Strength Training for Runners

Strength training for runners has become increasingly more mainstream these days, and with great reason. Firstly, being physically stronger directly translates to being faster, since our body is able to generate more power with each stride. Additionally, we can specifcally tailor our training in the gym to build muscular endurance, allowing us to push harder and for longer. But perhaps the biggest benefit of strength training for runners comes from the fact that a stronger and more conditioned body is less likely to be injured.

As a runner, staying injury-free will allow you to train consistently, leading to less frustration, greater fitness and an all-round better performance.

Top exercises for runners

When it comes to strength training for runners, a full-body, balanced strength programme should be your starting point. However, there are certain areas that will need specific focus, such as quads, hamstrings, glutes, core, calves and adductors; so here are four highly effective exercises you should look to incorporate into your programming to see maximum benefit from your time in the gym…

1) Bulgarian Split Squats

Strengthening the glutes, hamstrings and quads, this exercise helps to build balanced strength across the lower body and core, making it a must for staying strong and injury-free as you run.

2) Straight Legged Bicycle Crunches

Strengthening both the hip flexors and the core, whilst also helping to buld endurance in the hamstrings and quads means this exercise can help condition your body to stay strong for long runs.

3) Single Leg Calf Raises

There’s nothing sexy about calf raises, but they really will help to prevent injury as you increase your mileage. Focus on pushing into and holding the stretched position to help lengthen the calves.

4) Cossack Squats

Target the adductors with this challenging exercise to stay strong in the groins, and prevent lower back issues over time, which are extremely commons for long distance, or frequent runners.

Try strength Training for runners

Give these top strengthening exercises a go, remembering to focus on form and technique first before starting to add weight. However, since the ultimate goal of strength training for runners is to get stronger, you should be looking to increase the load lifted as you progress.

If you liked this post, why not check out our article on how to strengthen the Achilles tendon.