The key fitness principle to remember is specificity—tailoring your training to your goals. For strength, this means lifting progressively heavier weights, focusing on compound exercises with low repetitions, typically 1-5. When it comes to running, incorporating targeted workouts like the Exercises to Boost Running Performance can significantly enhance your endurance, speed, and overall fitness.

To build muscle, employ methods that cause muscle overload and breakdown, prompting growth and strength.

If you’re a runner, you need to run a lot, but incorporating other workouts can enhance your performance. Regular stretching is crucial to prevent the adaptive shortening effect of running, which can harm flexibility, range of motion, and joint health. Many running injuries stem from tight muscles, making stretches like the couch stretch especially beneficial for runners.

Additionally, runners should include strength training in their routines. Research shows that strength training can significantly improve running speed and endurance.

Strength training offers several benefits for runners, including:

• Increased power output for more speed
• Greater endurance and delayed fatigue
• Improved joint stability, leading to better efficiency and reduced injury risk
• Enhanced posture

While running remains the best exercise for runners, incorporating strength training can help you reach your full potential. Here are 12 of the best exercises for runners, along with a sample workout to try.

Table of Contents:

• The 12 Best Strength Training Exercises for Runners

1. Medicine Ball Lunges with a Twist
2. Side to Side Bench Jumps
3. Scorpion
4. Goblet Squat
5. Single-Leg Romanian Deadlift
6. Medicine Ball Push-Ups
7. Pull-Ups & Chin-Ups
8. Renegade Rows and Push-Ups
9. Dumbbell Thrusters
10. Ab Wheel Rollouts
11. Chinnies
12. Two-Point Push-Up Planks

• Strength Training Programming for Runners
• Overview
• References

The 12 Best Strength Training Exercises for Runners

Strengthening your lower body, core, and upper body will significantly enhance your running performance. Here are 12 of the best exercises for runners:

1. Medicine Ball Lunges with a Twist

This exercise focuses on one leg at a time while engaging your core and upper body, enhancing balance and coordination.

How to do it:

1. Starting Position:

• Begin by standing with your feet together, ensuring a stable stance. Hold a medicine ball overhead with both hands, brace your core, and maintain an upright posture throughout the exercise.

2. Step Forward:

• Take a large step forward with your right leg, ensuring your heel touches the ground first for stability.

3. Lunge and Twist:

• Bend both knees to lower into a lunge position. Ensure your right knee aligns over your ankle, while your left knee hovers above the floor.
• Simultaneously, lower the medicine ball and twist your torso to the right, bringing the ball to the outside of your right thigh. Engage your core throughout to maximize the workout for your midsection.

4. Return to Starting Position:

• Push off your right foot to return to the starting stance, simultaneously lifting the medicine ball overhead as you straighten both legs. Maintain control throughout to avoid losing balance.

5. Repeat on the Other Side:

• Perform the same sequence with your left leg: step forward and twist to the left as you lower into the lunge. Ensure stability and core engagement throughout the movement to maintain balance and control.

6. Complete the Set:

• Alternate legs for each repetition, aiming for 10-12 lunges per leg to complete a full set.

Tips:

• Keep your shoulders relaxed and avoid shrugging them towards your ears.
• Maintain a steady breathing rhythm: inhale during the lunge descent and exhale as you return to the starting position.
• Execute each movement with precision to maximize muscle benefits and minimize injury risk.

2. Side to Side Bench Jumps

This exercise enhances lateral stability, which is crucial for preventing knee and hip collapses during running. It targets the quads, hamstrings, glutes, and inner and outer thighs.

How to do it:

1. Starting Position:

• Stand sideways next to a knee-high bench. Position yourself so that the bench is on your right side, and place your right foot firmly on top of the bench.

2. Jump Sequence:

• Drive your right foot down forcefully, propelling yourself upward and over the bench while swinging your arms to generate momentum.
• Land softly with your left foot on top of the bench, ensuring both feet are stable.
• Immediately jump back over the bench to the starting position, landing firmly with your right foot on the ground.

3. Repeat:

• Continue jumping back and forth over the bench in a controlled manner, aiming for a steady rhythm and maintaining good form throughout the exercise.

Tips:

• Keep your core engaged to maintain stability and control during each jump.
• Land softly to reduce impact on your joints and lower body muscles.
• Start with a lower bench height if you’re new to this exercise, gradually increasing the challenge as your strength and coordination improve.

3. Scorpion

The Scorpion exercise targets your lower back, glutes, and hamstrings while enhancing lower back and hip mobility.

How to do it:

1. Starting Position:

• Begin by lying on your stomach with arms extended out to form a T-shape. Keep your gaze directed downwards.

