Runner’s World Lists 10 Strength Exercises for Runners

Strength work can support several parts of running. It may help runners use less energy at a given pace, handle hills and late-race speed more smoothly, and address weaknesses linked with pain. A balanced routine emphasizes core control, one-sided movements, and the muscles along the back of the body to support running posture and forward motion.

The suggested workout contains 10 exercises, with Jess Movold guiding the session and Hollis Tuttle demonstrating each movement. Experts recommend completing the listed repetitions two times per week, either on easy-running days or during cross-training. Adjustments are included so runners can reduce or increase difficulty as their ability improves.

Research cited in the piece found that strength training can improve running economy. A 2022 study involving recreational runners ages 30 to 40 reported better body composition and gains in measures including maximum and explosive strength after 12 weeks of combined running and strength work. Another 2022 review linked lower-body resistance exercise with improved running economy and suggested it could help lower the chance of running injuries.

Strength training may also help runners manage muscle imbalances and weakness that contribute to overuse problems, supporting consistency through a full training cycle. Moving through directions beyond those used in running can build broader athletic ability and make everyday movement easier.