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Strength training for runners: 11 core exercises for a great workout

Strength training will not only improve your general fitness, but it will also help you to run faster and more efficiently. Strength and core exercises should therefore be part of your training plan. In this article we will show you 11 different strength exercises that you can integrate into your training routine. The exercises focus primarily on strengthening your core muscles, but there are also some exercises to train your glutes and legs. You can get started with these exercises at any time, as you won’t need any fitness equipment.

Contents

Why is strength training so important for runners?

Strength training is not always the top priority for endurance athletes, but it is can still be quite beneficial for runners. Below we have listed some of the benefits of regular strength and core training:

  • Reduces the risk of injury: good core strength and strong leg muscles will help you to run correctly and prevent impact loading. This will help your body to adjust to continuous impact loads and more intense training.

  • Improved running efficiency: strengthening your core muscles will help to improve your posture and ensure that you have more energy whilst running. Core training will improve your balance and you will also gain more stability and have a much better posture. This will help to improve your running form, which will prevent energy loss.

  • Increase your running endurance: strong leg and core muscles will reduce the amount of energy you need to maintain your running pace. This means you can either run faster or maintain your current running pace for longer.

Strength training tips for runners

Experienced runners often recommend doing strength training at least once a week. However, you should try and do strength training twice a week to benefit from it. Many trainers advise runners to do strength training and go for a run on the same day. This gives your body different stimuli, which will help it to recover. Ideally, you should do your endurance training before your strength exercises.

In addition, make sure you stick to your rest days. It is important to rest and recover from your training and not put your body under further strain. This way, your muscles have time to recover and grow.

When starting strength training it is a good idea to gradually increase the intensity or number of repetitions over time. This will allow you to get used to your new routine without overexerting yourself.

Tip

Strength training for runners is not only important for improving your running efficiency, but it will also improve your posture and coordination. This will help you with your running training and these exercises are a great way to keep your workouts interesting.

11 strength training exercises perfect for runners

Below we will show you 11 different exercises for a strength and core workout. For these exercises you will only need comfortable sportswear and a yoga mat.

Mountain climbers

Targeted muscle groups: abdominal muscles, gluteal muscles, hip flexors, chest muscles and shoulder muscles

How to do mountain climbers: start in a press-up position facing the floor. Your hands and feet are hip-width apart. Now pull your left knee towards your chest as quickly as you can. As you move your left leg back to its starting position, pull your right knee forwards to create a flowing movement.

Repetitions: do 3 - 4 sets of 10- 20 repetitions per leg

Tip: Mountain climbers are a strength exercise that is performed with quick movements. Don’t forget to keep your back straight.

Pelvic floor exercise

Targeted muscle groups: gluteal muscles, hip flexors, hamstrings, abdominal muscles and the muscles in your lower back

How to do a pelvic floor exercise: lie flat on your back, bend your legs and place your feet hip-width apart. Put your arms flat on the floor next to you for a more fixed position. Now lift your pelvis until your thighs and upper body form a straight line. Then lower your pelvis slightly towards the floor again.

Repetitions: do 3 - 4 sets of 10 - 15 repetitions

V sit ups

Targeted muscle groups: abdominal muscles, gluteal muscles and hip flexors

How to do V sit ups: lie flat on your back on the floor and stretch your arms above your head. Your legs should be together and fully extended. Lift your upper body and legs off the floor at the same time. Try to stretch your fingertips towards your toes. Your upper and lower body will form a V-shape. Hold this position briefly and then return to the starting position.

Repetitions: do 3 - 4 sets of 10- 20 repetitions

Bicycle crunch

Targeted muscle groups: abdominal muscles, lateral abdominal muscles, gluteal muscles, hip flexors and thigh muscles

How to do bicycle crunches: start by lying flat on your back. Lift your feet off the floor and bend your knees at a 90-degree angle. Place your hands behind your head with your elbows flared. Make sure to not pull on your neck. Lift your upper body off the floor and raise your opposite elbow towards your knee in a twisting motion. Make sure to keep the opposite leg stretched out. Try to move your legs as if you were pedalling on a bike.