2. Movement:

• Bend your left knee and raise your leg towards the ceiling, aiming to touch your outstretched right arm with your foot. Extend as far as your flexibility allows.
• Return to the initial position and repeat the motion on the opposite side, bending your right knee and reaching towards your left arm.

Tips:

• Execute each movement smoothly to maximize its benefits.
• Focus on maintaining core stability throughout the exercise.
• Breathe steadily and relax into each stretch to improve flexibility progressively.

4. Goblet Squat — Exercises to Boost Running Performance

Goblet squats are highly beneficial for runners as they engage the upper body and core while requiring just a single dumbbell or kettlebell.

How to do it:

1. Starting Position:

• Hold a dumbbell or kettlebell close to your chest with both hands, ensuring a secure grip.
• Stand with your feet shoulder-width apart and toes slightly turned outward for stability.

2. Performing the Squat:

• Bend your knees and push your hips backward to initiate the squatting motion. Keep your chest upright and maintain a straight back throughout.
• Lower your body until your thighs are at least parallel to the floor, ensuring your knees do not extend past your toes.
• Focus on pushing through your heels as you rise back up to the starting position, engaging your glutes and thighs.

Tips for Success:

• Maintain a controlled descent and ascent to maximize muscle engagement.
• Keep your core tight to stabilize your body during the movement.
• Gradually increase the weight of the dumbbell or kettlebell as your strength improves to challenge yourself further.

5. Single-Leg Romanian Deadlift

The Single-Leg Romanian Deadlift is a unilateral exercise that enhances balance while targeting the glutes, hamstrings, and lower back.

How to do it:

1. Starting Position:

• Hold a dumbbell in each hand and stand with your feet together.
• Shift your weight onto one leg and slightly bend the knee of that leg for stability.

2. Performing the Exercise:

• Hinge at your hips and lean forward, lowering the dumbbells down the front of your leg while simultaneously extending your other leg straight behind you for balance.
• Keep your back straight and core engaged throughout the movement to maintain stability.
• Stand back up by pushing through the heel of your supporting leg and return to the starting position.
• Repeat the exercise on the opposite leg.

Tips:

• Start with lighter weights to focus on proper form and balance.
• Use a single weight to increase the challenge or lean against a wall for additional stability if needed.
• Perform the exercise in a slow and controlled manner to maximize muscle engagement and effectiveness.

6. Medicine Ball Push-Ups

Medicine ball push-ups are a dynamic variation that enhances core activation and balance, benefiting runners.

How to do it:

1. Setup:

• Place a medicine ball on the floor.
• Squat down and position your hands on either side of the ball, with fingers pointing downwards.

2. Execution:

• Walk your feet back until your body forms a straight line from head to heels, supported by your toes and hands on the ball.
• Brace your core and bend your arms to lower your chest towards the ball, maintaining control and stability.
• Push back up to the starting position and repeat the movement.
• Adjust the width of your feet to find a stable position that suits you.

Modification:

• For an easier version, bend your legs and rest your knees on the floor while performing the push-ups.

Tips:

• Focus on keeping your body straight throughout the exercise to maximize core engagement.
• Control the descent and ascent phases to ensure proper form and avoid injury.
• Regularly integrate this exercise into your routine to enhance core strength and stability, essential for improving running performance.

7. Pull-Ups & Chin-Ups — Exercises to Boost Running Performance

Pull-ups and chin-ups are highly effective exercises for strengthening the back and biceps, also serving as a good indicator of bodyweight strength. Excess body fat can make these exercises more challenging and impact running performance.

How to do it:

1. Starting Position:

• Grasp a pull-up bar with either an overhand grip (for pull-ups) or an underhand grip (for chin-ups).
• Hang from the bar with your arms fully extended, ensuring a firm grip.

2. Performing the Exercise:

• Engage your core muscles and simultaneously pull your chest toward the bar by bending your elbows and maintaining them close to your body.
• Strive to lift your chin above the bar if performing a pull-up, or alternatively, bring your chest toward the bar when doing a chin-up.
• Lower yourself back down in a controlled manner until your arms are fully extended again.

Tips:

• Maintain a smooth and controlled movement throughout to maximize muscle engagement.
• Adjust your grip width to target different muscles and find a comfortable position.
• Gradually increase the number of repetitions or use assistance bands if needed to build strength progressively.

8. Renegade Rows and Push-Ups

Renegade rows combined with push-ups are a comprehensive exercise that targets multiple muscle groups including the chest, back, shoulders, biceps, triceps, and core simultaneously. This exercise is unilateral, meaning it works one side of the body at a time.

