The Most Important Strength Moves for Runners – Brittany Kellogg

Last week we explored the 3 biggest benefits of strength training for runners, and this week we’re going to take that a step further: let’s create a routine that will help the majority of us build the strength we need to run well for longer.

***Disclaimer: These are general guidelines, not a prescriptive strength program. If you have specific health issues or injuries, be aware that not all of these moves may work for you. Find a local coach in person to get 1:1 help—that’s what we’re here for.

The Most Important Areas to Strengthen (Science Stuff)

Think about what feels tired after a harder run—quads, hamstrings, hips, maybe calves after a few hills in Sequoyah. That’s not random. Running is a repetitive, single-leg movement. Every stride is essentially a controlled single-leg hop forward.

Because we only move forward when we run, our muscles get very good at that one pattern. But life—and especially injury prevention—requires more than just forward motion. If you suddenly had to shuffle sideways or stabilize on uneven ground, you might notice some weakness. That’s why we train laterally and with control in different directions.

Now think beyond your legs.

Ever notice your core feels tired after fast strides? Or your upper back gets sore during longer runs? That’s because running isn’t just a leg activity. Your core stabilizes your spine and transfers force with every step. Your upper back and shoulders help maintain posture so you’re not collapsing forward as fatigue sets in.

When we strength train, we’re not just building “bigger muscles.” We’re building support systems. Strong hips protect knees. Strong calves support ankles. A strong core keeps everything coordinated. A strong upper back keeps you upright when the miles add up.

If you pay attention to where you fatigue most, you’ll often find clues about where your body needs a little extra support.

The Workout

We’re going to take those areas to strengthen and create a repeatable set of workouts that you can continually progress as you get stronger.

Legs: squats, lunges, hinges (deadlifts), hip thrusts, calf raises

Core: plank variations, dumbbell pull-throughs, rotations, proper breathing techniques

Upper Body: push-ups, pull-ups, rows, posture exercises for upper back

Ideally you would like to hit each body part twice per week, and even for beginners, twice a week is the minimum for strength training I would recommend. Twice per week is ideal for noticeable progress, but even once is better than none.

For two days a week, we could combine everything and create two plans that encompass the full body.

Example: Workout A—full body circuit of 10 each: air squats, push-ups, lunges or step-ups, rows, banded core rotations, and a 30 second plank hold. Complete 3-4 rounds through, only resting after a full circuit

Workout B—3 sets of 12 reps of each move: pull-ups, weighted hinge, push-ups, weighted squat or leg press, lateral lunges.

For three days a week, we could do the same two workouts from before, but add a third day with some additional power moves or some speedier exercises for beginners. (If you’re brand new to strength training, skip Workout C and opt for alternating A & B each time you work out.)

Example: Workout C higher intensity—3 sets of 5-8 reps of each move: power step-ups (or regular step ups), box jumps or vertical hops, push-ups at a quick pace, lateral shuffle or karaoke moving in both directions left/right.

If you’re a complete beginner, start with this! If you are more advanced, add some weight to any movement.

To Progress

As you become stronger, you’ll want to make sure these exercises stay challenging. You could try switching up the order of exercises, you could add some additional time under tension (i.e. pause at the bottom of a squat for 2 seconds), you could add some weight, or you could take away some stability (i.e. if you’ve been doing stationary lunges, you could try walking; bulgarian split squats instead of regular air squats). The possibilities are endless.

The Bottom Line

If you are a runner, your body needs you to take care of it, and that includes strength training. If your body hurts, it’s trying to tell you something—listen to it. Aside from illness, injury is the biggest risk of athletes, usually due to overuse. Like we mentioned last week, strength training won’t prevent injury 100%, but keeping muscles and joints strong will make you more resilient and injury-resistant.

If you have questions, please reach out! These exercises will get you started, but if you have any concerns or have any injuries or special circumstances, please talk to a professional before jumping into any new program.

Happy miles, everyone!

—bk