5 Strength Training Exercises for Runners

Runners need to incorporate strength training into their running routine. Adding strength helps runners avoid injury and run stronger. The follow exercises should be added to any runners routine.

Single-Leg Squat

  • Stand with your left leg on a box with the right leg to the side of the box.
  • Bend your left knee to squat down then rise back up
  • Do 6-12 reps per leg

Calf Raises

  • Stand on a box with your heels hanging off the edge
  • Lift up on your toes then pick up your left foot and lower your right heel slowly
  • Do 6-12 reps per leg


  • Squat down and hold a medicine ball toward your right knee
  • Use your abs as you stand up and bring the ball diagonally across your body to above your left shoulder
  • Repeat on the other side, that is one rep
  • Do 6-12 reps


  • Stand with dumbbells and hinge forward at your hips
  • Keep your back flat and lower the dumbbells to just below your knees
  • Rise up slowly to stand straight
  • Do 6-12 reps

Single-Leg Bridge

  • Lie on your back with your knees bent and arms at your sides
  • Extend your right leg out and lift your hips into the air slowly
  • Return to the starting position
  • Do 6-12 reps per side