How to do it:

1. Setup:

• Start in a plank position with a dumbbell in each hand. Place your hands shoulder-width apart and ensure your feet are hip-width apart for stability.
• Brace your abdominal muscles to maintain a stable core.

2. Performing the Exercise:

• Lower your chest towards the floor to perform a push-up, keeping your elbows close to your body.
• Push back up to the starting plank position.
• Next, row one dumbbell towards your ribs by bending your elbow and pulling the weight upwards, keeping your torso stable and minimizing rotation.
• Lower the dumbbell back to the floor and repeat the rowing motion on the opposite side.
• Perform another push-up and continue alternating rows with each push-up.

Tips:

• Focus on maintaining proper form throughout the exercise to maximize effectiveness and reduce the risk of injury.
• Engage your core muscles throughout to stabilize your body during both the push-up and rowing movements.
• Start with lighter weights and gradually increase as you become more comfortable with the exercise.

9. Dumbbell Thrusters — Exercises to Boost Running Performance

Dumbbell thrusters are a compound exercise that effectively targets the lower, middle, and upper body simultaneously, making them efficient and beneficial for runners.

How to do it:

1. Starting Position:

• Hold a dumbbell in each hand at shoulder level, with your palms facing inward.
• Step into a shoulder-width stance with your toes slightly turned out for stability.

2. Performing the Exercise:

• Lower your body into a squat position, descending as far down as your flexibility and knee health allow, while keeping your back straight and chest lifted throughout the movement.
• Push through your heels to stand up explosively, simultaneously pressing the dumbbells overhead until your arms are fully extended.
• Lower the dumbbells back down to shoulder level, then immediately descend into the next squat.
• Repeat the movement in a continuous fluid motion.

Tips:

• Maintain a controlled pace throughout the exercise to effectively engage your muscles.
• Focus on proper squat form, ensuring your knees do not extend past your toes.
• Engage your core muscles to stabilize your body during both the squat and overhead press phases.

10. Ab Wheel Rollouts

Ab wheel rollouts target the core and hip flexors, which are essential for running. Strengthening these muscles improves overall running performance.

How to do it:

1. Starting Position:

• Kneel on the floor with the ab wheel positioned directly in front of you.
• Grasp the handles of the ab wheel with both hands, ensuring a firm grip.

2. Performing the Exercise:

• Roll the ab wheel forward by extending your arms and torso, keeping your core engaged to prevent your back from arching.
• Extend your body as far forward as you can without allowing your hips to sag or touching the floor with your torso.
• Employ your core muscles to smoothly draw the ab wheel back toward your knees, returning to the initial position with control.

Tips:

• Start with small rollouts, then progressively increase the range of motion as your core strength improves.
• Keep your abs tight throughout the exercise to protect your lower back and maximize effectiveness.
• Consistently incorporating ab wheel rollouts into your routine enhances core stability and endurance, crucial for running efficiently.

11. Chinnies — Exercises to Boost Running Performance

Chinnies, a popular exercise among athletes, effectively target the rectus abdominis, obliques, and hip flexors, which are essential for improving speed and endurance in running.

How to do it:

1. Starting Position:

• Lie on your back with your legs straight and arms by your sides, palms facing down.

2. Performing the Exercise:

• Sit up while simultaneously bending one leg and lifting it towards your chest.
• As you lift your leg, reach across with the opposite arm and touch your elbow to the knee that is pulled towards your chest.
• Lie back down slowly and repeat the movement on the opposite side.
• Perform the exercise dynamically, aiming for controlled and fluid motions rather than slow repetitions.

Tips:

• Engage your core muscles throughout the exercise to maximize effectiveness.
• Focus on maintaining proper form and controlled movements to prevent strain on your lower back.
• Incorporate chinnies into your regular routine to strengthen your core and hip flexors, which are crucial for running with improved speed and endurance.

12. Two-Point Push-Up Planks

Planks are excellent for building core strength and endurance, but the two-point push-up plank adds an extra challenge by increasing the workload on the obliques and engaging the glutes, hamstrings, shoulders, and upper back.

How to do it:

1. Starting Position:

• Begin in a push-up position with your arms straight, body in a straight line from head to heels, and legs extended behind you.
• Brace your core muscles without holding your breath to maintain stability.

2. Performing the Exercise — Exercises to Boost Running Performance:

• Lift one arm and the opposite leg simultaneously until they are parallel to the floor.
• Hold this position for a predetermined amount of time, or alternatively, perform repetitions. Throughout the exercise, ensure you engage your core and maintain balance. This approach will not only build stability but also enhance strength effectively.
• Switch sides and repeat the movement with the opposite arm and leg.

