20 Key Strength Exercises for Runners

Functional Strength is an essential component for runners. It supports better running economy, more power, balanced body, delayed fatigue, and injury-prevention--essentially supporting our longevity in the sport. Where to start, when to strength train, or what to do can sometimes be overwhelming as we would like to optimize our training time. Here are 20 essential strength exercises for endurance runners, covering glutes, hips, core, quads, hamstrings, and calves — the key muscle groups that support efficient, injury-resistant running. At the end, I share how to incorporate these. 

---

LOWER BODY — POWER + STABILITY (Hips, Quads, Glutes)

1. Bulgarian Split Squat

Top exercise for single-leg strength and hip stability.

2. Reverse Lunge

Runner-friendly and knee-kind alternative to forward lunges.

3. Single-Leg Squat / Step-Down

Builds knee tracking control and hip stability.

4. Step-Ups (with knee drive)

Directly improves stride propulsion and hill strength.

5. Lateral Band Walks

Targets glute medius to prevent knee collapse and IT band issues.

6. Goblet Squat

Strengthens quads and core while reinforcing upright posture.

7. Romanian Deadlift (Single- or Double-Leg)

Strengthens hamstrings and glutes to prevent overstriding injuries.

8. Glute Bridge / Hip Thrust 

Max glute activation → better push-off and reduced back strain.

9. Curtsy Lunge

Strengthens deep glute stabilizers and improves side-to-side control.

10. Lateral Lunge

Balances running’s forward-only movement.

---

POSTERIOR CHAIN — HAMSTRINGS + CALVES

11. Hamstring Curl (Swiss ball or slider)

Crucial for knee flexion strength and hamstring symmetry.

12. Calf Raises (Straight Knee)

Strengthens gastrocnemius — the main power calf muscle.

13. Bent-Knee Calf Raises (Soleus)

Soleus = #1 endurance muscle in running → prevents Achilles issues.

14. Calf Isometric Holds

Builds tendon resilience for high-mileage training.

15. Glute-Ham Raise (or Nordic Curl Progression)

Strongest hamstring builder; protects against strain.

---

CORE & PELVIC STABILITY

16. Dead Bug

Teaches core control needed for efficient stride mechanics.

17. Pallof Press (Anti-Rotation)

Strengthens deep core stabilizers for balance on uneven terrain.

18. Side Plank (with hip lift optional)

Best for lateral core and pelvic stability.

19. Farmer’s Carry (Single Arm or Both)

Strengthens grip + trunk, improves posture during long runs.

20. Bird Dog

Improves cross-body coordination — essential for running gait.

---

There are more exercises you can do. These 20 are a great start to focus on for runners. Always focus on form first. You can add weight as you get stronger and these can be done 2-3x/week. Contact me if you’re looking for an endurance coach to help program your training for endurance, speed, and strength for your next goal race.

Please save this and share with a running friend as it helps support me to continue to share more endurance training tips for everyone. Next strength article will be on Isometric exercises and Resistance Band exercises. Thank you for reading and sharing!