Strength Training for Runners – Exercises You Can Do At Home!

Posted on by Aaron Boike

By Ryan Soule M.S. Exercise Physiology, NSCA Certified Trainer, and Aaron Boike, B.S. Kinesiology, ACE Certified Personal Trainer

Distance running is an activity that produces a great deal of impact on the body, requiring strength and stamina throughout the body in order to maintain proper form and reduce the risk of injury. The exercises below are taken from our own experience, including Ryan’s experience as a Cross-Country athlete in college and a member of the Austin-Jarrow elite running team out of Duluth, MN, as well as the experience of other professionals who advocate strength training as a means to improve running form, speed, and decrease the risk of injury.

Healthy Movement Focus: Hip Extension

  • Having a powerful and healthy hip extension is key to a strong running stride that is both powerful and efficient. Runners that lack power in the hips frequently experience hamstring strains, shin splints, and hip flexor pain.

Exercises:

  • Hip Press- 2 sets of 10-15 repetitions
  • Tabletop Hip Press (and Single Legged Version)- 2 set of 10-15 repetitions
  • Rotational Lunges- 2 sets of 10-20 repetitions

Healthy Movement Focus: Core/Trunk/Hip Stability

  • Having a strong core is key to getting the most out of your running. The core musculature is responsible for stabilizing the hips, allowing for natural rotation with the arm swing, and supporting a tall and slightly forward posture when running.

Exercises:

  • Basic Plank– 2 sets of 30-60 seconds
  • Cross Body Knee Drives- 2 sets of 10-20 repetitions
  • Side Plank Hip Press- 2 sets of 10-15 repetitions

Healthy Movement Focus: Strong Upper Body

  • Having a consistent and strong arm swing produces energy that can be transferred into the run stride through the core. It offsets the power created by hip extension to balance out running form, making you more efficient.

Exercises

  • Basic Pushup- 2 sets of 10-15 repetitions
  • Towel Row- 2 sets of 10-15 repetitions

Healthy Movement Focus: Strong and Mobile Lower Legs

  • Weak and tight calves are a very common problem for runners, leading to injuries such as plantars faciitis, achilles tendonitis, and various strains and injuries through the ankle and foot.

Exercises

  • Eccentric Heel Drops- 2 sets of 15 repetitions per leg