5 Essential Strength Exercises for Runners

running, strengthening -

5 Essential Strength Exercises for Runners

While strength training is often disregarded in many training blocks, its the backbone of a consistent, enduring and successful running program. Supplementing running with strengthening exercises will not only help you prevent injury, but it will also help you to perform faster.

Here are our top 5 strengthening exercises all runners should do.



An essential for all runners, squats are a great way to work your glutes, quads and hamstrings. 

Click here for a video on how to squat by Bowflex.

person squatting during daytime


Jump squats

Or squat jumps, whatever works for you on that front. Jump squats help you develop your explosive power. 

Scott Herman Fitness does a great tutorial on this. Make sure you include it in your strengthening program.



Lunges are incredibly useful in strengthening your legs and buttocks. Unlike squat's, they are great at evening out muscle imbalances. 

Greatist gives a great run-through of the dos and don'ts of lunges here.

woman stretching her legs on top of the wall


Pistol squats

Pistol squats can be tough, but they are brilliant to develop single-leg strength, balance and to improve the overall mechanics of the body. 

Check out the instructional video here by the TappBrothers


One-legged heel raises

A simple exercise, but extremely important to strengthen the gastrocnemius and soleus muscles, both of which are crucial in running and jumping. 

You can find an instructional video for one-legged heel raises here.



The sooner you start, the stronger you'll become.

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