The 5 Most Important Strength Exercises for Runners

I think most runners have come to realize the benefits of incorporating strength exercises into their training. (If not, read here.) From better performance, injury prevention, to improving balance and just feeling better, adding strength training will simply help you run better.

But in spite of all that I still hear from runners that don’t strength train. They have many excuses reasons, but the ones I hear the most are lack of time and lack of equipment.

Well, guess what? Those are no longer valid excuses reasons! I’ve put together this list of the five most important strength exercises for runners and you don’t need equipment for any of them! Of course, if you have access to free weights you can use them, but you will still get an excellent workout using simply your body weight.

5 Important Strength Exercises for Runners (No Equipment Needed!)

No weights? No problem! Here are the 5 most important no-equipment strength exercises for #runners! (You know you need this!) #runningClick To Tweet

 

 

5 Important Strength Exercises: Make it a Workout!

Try these five important strength exercises as a circuit! Warm-up first, then do one set of each exercise in order. Repeat for two to five sets.

Squats

How to do them

Stand with your feet about shoulder-width apart. Lower your body by bending your knees, pushing your hips back. Keep your back neutral and your chest lifted. Lower as far as you can, then slowly straighten up to standing. Repeat for 12-15 repetitions. Don’t allow your knees to extend beyond your toes.

To advance

Make it a jump squat by explosively lifting from the squat position and jumping as high as you can. Land softly and repeat.

Try a one-legged squat. Follow the above instructions while standing on one leg. The other leg can be extended in front (pistol squat) or held elevated in front or behind your other leg.

Why they’re important

Squats strengthen your quads, glutes, hamstrings, and core, all essential for great running form and protection from injury.

Lunges

How to do them

From a standing position, take a big step forward with your right foot. Allow both knees to bend to about 90 degrees. Step back with your right to a standing position. Keep your front knee behind your toes and your upper body erect. Complete 12-15 repetitions then repeat on the other side.

To advance

For great balance throughout your hips and glutes, try other lunge variations, including back lunges, side lunges, curtsey lunges, twisting lunges, or walking lunges. Here’s one of my favorite lunge moves, a combo side lunge to curtsey lunge. I will sometimes use a medicine ball and add rotation to the movement, which helps strengthen your core and mobilize your thoracic spine.

Try lunge jumps. Start from your lunge positions, the jump explosively as high as you can, switching your legs in midair. Land in a lunge with the other leg in front.

Why they’re important

Lunges strengthen your quads, hamstrings, and glutes, and help increase the range of motion of the hip flexor, which can improve running form.

One-Legged Deadlifts

How to do them

Stand with your weight on your right leg. Keeping your core engaged, bend forward from the hips, allowing the left leg to lift behind you. Keeping your spine neutral, go as low as you can without rounding your back, then slowly return to a standing position. Do 12-15 repetitions then repeat on the other side.

To advance

Try adding weight to make this exercise harder. Hold a dumbbell or kettlebell in one or two hands.

Why they’re important

One-legged deadlifts strengthen your hamstrings and glutes, as well as improve your balance. This is important because running is basically a series of jumps from one leg to another.

Pushups

How to do them

Start in a high plank position, on your hands and toes (or knees if you’re just starting out), with your arms a little wider than your shoulders. Keep your weight slightly forward, so that your wrists, elbows and shoulders are in alignment. Keeping your body straight, slowly bend your elbows, lowering your chest toward the floor. Press up, straightening your elbows, to your starting position. Do as many repetitions as you can with good form.

To advance

If you are on your knees for your pushup, try doing as many as you can on your toes, then dropping to your knees to finish.

Try to get your chest lower, nearly touching the ground.

Try a triceps pushup. Instead of bending your elbows out to your side, keep them close to your body as you bend them.

Try a pushup jump. From the low position, press up explosively, so that your hands come off the floor (clapping your hands is optional). Land as softly as you can. This is a very advanced move, so make sure you’re ready before attempting.

Why they’re important

The pushup is a multi-purpose exercise that works most muscles in your upper body, as well as your core.

Planks

How to do them

From a pushup position, bend your elbows and lower your body so that you are on your forearms and toes. Keep your body in alignment, so that you are basically straight (like a plank!) and not sagging in the middle or lifting your back or rear end up. Engage your abdominal muscles (pull them in and brace like expecting a punch) and squeeze your gluteal muscles. Hold for up to 60 seconds. If at first you can’t hold for the whole minute, break it up, hold for as long as you can, resting briefly, then repeat.

To advance

Once you can hold a plank for more than a minute, it’s time to introduce new challenges so you can continue to advance, including:

From your plank position, try moving to a side plank (rotate to the left, supporting yourself on your left forearm and stacking your legs), hold for a few seconds, returning to plank then repeating on the other side. Continue for the duration of the plank.

Try moving from a low plank to a high plank (pushup position), then lowering back to low plank. Continue for the duration of the plank.

Why they’re important

A strong core is essential for good running form and injury prevention.

Adding these five important strength exercises will help make you a better, stronger, less injury-prone runner.

 

Want more strength training tips?

Here are other articles I’ve written about strength training for runners.

8 Essential Strength Exercises for Runners

Improve Your Running by Activating Your Glutes

Essential Core, Hip, and Glute Routine for Runners

What is your favorite, no-equipment strength training exercise?

 

 

And Now It’s Time for the Runners’ Roundup!

Theme Week Alert!

We want to hear about your year in running! Yes, we know that for most of us 2020 was a bit of a bust as far as racing went but we all worked hard, went virtual, or did something else to make our running more exciting. Didn’t we? Next week, on December 16, the theme for the Runners’ Round-Up is “Your Year in Running.” Let’s hear all about it! Adhering to the theme is not required. We just thought it sounded fun. You can still link up with any running-related post.

Linkup with the #RunnersRoundup with @DeborahBrooks14, @milebymilerun, @runningwithpugs, @lauranorrisrun and me! Bring your best #runningrelated posts, find new blogs to follow, and share your love of #running! Click To Tweet

 

 

 

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