Repetitions: do 2- 4 sets of 15 - 20 repetitions

Dead bugs

Targeted muscle group: abdominal muscles

How to do dead bugs: start by lying flat on your back on the floor. Extend your arms straight up above your chest and bend your legs at a 90-degree angle so that your knees are pointing towards the ceiling. Now tense your abdominal muscles. Slowly stretch your right arm over your head and your left leg forwards until both are just above the floor. Hold briefly and then return to the starting position. Switch sides (left arm and right leg) and repeat this exercise.

Repetitions: 2 - 4 sets of 5 - 10 repetitions per leg

Superman

Targeted muscle groups: back muscles, abdominal and gluteal muscles

How to do a superman exercise: stretch your arms over your head with your legs extended behind you and look downwards. Tense the centre of your body to slowly lift your arms and legs off the floor at the same time and then briefly hold this position and repeat.

Repetitions: 3 sets of 10 - 12 repetitions

Plank

Targeted muscle group: abdominal muscles

How to do a plank: support yourself on your forearms. Your elbows should be under your shoulders and you need to look towards the floor. Fully extend your legs straight back and lean on your toes so that your body forms a straight line.

Stay in the plank position for 30 – 60 seconds

Tip: Avoid getting a hollow back by tilting your head back or pulling it towards your chest.

Side plank

Targeted muscle groups: lateral abdominal muscles

How to do a side plank: start by lying on your side. Your legs should be fully extended together. Support yourself on one forearm. Tense your abdominal muscles and push your hips upwards until your upper body, pelvis and legs form a straight line.

Stay in the position for 15 – 60 seconds on each side

Tip: You can increase the difficulty by lifting the top part of your leg whilst preforming a side plank. Lift your leg about five times per side and perform the exercise slowly.

Standing balance exercise

Targeted muscle groups: hamstrings, glutes, shoulder and trapezius muscles

How to do a standing balance exercise: start by standing up straight. Lean slightly towards the left, engage your core muscles and bend forwards. Extend your right leg backwards. Extend your arms forwards or to the side to maintain your balance. Your head, back and fully extended leg should form a straight line. Try to hold this position for around 5 to 10 seconds.

Repetitions: 1 - 3 sets of 5 - 10 repetitions per leg

Lunges

Targeted muscle groups: thigh, gluteal muscles and hip flexors

How to do a lunge: start off by standing up straight. Stand with your feet hip-width apart. Take a lunge forwards with your left foot and lower your torso until your knee is bent at about a 90-degree angle. Your right knee should be just above the floor and your upper body needs to remain in an upright position. Hold briefly and then return to the starting position. Now repeat this exercise with your other leg.

Repetitions: 3 - 4 sets of 8 - 15 repetitions per leg

Tip: Make sure that your bent knee does not stick out over your foot and does not tilt inwards or outwards.

Squats

Targeted muscle groups: thigh, gluteal muscles, hip flexors and abdominal muscles

How to do squats: stand up straight with your feet hip-width apart. Now bend your knees and push your buttocks back and down as if you were going to sit down. Keep your back straight. You can stretch your arms forwards to keep your balance.

Repetitions: 2 - 3 sets of 15 - 20 repetitions

Tip: You should squat until you feel a comfortable stretch in your thigh muscles. However, make sure that your bent knees do not extend out any further than the tips of your toes.

Conclusion: the importance of strength training for runners

Running mainly uses the muscles in your lower body. Strength training for runners should also focus on different muscle groups. Strengthened core muscles will improve your balance and running endurance. Training your back muscles and hamstring muscles will help you to keep a good posture and prevent you from losing your balance whilst running. Therefore, regular strength training is not only a great way to keep fit, but it can also help you to run faster and get fitter.

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References and further information

https://www.bodytrack.com.au/resource-hub-blog/strength-training-important-runners/
(Last accessed on 17.01.2024)

https://www.healthline.com/health/fitness-exercise/essential-runner-stretches
(Last accessed on 17.01.2024)

https://marathonhandbook.com/core-exercises-for-runners/
(Last accessed on 17.01.2024)

https://www.menshealth.com/uk/fitness/a34037742/best-core-exercises/
(Last accessed on 17.01.2024)

https://www.runnersworld.com/uk/training/cross-training/a33573783/a-runners-guide-to-strength-training/
(Last accessed on 17.01.2024)

The image sources in this text are in chronological order:

Cover photo: iStock.com/PeopleImages
1. Image in text: iStock.com/PeopleImages
Exercise diagrams: C&A