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The 4 Most Important Strength Exercises for Runners

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Letty Lundquist
September 11th, 2024

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The 4 Essential Strength Exercises Every Runner Should Do

In today’s newsletter, Letty aka LettyRunz shares an insight on speed work. She is the host of the Marathon Running Podcast and YouTube Channel, where she is hosting a running shoe giveaway this month, so feel free to check that our.

Let's be honest, sometimes it can feel like there's a million different exercises out there, and it's hard to know which ones are actually worth your time. Especially when you're a runner, you want to make sure you're spending your precious gym time on exercises that will actually make a difference.

Well, look no further. I've done the research, and I've got you covered. These four exercises are the absolute must-haves for any runner looking to improve their performance and prevent injuries.

1. Lunges: Your Running Simulation

Lunges are the perfect exercise to mimic the motion of running, targeting the muscles that drive you forward and keep you stable. They also enhance balance and coordination, crucial for every runner.

How to perform lunges:

  • Stand tall with feet shoulder-width apart.

  • Step forward with one leg, lowering your hips until both knees form 90-degree angles.

  • Keep your back straight and ensure your front knee is aligned with your ankle.

  • Push through your front foot to return to the starting position.

  • Repeat on the other side.

2. Deadlifts: Your Full-Body Powerhouse

Deadlifts are the go-to exercise for building a strong posterior chain, including your back, hamstrings, glutes, and core. This all-around strength is like having a secret weapon for powerful, efficient running.

How to perform deadlifts:

  • Stand with feet shoulder-width apart, toes slightly pointed outward.

  • Slightly bend your knees and hinge at the hips, maintaining a straight back.

  • Grasp the barbell with a mixed grip (one hand overhand, the other underhand).

  • Drive through your heels to lift the barbell, keeping your back straight and core engaged.

  • Pause at the top, then slowly lower the barbell back to the ground.

3. Squats: The Lower Body Staple

Squats are a classic for a reason—they build comprehensive lower body strength, targeting key muscles like the quads, hamstrings, and glutes. Strengthening these muscles is essential for running efficiency and injury prevention.

How to perform squats:

  • Stand with feet slightly wider than shoulder-width, toes pointing slightly outward.

  • Lower your hips as if sitting back into a chair, keeping your back straight and knees aligned with your ankles.

  • Push through your heels to return to standing.

4. Calf Raises: The Often-Neglected Essential

Calves play a crucial role in running, contributing to form and injury prevention. Yet, they’re often overlooked. Strong calves support your running stride, helping you run farther and faster without injury.

How to perform calf raises:

  • Stand with feet shoulder-width apart.

  • Raise your heels off the ground, keeping your toes planted.

  • Hold briefly at the top, then slowly lower your heels.

  • For a challenge, try single-leg calf raises.

Remember: The key to getting stronger is to lift heavy weights. Don't be afraid to challenge yourself. Just make sure you're mindful of the weight!  According to physiotherapist Brodie Sharpe, while heavier weights can be beneficial for strengthening tendons, it's important to be mindful of the weight you're lifting, especially if you have not loaded up your legs in a while. 

Start conservatively and gradually increase the weight over 2-3 weeks to reduce the risk of injury. For your first session back,aim for 70% of the weight you were lifting previously. Increase this by 10% each week until you reach 100%. Individual circumstances may warrant different advice, and existing injuries may require adjustments to the weight and timeframe.

Tips for Incorporating These Exercises into Your Routine:

  • Start gradually: If you're new to strength training, start with low weights and gradually increase the resistance over time.

  • Focus on proper form: It's essential to perform these exercises with proper form to prevent injuries and maximize benefits.

  • Listen to your body: If you experience pain, take a break and consult with a healthcare professional.

  • Vary your routine: To keep your workouts interesting and effective, vary the exercises, sets, and reps.

  • Consider a personal trainer: A qualified personal trainer can help you develop a personalized strength training program and provide guidance on proper form.

So, there you have it, the four most important strength training exercises for runners. No more excuses! Now you know exactly what to target to become a better, stronger runner. Let's hit the gym!

Running Shoe Giveaway!

If you want to win a pair of the HOKA Cielo X1, head over to my YouTube video where you can see the rules and enter you! Good luck!

Your Daily Dose Of Usain⚡️

Usain with soccer ball

Words To Run By 🏃‍♀️🏃🏽‍♂️

If you don’t like something, change it. If you can’t change it, change your attitude.

Maya Angelou

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