4 Strength Exercises for Runners

As a runner, it’s essential to incorporate strength training into your regimen to improve performance and reduce the risk of injury. Strength exercises specific to running can enhance power, speed, and endurance, ultimately benefiting your overall running experience. In this article, we’ll explore four effective strength exercises designed specifically for runners.

Importance of Strength Training for Runners

Research has consistently shown that strength training is vital for runners, leading to improved performance and reduced risk of injury (1, 2, 3). According to the American College of Sports Medicine (ACSM), strength training should account for at least 15-20% of an athlete’s total weekly training time (4). However, many runners neglect this crucial aspect of training, often prioritizing endurance-focused exercises over strength training.

Programming Variables

When designing strength training exercises for runners, it is essential to take into account the following factors:

2-3 strength training sessions per week
2-4 lower body strength exercises per session
Low to high training intensity (40%-80% 1RM)
Low to moderate volumes

Incorporating these variables will help you achieve optimal strength gains specific to running.

The Single-Leg Romanian Deadlift

The single-leg Romanian deadlift (RDL) serves as an outstanding strength training exercise for individuals engaged in running. This unilateral movement engages the gluteus maximus, hamstrings, and adductor magnus, essential muscles for running performance and injury reduction (5).

The Split Squat (Heels Up)

The split squat (heels up) is a functional movement that strengthens the gluteus maximus, hamstrings, and quads. This exercise additionally highlights the importance of stability in the hips and ankles, rendering it an outstanding option for runners. To incorporate this exercise, keep your back straight and lunge, allowing your back leg to follow your forward leg (6).

The Step-Up/Step-Down

The step-up/step-down is another effective strength exercise for runners. This bilateral movement strengthens the gluteus maximus, hamstrings, quads, and core muscles, making it a must-have in any running regimen. To perform this exercise, start on a step with one foot, step up with the opposite foot, and return to the starting position (7).

The Single-Leg Foam Roller Hamstring Curl

The single-leg foam roller hamstring curl is a unique strength exercise designed specifically for runners. This movement trains the hamstrings, gluteals, and calf muscles, while also emphasizing stability and control. To perform this exercise, begin by standing on a foam roller, lunge, and curl your lifted foot towards your glutes, extending your leg again (8).

Conclusion

Incorporating these four strength exercises into your training routine will help you build the strength, stability, and endurance needed to excel in running. Remember to always prioritize proper form, progress gradually, and adjust intensity according to your needs.

FAQs

Q: Are these exercises specific to running or can they be used for other activities as well?
A: While these exercises were designed with running in mind, they can be beneficial for other activities, such as cycling or trail running, due to the focus on functional movements and strength gains.

Q: What is the best way to progress this strength training program?
A: Gradually increase the intensity by increasing the weight or resistance, or by performing more repetitions.

Q: Should I prioritize one exercise over another, or focus on all four exercises equally?
A: A combination of all four exercises will provide a comprehensive strength training program. However, prioritize the exercises that address your specific needs, such as targeting your gluteus maximus or hamstrings.

Q: Can I incorporate strength exercises into my daily routine or do they require a dedicated workout session?
A: Incorporate strength exercises into your daily routine by doing them as part of your warm-up or cool-down, or after a run to aid in recovery and strength gains.

Q: Can I use different types of resistance (e.g., free weights, bands, or machines) to perform these exercises?
A: Yes, use your preferred resistance type, ensuring you maintain proper form and control throughout the movement.

References

(1) Arakawa et al. (2023). Greater Hip Moments in Rear-Foot-Elevated Split Squats Than in Conventional Back Squats With the Same Relative Intensity of Loads. J Strength Cond Res.

(2) Balsalobre-Fernández et al. (2016). Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials. J Strength Cond Res.

(3) Baltic et al. (2014). The effects of isolated ankle strengthening and functional balance training on strength, running mechanics, postural control and injury prevention in novice runners: design of a randomized controlled trial. BMC Musculoskelet Disord.

(4) American College of Sports Medicine. (2009). ACSM’s Guidelines for Exercise Testing and Prescription.

(5) Collings et al. (2023). Gluteal Muscle Forces during Hip-Focused Injury Prevention and Rehabilitation Exercises. Med Sci Sports Exerc.

(6) Kelly et al. (2008). The Effect of Strength Training on Three-Kilometer Performance in Recreational Women Endurance Runners. J Strength Cond Res.

(7) Millett et al. (2002). Effects of concurrent endurance and strength training on running economy and V̇O2 kinetics. Med Sci Sports Exerc.

(8) Moore et al. (2020). A SYSTEMATIC REVIEW AND META-ANALYSIS OF COMMON THERAPEUTIC EXERCISES THAT GENERATE HIGHEST MUSCLE ACTIVITY IN THE GLUTEUS MEDIUS AND GLUTEUS MINIMUS SEGMENTS. Int J Sports Phys Ther.

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