, the muscles that drive you forward and help control your pelvis. The Romanian deadlift is particularly useful for runners because it builds hamstring strength through a long range. Our guide to deadlifting safely covers the setup.

3. Single leg strength: split squat or step up

Running is a series of single leg landings, so single leg strength matters. Rear foot elevated split squats (often called Bulgarian split squats) and step ups build strength and control on each leg separately, and expose any big imbalance between sides. Start with body weight and progress to holding dumbbells.

4. Calf raise

The calves and Achilles tendon take enormous load during running, yet they are the most overlooked area in many runners' routines. Straight knee and bent knee calf raises, done slowly with a pause at the top and eventually with added weight, build the capacity of both the calf muscles and the tendon. Single leg versions on a step are a great progression.

5. Trunk exercise: side plank or loaded carry

Your trunk helps you hold your posture and transfer force between your legs and upper body, especially late in a race when form tends to fall apart. Side planks and suitcase carries (walking while holding a heavy dumbbell in one hand) train the muscles that stop your pelvis and trunk from collapsing sideways on each stride.

Sets, reps and how heavy to go

For most runners, a simple structure works well.

• Two sessions a week through most of the year, dropping to one during peak mileage or race weeks
• Three to four sets of 4 to 8 reps on squats, hinges and split squats, using a weight that leaves one or two good reps in reserve
• Two to three sets of 10 to 15 slow reps on calf raises
• Two to three rounds of 20 to 40 second side planks or carries per side
• Gradually add weight over time, following the principle in progressive overload explained

How to fit strength around your running week

The most common worry is that lifting will ruin the next day's run. Some timing rules keep that to a minimum.

• Lift on the same day as a hard run (after it, ideally with a few hours between) so your easy days stay easy
• Avoid heavy leg sessions the day before a long run or quality session
• Keep sessions short. Thirty to 45 minutes is plenty.
• Expect some soreness for the first two or three weeks. It settles as your body adapts.
• In the last 10 days before a goal race, keep lifting light and brief, or stop

A typical week for a runner training for the Cape Town Marathon on four runs might look like: Tuesday intervals followed by strength in the evening, Wednesday easy run, Thursday easy run plus a short strength session, Saturday parkrun or long run, Sunday rest or an easy run. Rest days still matter too. See how many rest days you need.

Getting it right for your body

Technique comes first, especially if you are new to lifting. Filming your sets and having someone experienced review them is one of the fastest ways to learn. Our strength coaching includes video technique review on the main lifts, and if you want strength and running planned together in one programme, have a look at our online run coaching.

If you have a current running injury, such as shin pain, knee pain or Achilles pain that is getting worse, see a physiotherapist before loading it in the gym. Strength training is often a big part of rehab, but the right exercises and loads depend on the injury.

Frequently asked questions