“Your Legs Called — They Want Backup"

Exercises for Runners

When I share that I am a strength coach, I meet athletes from all kinds of running backgrounds — sprinters, long‑distance runners, and everything in between. Running alone won’t create the same adaptations as heavy resistance training, which is why it’s important to identify your goals and then reverse‑engineer your training to match the adaptations you want.

Long‑distance running improves your endurance and energy efficiency. Heavy weight training increases muscle strength and size. If you want to train for power, you would incorporate plyometrics. If flexibility is your goal, you would progressively overload your stretching routine. But the body can only adapt to so many stimuli at once. Even something like adjusting your diet to lose fat mass can lead to unintended muscle loss if not done carefully.

Strength training helps runners stay strong, balanced, and injury‑resistant. Below are key exercises and why they matter.

Lower Body Strength for Runners

Squats

Goblet squats or back squats are foundational. Changing your stance (wide, staggered, or shoulder‑width) shifts emphasis among the quads, glutes, adductors, and abductors. These muscles support hill running, stabilize you during lateral movements, and help maintain efficient form as fatigue sets in.

Step‑Ups

Step‑ups mimic the single‑leg demands of running. A slight forward lean (not a collapse) increases glute activation — the muscles that keep you upright and powerful with each stride.

Lunges

Forward, reverse, and lateral lunges build strength and stability through the hips and legs. They also challenge balance and single‑leg control, both essential for efficient running mechanics.

Calf Raises

Runners often overlook the calves, even though they absorb and produce a huge amount of force with every step.

• Standing calf raises target the gastrocnemius.

• Bent‑knee (seated) calf raises emphasize the soleus — a key endurance muscle for distance runners. Stronger calves improve push‑off power and reduce risk of Achilles and plantar‑related issues.

Core Training for Runners

A strong core keeps your torso stable, reduces energy leaks, and helps maintain posture during long runs.

Great options include:

• Planks and side planks for anti‑extension and anti‑lateral‑flexion strength

• Dead bugs for coordination and trunk control

• Pallof presses for rotational stability

• Back extensions or hip hinges to strengthen the posterior chain and support upright posture

Think of core work as the “bridge” between your upper and lower body — the more stable it is, the more efficiently you move.

Upper Body Strength for Runners

Upper body training isn’t about bulking up — it’s about balance and posture. Strong arms and shoulders help maintain rhythm and reduce fatigue late in a run.

Useful movements include:

• Rows (dumbbell, cable, or band) to counteract forward‑shoulder posture

• Push‑ups for functional pressing strength

• Pull‑ups or lat pulldowns to strengthen the back and improve arm drive

• Light shoulder work (lateral raises, rear‑delt flies) to support posture and reduce overuse strain

A balanced upper body helps you breathe better, maintain form, and stay efficient.

Putting It All Together

A well‑rounded strength routine for runners typically includes:

• 2–3 lower‑body strength movements

• 1–2 calf‑focused exercises

• 2–3 core movements

• 1–2 upper‑body exercises

• Optional: plyometrics or mobility work depending on goals