If you’re serious about running faster, it’s time to look beyond just logging miles. While tempo runs and intervals are great for improving speed, strength training is the secret weapon many runners overlook. It builds the foundation for explosive strides, enhances endurance, and reduces your risk of injury. In short: stronger runners are faster runners.
Strength training helps develop the muscle groups that power your run—especially your legs, glutes, core, and upper body. With increased strength, you can generate more force with each stride, maintain form under fatigue, and handle more intense training loads. Whether you’re aiming to shave seconds off your 5K time or go the distance in a marathon, adding strength workouts to your weekly routine can make a measurable difference.
Key strength exercises for runners
1. Lower Body Power
To boost your running performance, focus on compound movements that build power and stability. Exercises such as:
- Squats (bodyweight or weighted): Build quad, glute, and core strength
- Lunges: Improve balance, mobility, and unilateral strength
- Deadlifts: Strengthen the posterior chain—hamstrings, glutes, and lower back
- Step-ups: Mimic the running motion while activating multiple muscle groups
- Bulgarian split squats: Develop balance and hip stability on each leg
These movements mirror the mechanics of running, helping you become more efficient and explosive during your stride.
2. Core Stability
A strong core is essential for maintaining proper posture and form throughout your run, especially during long distances or sprints. Incorporate:
- Planks (front and side)
- Russian twists
- Mountain climbers
- Dead bugs
- Bird-dogs
These exercises stabilize your torso and reduce excess movement, allowing you to conserve energy and maintain speed.
3. Upper Body Strength
While it might seem less important, your upper body plays a crucial role in running. Strong arms help drive your stride, and good posture prevents fatigue. Include:
- Push-ups
- Dumbbell rows
- Pull-ups or assisted pull-ups
- Overhead presses
Together, these movements build muscular endurance and contribute to better overall running mechanics.
Training tips
Start by incorporating strength training 2–3 times a week, ideally on non-running days or after shorter, easier runs. Focus on proper form over heavy weights, especially at the beginning. Over time, apply progressive overload by increasing reps, sets, or weights to continue building strength and avoid plateaus.
Balance is key—strengthen both the front and back sides of your body to avoid imbalances that can lead to injury. Don’t forget to cool down and stretch after every session.
Build your strength and run faster
Strength training is one of the most effective ways to become a faster, more resilient runner. By investing time in building muscle, improving stability, and reinforcing proper form, you’ll find yourself running stronger, longer, and faster than ever before.
Are you ready to level up your running?
Join our challenge today—log your miles, share your progress on our running club and raise funds for a cause you care about. Let’s get stronger and make every step count.
