14 strength exercises for runners

Increase running performance and lay the ground for your ability to build muscular endurance with our 14 strength exercises for runners.


For you, as an endurance runner, strength training is paramount. So why is that?
Well, run performance is the result of stride frequency, stride length…and force. Where force is your ability to accelerate yourself in the desired direction.

Also, strength is one of two abilities required to develop the much needed muscular endurance. That is the combination of strength and endurance.

Although you get some of the strength by your actual running, you can only develop true force through a dedicated strength training program.

4 weeks of running strength

Given the need for a complementary conditioning routine to improve your running, we have combined the below strength exercises for runners in a 4-week workout cycle.

Also, when running, you need a stable and supporting core to maintain a good posture. If you succeed in this, it results in better breathing and a more efficient running step. Therefore, consider including our core program in your training.

Strength exercises for runners

In our exercises, we use resistance bands of different strength. It makes it perfect for home workouts or strength training on the go. However, if you have access to a gym, then you alter the resistance band with the equipment at the gym.

To vary the workload, we recommend a light, medium, and heavy resistance band.

Walking lunges

Walking lunges

Squat

Squat

Split squat

Split squat

Bulgarian split squat

Bulgarian split squat

Step-ups

Step-ups

Deadlift


Standing hip flex

Standing hip flex

Single-leg curl

Single-leg curl

Toe raise

Toe raise

Lying hip flex

Lying hip flex

Hammer curl

Hammer curl

Runner´s raise

Runner´s raise

Upright row

Upright row

Tubing row

Tubing row

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