12 Best Strength Training Exercises for Runners

10-minute strength training routine for runners to build a stronger body that is less prone to injuries.

As a runner, you need a strong lower body and a solid core to reduce your risk of injuries during your run and improve your performance.

While running improves your cardiovascular health and endurance, it falls short when it comes to building strength.

Adding a strength training workout to your training brings tremendous benefits to your run and injury prevention by improving the followings: 

  • mobility
  • flexibility
  • range of motion
  • strength
  • posture

By strengthening your body, you are able to withstand the impact of your running better and maintain good posture during the run. While you can build strength from most “strength training workouts”, strength workouts for runners should never be just about building strength.

Workout routines that train not just muscles but also running specific movements should be at the core of runner’s strength training.

Training for movements and building functional strength allows runners to gain balance and stabilization it takes to assist movements across all planes of motions. 

Exercises such as multi-muscle exercises are especially known to utilize multiple planes of motions and develop functional strength.

We developed a strength training workout plan that incorporates multi-muscle exercises and workouts that train running specific movements.

This routine also includes foam rolling exercises, “stretches and warm-ups” to loosen the muscles, and properly prepare the body for the strength training and next running session. 

12 Best Strength Training Exercises for Runners

12 Strength Training Exercise Routines for Runners

There are three parts to this workout routine.

Do not skip the warm-up portion, as it properly preps your body for the strength training routine.

12 Best Strength Training Exercises for Runners

Foam Roller Exercises

  • Glutes
  • IT-Band
  • Quads
  • Calves


  • Forward Lunge Elbow to Instep
  • Sumo Squat to Stand


  • Inverted Hamstring Stretch
  • Mini-Band Walk

Strength Training Exercises

  • One-Leg RDL to Row
  • Swiss Ball T-Raises
  • Valsilde Leg Curls
  • Kneeling Side Plank – Leg Up
Djohny Alexandre

NASM, ACSM - Co-Founder

Djohny Alexandre holds a B.S. in Exercise Science, as well as numerous certifications in nutrition and exercise including NASM, ACSM, and C.H.E.K.

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