Strength Exercises for Runners
Two short strength sessions a week, focused on calves, glutes and hamstrings, cover most of what runners need. Progress load or repetitions every one to two weeks and keep sessions on easier running days.
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.
Exercise programme
Work within a comfortable range. Mild discomfort is common, sharp or increasing pain is not.
1. Single Leg Calf Raise
IntermediateStarting position: Standing on one foot, light hand support for balance.
- 1Rise onto the ball of the foot as high as possible.
- 2Pause at the top for one second.
- 3Lower over three seconds.
Suitable for: All runners, especially those with calf or Achilles history.
Stop if the Achilles becomes sore the following morning.
2. Romanian Deadlift
IntermediateStarting position: Standing with a light weight in both hands, knees softly bent.
- 1Push your hips backwards while keeping your back long.
- 2Lower the weight until you feel a hamstring stretch.
- 3Drive your hips forwards to stand tall.
Suitable for: Hamstring and posterior chain strength.
Keep the load light while you learn the hip hinge pattern.
3. Single Leg Glute Bridge
IntermediateStarting position: Lying on your back, one knee bent, the other leg extended.
- 1Press through the heel of the bent leg to lift your hips.
- 2Keep your pelvis level throughout.
- 3Lower slowly.
Suitable for: Glute strength and pelvic control for running.
Stop if you get hamstring cramping and shorten the range.
When to stop and get assessed
- Sharp pain in a tendon during the exercise.
- Soreness that is worse the next morning and lasts beyond 24 hours.
When to see a physiotherapist
If a specific area keeps flaring despite consistent strength work, an assessment can target the exact tissue and load it appropriately.
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.
Medical disclaimer: this article is general education and does not replace a personal assessment. If your pain is severe, worsening, or accompanied by numbness, weakness or loss of bladder or bowel control, seek care promptly.
Book with N S Physiotherapy
In clinic in Eco Park, Centurion, or home visits across Centurion and Midrand.
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