In Part 4.4, I discussed some common running-related injuries, my personal experiences with them, how I managed them, and what you can do to potentially prevent them in the first place. In this post, we will focus on one of the most effective injury-prevention tools available to runners: strength training.
More specifically, we will focus on exercises that are particularly useful for runners.
I often describe running as a single-legged contact sport.
It is a single-legged activity because, with every stride, you are supported by only one leg at a time. It is also a contact sport because your feet repeatedly strike the ground thousands of times during a run. During faster running, the forces transmitted through the body can exceed several times your body weight with every step.
Imagine repeatedly punching a wall with your fists for an hour. You would probably want strong wrists, arms, and shoulders to tolerate the impact. Running is no different. To reduce your risk of injury and improve performance, your muscles, bones, tendons, ligaments, and connective tissues need to be strong and resilient enough to handle those repetitive forces.
As always, I do not believe that proper lifting technique can be learned solely from reading an article or watching videos online. If you are new to strength training, I strongly recommend finding an experienced friend, coach, physiotherapist, or personal trainer to teach you proper form and help you progress safely.
You will notice that many of the exercises discussed here are single-legged movements. This is intentional. Running is a single-legged activity, so much of our strength training should also challenge balance, stability, coordination, and force production on one leg at a time.
Single-Leg Deadlift
The single-leg deadlift is a variation of the Romanian deadlift performed on one leg.
This exercise primarily targets the glutes, hamstrings, and other muscles of the posterior chain. These muscles play a critical role in running propulsion, helping drive the body forward with every stride.
Because it is performed on one leg, the exercise also improves balance, stability, and coordination while helping identify and correct strength imbalances between the left and right sides.
Quarter Squats
From my experience, heavy full-range squats can require significant recovery time and may be difficult to incorporate during demanding race preparation blocks. They can also place considerable stress on the lower back, particularly when fatigue accumulates.
Quarter squats allow runners to use relatively heavy loads while working within a range of motion that more closely resembles the joint angles encountered during running.
They are an efficient way to build strength and power in the legs while generally reducing recovery demands compared to deeper squatting variations.
Bulgarian Split Squat
The Bulgarian split squat is one of my favourite strength exercises for runners.
This single-legged squatting movement heavily targets the quadriceps while also challenging the glutes, balance, and hip stability.
Compared with quarter squats, Bulgarian split squats allow for a larger range of motion and greater single-leg emphasis. Because the rear foot is supported, many runners find them easier to perform safely than other single-leg squat variations.
Weighted Heel Raises
Weighted heel raises are an essential exercise for runners and a staple in almost every strength program I prescribe.
The calf muscles are among the most important muscles in running. They store and release large amounts of elastic energy with every step and contribute significantly to running speed, efficiency, and endurance.
Strong calves may also help reduce the risk of common running injuries involving the Achilles tendon, plantar fascia, and lower leg.
Both double-leg and single-leg variations can be useful, and progressing the exercise with additional weight is often necessary for continued improvement.
Walking Lunges
Walking lunges are another excellent single-legged exercise that trains nearly every major muscle group in the lower body.
They challenge the quadriceps, glutes, hamstrings, calves, balance, and coordination simultaneously.
Because they involve moving forward through space, walking lunges also closely mimic some of the dynamic stability demands encountered during running.
The Lunge Sequence
The lunge sequence builds upon the walking lunge by incorporating medicine ball rotations and multidirectional movement patterns.
This exercise challenges not only the legs, but also the core, coordination, balance, and rotational stability of the trunk.
Running may appear to occur primarily in a straight line, but controlling rotational forces through the hips and torso is an important component of efficient movement and injury prevention.
I generally recommend mastering standard walking lunges before progressing to this variation.
The Clam Shell
The clam shell is a simple but highly effective exercise for strengthening the gluteus medius.
The gluteus medius plays a crucial role in stabilizing the pelvis when standing or running on one leg. If this muscle is weak, the hips may drop excessively during running, forcing other muscles and structures to compensate.
Many running injuries can be traced, at least in part, to poor hip stability and inadequate gluteus medius strength. Despite its simplicity, the clam shell remains one of the most valuable exercises for addressing this problem.
Resistance bands can be added as strength improves to increase difficulty.
Side Plank Adductor Hold
The side plank adductor hold is a deceptively challenging exercise, so start cautiously.
The hip adductors are often overlooked by runners, yet they serve several important functions. They help stabilize the pelvis, absorb impact forces, generate power, and assist with efficient movement of the lower limbs.
Weak adductors may contribute to groin injuries and can also increase stress on other muscles by forcing them to compensate.
This exercise simultaneously trains the adductors, core, shoulders, and hip stabilizers, making it an extremely efficient addition to a runner’s strength program.
Dips and Pull-Ups
Why should runners train their upper body?
An important component of running economy is the arm swing. Efficient arm movement helps balance rotational forces generated by the legs and contributes to overall running efficiency.
Pull-ups strengthen the latissimus dorsi, while dips strengthen the chest, shoulders, and triceps. Together, these muscles contribute to a strong and efficient upper body.
Strong upper-body muscles help maintain posture during long runs and reduce unnecessary movement that wastes energy. The elastic recoil produced by muscles and connective tissues may also contribute to more economical movement patterns.
That said, runners generally do not benefit from carrying excessive upper-body mass. Additional muscle is still weight that must be carried over every kilometre.
For this reason, I prefer bodyweight exercises such as pull-ups and dips for most runners. They provide excellent strength benefits while minimizing the risk of accumulating unnecessary bulk.
Final Thoughts
You do not need to perform every exercise in this article.
In fact, a relatively small number of well-executed exercises performed consistently will outperform an elaborate program that you cannot maintain.
If I had to prioritize, I would focus on:
- Quarter Squats
- Bulgarian Split Squats
- Single-Legged Deadlifts (once you master the normal deadlift)
- Weighted Heel Raises (single-legged)
- Clam Shells
- Side Plank Adductor Holds (once you master a side plank)
- Pull-Ups
Do these 2 to 3 times per week, on non-consecutive days.
Remember that strength training should support your running, not compete with it. The goal is not to become a powerlifter. The goal is to become a stronger, more resilient, and more efficient runner.
Consistently good beats occasionally great every single time.
In Part 4.6, we will discuss additional ways to improve running economy beyond the strength training principles covered in this post. The focus will be on running-specific drills and how they can help improve efficiency, coordination, biomechanics, and overall running performance.
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