Strength Training for Runners: Exercises to Improve Speed and Stamina

7 September 2025

Running is more than just putting one foot in front of the other—it's about endurance, speed, and resilience. If you're a runner looking to improve your performance, strength training is your secret weapon. It builds power, reduces injury risk, and enhances overall efficiency.

But where do you start? What exercises actually help? Don’t worry—I’ve got you covered. This guide will walk you through the best strength training exercises for runners to boost speed and stamina.

Why Strength Training is Essential for Runners

Many runners hesitate when it comes to strength training, fearing it might make them bulky or slow them down. But the truth is, incorporating strength exercises into your routine can be a complete game-changer.

Here’s why:

- Increases Running Efficiency – Stronger muscles mean better running mechanics and less wasted energy.
- Builds Power and Endurance – Strength training helps you generate more force with each stride, leading to faster speeds and longer-lasting stamina.
- Reduces Risk of Injuries – Weak muscles can lead to poor form and injuries. Strength training strengthens muscles, tendons, and ligaments, keeping you injury-free.
- Improves Core Stability – A strong core means better balance and posture, allowing you to maintain form even when fatigued.

So, let’s dive into the best exercises that will have you running stronger than ever.

Best Strength Training Exercises for Runners

1. Squats – The Foundation of Strength

Squats are a powerhouse move for runners. They strengthen the quadriceps, hamstrings, glutes, and core—all essential for strong, stable strides.

How to Do It:

- Stand with feet shoulder-width apart.
- Lower your hips down as if sitting in an invisible chair.
- Keep your chest up and knees behind your toes.
- Push through your heels to return to standing.
- Repeat for 3 sets of 10-15 reps.

👉 Pro Tip: Add weights to increase resistance and build more power.

2. Deadlifts – Build Explosive Strength

Deadlifts work wonders for your hamstrings, glutes, and lower back. They mimic the movement of pushing off the ground, making them ideal for improving speed.

How to Do It:

- Stand with feet hip-width apart, barbell or dumbbells in hand.
- Hinge at the hips, lowering the weights while keeping your back straight.
- Engage your glutes to return to standing.
- Perform 3 sets of 8-12 reps.

👉 Pro Tip: Start with light weights and focus on form before increasing resistance.

3. Lunges – Strength and Stability in Every Step

Lunges help build leg strength and improve balance—key components of efficient running.

How to Do It:

- Step forward with one foot, lowering your back knee toward the ground.
- Keep your front knee at a 90-degree angle.
- Push back to the starting position.
- Alternate legs, completing 3 sets of 10-12 reps per leg.

👉 Pro Tip: Try walking lunges for added intensity and greater range of motion.

4. Calf Raises – Stronger Push-Offs

Your calves propel you forward with every step, so strengthening them is a must.

How to Do It:

- Stand on a flat surface or an elevated step.
- Push through your toes to lift your heels.
- Slowly lower back down.
- Do 3 sets of 15-20 reps.

👉 Pro Tip: Try single-leg calf raises for an extra challenge.

5. Planks – The Core Strength You Didn’t Know You Needed

A strong core keeps you upright and stable, especially during long-distance runs.

How to Do It:

- Get into a forearm plank position, keeping your body in a straight line.
- Engage your core and hold for 30-60 seconds.
- Repeat for 3 rounds.

👉 Pro Tip: Add side planks to target your obliques for even better stability.

6. Bulgarian Split Squats – Leg Strength and Balance

This single-leg exercise improves balance, strengthens stabilizer muscles, and enhances endurance.

How to Do It:

- Stand in front of a bench or chair.
- Place one foot behind you on the bench.
- Lower into a lunge position, then push up.
- Perform 3 sets of 10 reps per leg.

👉 Pro Tip: Add dumbbells to level up the difficulty.

7. Glute Bridges – Power Your Stride

Glutes are crucial for strong, efficient running. Weak glutes can lead to inefficiencies and injuries.

How to Do It:

- Lie on your back with knees bent and feet flat on the ground.
- Push through your heels, lifting your hips toward the ceiling.
- Squeeze your glutes at the top, then lower back down.
- Perform 3 sets of 12-15 reps.

👉 Pro Tip: Try single-leg glute bridges for a greater challenge.

Strength Training Schedule for Runners

Now that you know the best exercises, how should you fit them into your routine? A well-balanced plan is key.

Beginner Plan (2 Days/Week)

- Monday: Squats, Lunges, Planks
- Thursday: Deadlifts, Glute Bridges, Calf Raises

Intermediate Plan (3 Days/Week)

- Monday: Squats, Bulgarian Split Squats, Calf Raises
- Wednesday: Deadlifts, Lunges, Planks
- Friday: Glute Bridges, Single-Leg Deadlifts, Side Planks

Advanced Plan (4 Days/Week)

- Monday: Squats, Deadlifts, Planks
- Tuesday: Bulgarian Split Squats, Calf Raises, Side Planks
- Thursday: Walking Lunges, Single-Leg Glute Bridges, Core Work
- Saturday: Heavy Lifting (Weighted Squats, Deadlifts, and Core)

Common Mistakes to Avoid

Even the best exercises won’t help if done incorrectly. Here’s what to watch out for:

❌ Skipping Form Checks – Poor form leads to injuries. Focus on technique before increasing weight.

❌ Doing Too Much, Too Soon – Gradually build resistance and intensity to avoid overuse injuries.

❌ Ignoring Recovery – Muscles need time to adapt. Give yourself proper rest days.

❌ Neglecting Core Strength – A weak core can throw off your entire running form. Include core exercises regularly.

Final Thoughts

If you’re serious about becoming a stronger, faster, and more resilient runner, strength training isn’t optional—it’s essential. By incorporating these exercises into your routine, you’ll boost speed, improve endurance, and stay injury-free.

So, lace up your shoes, grab some weights, and start building the strength that will take your running to the next level. Your body (and your race times) will thank you!