Tips:

• Focus on keeping your body in a straight line throughout the exercise to maximize core engagement.
• Start with shorter holds or fewer repetitions, gradually increasing the duration or number of repetitions as your strength improves. This approach ensures steady progress while minimizing the risk of injury.
• Incorporate two-point push-up planks into your workout routine to enhance overall core strength and stability, which are essential for improved performance in various physical activities, including running.

Strength Training Programming for Runners

Strength training for runners differs significantly from bodybuilding or powerlifting approaches. Instead of focusing on building large muscle mass, runners benefit most from enhancing strength endurance—sustaining force over extended periods.

For optimal results, most runners should aim for 12-20 repetitions with light to moderate weights and short recovery periods between sets. Full-body workouts are ideal, allowing ample time for running, with two to three sessions per week proving effective. By following this regimen, runners can enhance their strength and endurance without compromising their primary focus on running.

Here’s a tailored running-specific workout incorporating various exercises:

1. Medicine Ball Lunges with a Twist: 2-4 sets, 8-10 reps per side, 30-60 seconds recovery
2. Renegade Rows and Push-Ups: 2-4 sets, 8-10 reps per side, 30-60 seconds recovery
3. Scorpion: 2-4 sets, 4-6 reps per side, 30-60 seconds recovery
4. Single-Leg Romanian Deadlifts: 2-4 sets, 10-12 reps per side, 30-60 seconds recovery
5. Two-Point Push-Up Plank: 2-4 sets, 6-8 reps per side, 30-60 seconds recovery
6. Side to Side Bench Jumps: 2-4 sets, 10-12 reps per side, 30-60 seconds recovery
7. Chinnies: 2-4 sets, 10-12 reps per side, 30-60 seconds recovery
8. Goblet Squats: 2-4 sets, 12-20 reps, 30-60 seconds recovery

Prepare your muscles and joints with light cardio and dynamic mobility exercises before starting, or incorporate strength training after an easy run to optimize your performance and minimize injury risk.

FAQs — Exercises to Boost Running Performance

How can I improve my running speed?

• To enhance running speed, focus on interval training. Additionally, incorporate strength exercises and ensure proper running form and technique.

What are some effective ways to increase endurance for running?

• Boost your endurance by gradually increasing your mileage. Additionally, include long runs in your training regimen. Practice pacing and breathing techniques to further enhance your endurance.

Should runners do strength training?

• Absolutely. Strength training helps prevent injuries, improves running economy, and enhances overall performance.

How often should I cross-train as a runner?

• Cross-train, such as cycling or swimming, 1-2 times per week to complement running and prevent overuse injuries.

What should I eat before and after a run to optimize performance?

• Before running, focus on easily digestible carbohydrates and a small amount of protein. Afterward, prioritize protein and carbohydrates to aid recovery.

How can I prevent common running injuries?

• To avoid injury, maintain proper footwear and warm up before running. Gradually increase mileage and listen to your body to avoid overtraining.

Is stretching important for runners? — Exercises to Boost Running Performance

• Yes, regular stretching improves flexibility, reduces muscle tightness, and can help prevent injuries associated with running.

How can I stay motivated during training?

• To stay motivated and focused, start by setting specific goals. Next, vary your workouts to keep things interesting. Additionally, join a running group or find a running buddy for added support. Finally, celebrate milestones along the way to maintain your enthusiasm.

What should I do if I hit a plateau in my running performance?

• If you hit a plateau, start by evaluating your training routine. Then, consider adjusting the intensity of your workouts. Additionally, incorporate new exercises to challenge your body in different ways. Finally, focus on recovery and nutrition to help break through plateaus.

How can I improve my running form?

• To improve your running form, consider working with a coach or joining a running clinic for feedback. Focus on key elements such as posture, stride length, and cadence. Gradually make adjustments to enhance efficiency and reduce the risk of injury.

Overview — Exercises to Boost Running Performance

While runners often prioritize running over other forms of exercise, incorporating strength training addresses crucial fitness aspects that running alone may not fully cover. It enhances joint stability, strengthens the core, and delays fatigue.

Even dedicating just two 30-40 minute sessions per week to strength training can yield significant benefits. When approached correctly, strength training does not lead to bulky muscles or slower running times; instead, it enhances overall performance and endurance.

References;

• PubMed: Effect of Strength Training on Biomechanical and Neuromuscular Variables in Distance Runners: A Systematic Review and Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/31541409/
• PubMed: Does core strength training influence running kinetics, lower-extremity stability, and 5000-M performance in runners? https://pubmed.ncbi.nlm.nih.gov/19077735/
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