If you've ever asked me, "What should I do in the gym as a runner?", you've probably heard me say the same thing: keep it simple, and keep it consistent.
I'm Coach Asher, a physical therapist and strength coach. Most runners I meet don't need a complicated program. They need a handful of good exercises, done well, a couple of times a week. In this guide, I'll walk you through the strength exercises for runners I use most with my athletes, why each one matters, and how to fit them into your week.
Why Strength Exercises Matter for Runners
Running is repetitive, and every stride asks your body to absorb force and push off again. Strength training gives your muscles and tendons more capacity to handle that work.
Here's what I want strength work to do for you:
Build power. Stronger glutes, quads, and calves help you push off the ground with better control.
Improve stability. Your hips and core keep your body steady, especially when you're tired.
Support endurance. When your body holds its form deeper into a run, late miles feel more manageable.
Help you stay healthy. A body that can tolerate load is easier to train consistently. (For more on that side of things, see my guide to common running injuries.)
I won't promise that strength training will make you faster or injury-proof. What I can say is that it's one of the most useful tools I have for helping runners train week after week.
How to Use This Routine
Before we get to the exercises, a few ground rules:
Frequency: Two sessions per week is a great starting point.
Volume: Most exercises work well at 2–3 sets of 8–12 reps. For holds, aim for 20–40 seconds.
Effort: Finish each set feeling challenged but in control, with good form and a couple of reps left in the tank.
Timing: Do strength work after an easy run, or on a separate day. Avoid heavy leg work right before a key workout or long run.
Progression: When a set feels easy, add a little weight, slow the tempo, or move to a harder variation.
If something causes sharp or lingering pain, stop and have it checked by a provider.
The 8 Best Strength Exercises for Runners
1. Glute Bridge
What it builds: Glute strength and hip extension.
Lie on your back with your knees bent and feet flat. Press through your heels, lift your hips until your body forms a straight line from shoulders to knees, pause, and lower slowly.
Coach's tip: Squeeze your glutes at the top without arching your lower back. Once it feels easy, try a single-leg version.
2. Split Squat or Reverse Lunge
What it builds: Single-leg strength in your quads, glutes, and hips.
Take a long step back (or stay in a split stance) and lower your back knee toward the floor, keeping your front foot planted and your torso tall. Press through your front foot to stand.
Coach's tip: Running is one leg at a time, so single-leg work is where the carryover lives. Start with bodyweight, then add dumbbells.
3. Single-Leg Romanian Deadlift
What it builds: Hamstrings, glutes, and balance.
Stand on one leg with a soft knee. Hinge at the hips, reaching your hands toward the floor while your other leg extends behind you. Return to standing by driving your hips forward.
Coach's tip: Keep your hips square to the ground. If balance is tough, lightly touch a wall with one hand.
4. Step-Up
What it builds: Quads, glutes, and control on one leg.
Place one foot on a box or sturdy step. Drive through that leg to stand tall, then lower slowly.
Coach's tip: The lowering phase is where the control happens. Take about two to three seconds on the way down.
5. Calf Raise (Straight and Bent Knee)
What it builds: Calf and Achilles strength.
Rise onto the balls of your feet, pause at the top, and lower slowly. Do some sets with straight knees and some with bent knees to work different calf muscles.
Coach's tip: Your calves absorb a lot of force when you run. Slow, controlled reps often matter more than heavy weight at first.
6. Side Plank
What it builds: Core and hip stability.
Lie on your side, prop up on your forearm, and lift your hips so your body forms a straight line. Hold, then switch sides.
Coach's tip: Stack your shoulders over your elbow and keep your hips high. Don't let them sag.
7. Dead Bug
What it builds: Core control and trunk stability.
Lie on your back with your arms up and knees bent over your hips. Slowly lower your opposite arm and leg toward the floor while keeping your lower back steady. Return and switch sides.
Coach's tip: Move slowly. If your back arches, shorten the range.
8. Lateral Band Walk
What it builds: Hip stability, especially your side glutes.
Place a resistance band around your thighs or ankles. Sit into a slight squat and step sideways, keeping tension on the band and your toes pointing forward.
Coach's tip: Keep your steps small and controlled. You should feel it on the outside of your hips, not your knees.
Sample Weekly Plan
Here's one way to fit it in. Adjust it to your schedule.
| Day | Focus |
|---|---|
| Session A | Glute bridge, split squat, calf raise, side plank |
| Session B | Single-leg RDL, step-up, dead bug, lateral band walk |
Single-leg RDL, step-up, dead bug, lateral band walk
Alternate sessions across your week, and place them after easy runs or on non-key days. If your week is packed, a shorter session is always better than skipping it.
Common Mistakes I See
Going too heavy, too fast. Build form first, then load.
Skipping strength during race build-ups. This is often when it matters most. Reduce volume if needed, but try to keep some in.
Doing it once in a while. Two steady sessions beat one huge session every few weeks.
Ignoring pain. Muscle fatigue is normal. Sharp or lingering pain is not.
Copying a random plan. Your history, schedule, and goals shape what you need.
When Strength Training Needs to Be More Personal
Here's the honest part. A list of exercises is a great starting point, but it can't tell when you're tired, stressed, or compensating.
At Dasher Personalized Running, strength is built into every 1-on-1 plan through Strength for Runners workouts, along with warm-up, mobility, and core routines. I adjust the work based on your training load, so it supports your running instead of competing with it. You can learn more about how that works in my guide to working with an online running coach.
Ready to Build a Stronger, More Durable Run?
If you want strength work that fits your running, your schedule, and your history, let's talk. At Dasher Personalized Running, we'll build a plan around your goals and adjust it as life changes.
Contact us to get started.
Frequently Asked Questions
1. What are the best strength exercises for runners?
Glute bridges, split squats, single-leg Romanian deadlifts, step-ups, calf raises, side planks, dead bugs, and lateral band walks are a strong foundation.
2. How often should runners strength train?
Two sessions per week works well for most runners. Adjust based on your training load and recovery.
3. Should I lift before or after running?
For most runners, after an easy run or on a separate day works best. Avoid heavy leg work right before hard workouts or long runs.
4. Do I need gym equipment?
Not necessarily. Many of these exercises work with bodyweight, a step, and a resistance band. Dumbbells help as you progress.
5. Will strength training make me bulky or slow?
Not with the kind of strength work I program for runners. It's designed to support your running, not to add unnecessary size.
6. Can I do these exercises if I'm coming back from an injury?
It depends on the injury. If you're recovering, check with a healthcare provider, and a coach can help you rebuild gradually.