While flexibility is important for runners, the primary need we see in our injured runners is not being strong enough! Common areas our runners can improve their strength is their core, hips, quads, hamstrings, and calves. If you’re serious about running and have goals to run further, faster, and with less risk for injury and pain, we recommend you schedule a performance training visit with us. You should also take a look at our Running Tips and Resources blog for all things running: dynamic warmups, mobility, strength, training plans, and common injuries.
In the meanwhile, these 5 exercises below will get you off to a good start! Perform 3×10, 3x/week. Add weight and resistance as needed to make the challenge appropriate. We recommend a much more comprehensive strength program custom to your needs we can help you design, but for now, this is a good start! Check out the video below for the quick run through and the individual videos for more specifics about form. Finally, check out our core, hip, quad, and foot/ankle strengthening playlists below for more exercises!
5 Strength Exercise for Runners
1. Deadbug with Loop Band
2. Side Plank with Top Hip Abduction
3. Reverse Lunge
4. SL Runner’s RDL
5. SL Soleus Heel Raise
The exercises above will certainly help improve your strength to help your running. To be even more well rounded in your strength, add some variety with your core and hip strength with the exercises below.
Core Strengthening Playlist
Hip Strengthening Playlist
Again, while flexibility is important, we find that most of our runners need strength to get out and stay out of pain, or at least minimize it. Increased strength also happens to improve our runners’ speed, duration, and form. That’s a win-win! If you are ready to up your running game with a customized plan to you, don’t hesitate to schedule your performance training evaluation. If you are currently limited by pain, we can help! You can schedule here.
We hope the above helps you run faster, longer, and with less pain!
Dr. Dane Happeny, PT, DPT, OCS, CF-L1
Doctor of Physical Therapy
Board Certified Orthopedic Specialist
CrossFit Level 1 Trainer