Strength Exercises for Runners
Runners do not need a bodybuilding programme. They need enough strength in a handful of key areas to absorb repeated impact for hours at a time.
Where to put your effort
Calves absorb the largest share of running load, particularly at faster paces. Glutes control the pelvis and knee position. Hamstrings manage the swing phase of the stride. A routine covering these three areas addresses most running related weaknesses.
How to fit it into a training week
Place strength sessions on the same day as an easy run or immediately after a run, keeping at least one full day before a hard session. Twenty to thirty minutes twice a week is enough to make a measurable difference over a season.
If you're in Centurion or Midrand and want personal guidance, our physiotherapist offers same day appointments in clinic in Eco Park, Centurion, or at your home.
Related physiotherapy services
Frequently asked questions
Will strength training make me slower?+
No. Strength work is generally associated with improved running economy and lower injury rates.
How heavy should I lift?+
Heavy enough that the last two repetitions are genuinely challenging with good technique.
Can I strength train during race week?+
Yes, but reduce volume significantly and avoid new exercises close to race day.
How long before I notice benefits?+
Strength changes usually become noticeable after six to eight weeks of consistent training.
Book with N S Physiotherapy
In clinic in Eco Park, Centurion, or home visits across Centurion and Midrand.