The Top 3 Strength Training Exercises Every Runner Needs in Their Program

tailormadehf
May 18
6 min read

If you've been logging miles consistently but ignoring the weight room, you're leaving performance on the table — and putting yourself at risk for injury.

Most recreational runners train like runners. They run more, run harder, run longer. And when something hurts, they rest — then go right back to running. The missing piece in almost every intermediate runner's program is strength training, and not just any strength training. The right exercises, done with intent and proper form, will make you faster, more efficient, and far more durable over the long haul.

Below, you'll find the three exercises that deliver the biggest return on investment for runners, why each one matters, and exactly how to do them.

Why Strength Training Is Non-Negotiable for Runners

Let's be direct: running is a sport that beats up your body. Every stride, you're landing on one leg with a force of 2–3 times your body weight. Do that 160+ times per minute, for miles on end, and the cumulative load on your muscles, joints, and connective tissue is enormous.

The research backs this up. A comprehensive review published in the Journal of Strength and Conditioning Research found that strength training can improve running economy, time to exhaustion, and maximal oxygen uptake — all critical performance factors for distance runners. Separately, a landmark meta-analysis by Lauersen, Bertelsen, and Andersen (2014) found that strength training reduced sports injuries by approximately 50% and overuse injuries by approximately 33%, with the effect increasing alongside training volume and intensity.

In plain terms: you run better and break down less when you get strong.

Strength training also corrects the muscle imbalances that running itself creates. Weak glutes lead to IT band syndrome. Weak hamstrings set the stage for knee pain and Achilles problems. Unaddressed imbalances between your left and right side compound over thousands of repetitions. The three exercises below target precisely these weak points.

Exercise 1: The Bulgarian Split Squat

Why it's essential for runners: Running is a single-leg sport. At no point in your stride are both feet on the ground simultaneously. The Bulgarian Split Squat trains each leg independently, building the single-leg strength, stability, and hip control that directly transfers to your running mechanics. It also stretches the hip flexor of your back leg — one of the most chronically tight muscle groups in runners — making it a true two-for-one move.

Elite coaches like Mike Boyle and Jay Johnson have made this a cornerstone of high-performance running programs, and for good reason: it builds the quad, glute, and hamstring strength that supports powerful push-off and stable knee tracking on every stride.

How to Execute It:

Stand 2–3 feet in front of a bench or box. Place the top of one foot on the bench behind you, laces down.
Keep your torso upright, chest tall, and core engaged throughout.
Lower your back knee toward the floor in a controlled descent — aim for a 3-second count down.
Your front shin should stay relatively vertical. Avoid letting your front knee cave inward.
Drive through your front heel to return to the starting position.
At the bottom, your front thigh should be parallel to the floor (or as close as mobility allows).

Common mistakes to avoid:

Leaning excessively forward at the torso
Allowing the front knee to track inward (valgus collapse)
Rushing the descent — slow and controlled builds more functional strength

Programming: 3 sets of 8–10 reps per leg. Start with bodyweight only until the pattern feels solid, then add dumbbells or a kettlebell held at your sides.

📹 Watch the tutorial: Bulgarian Split Squat for Runners – YouTube

Exercise 2: The Single-Leg Deadlift

Why it's essential for runners: If the Bulgarian Split Squat builds leg drive, the single-leg deadlift builds the stability and posterior chain strength that keeps your form intact when fatigue sets in. This exercise hammers the glutes, hamstrings, and core simultaneously while also demanding the ankle, knee, and hip stability that running requires in every single stride.

Unlike a bilateral deadlift, this variation doesn't allow your stronger side to compensate — each leg has to do its own work. That makes it a powerful tool for identifying and correcting left-to-right imbalances before they become injuries.

How to Execute It:

Stand tall on one leg with a soft bend in the standing knee. Hold a dumbbell or kettlebell in the opposite hand (right hand if standing on left leg).
Engage your core — draw your navel in and gently squeeze your glutes.
Hinge forward at the hip, pushing the free leg back and reaching the weight toward the floor. Keep your back flat and hips square — resist the urge to rotate open.
Lower until you feel a stretch in your standing leg's hamstring, or until your torso is close to parallel with the floor.
Drive through your heel to return to the upright position, squeezing the glute of the standing leg at the top.
Control is everything here. A slow, deliberate rep builds more functional strength than a fast, sloppy one.

Common mistakes to avoid:

Rounding through the lower back instead of hinging at the hip
Letting the hips rotate open (the free leg swings out to the side)
Going so heavy that balance breaks down — prioritize control over load

Programming: 3 sets of 8–12 reps per leg, 1–2 times per week.

📹 Watch the tutorial: Single Leg Deadlift for Running – YouTube

Exercise 3: The Barbell Hip Thrust

Why it's essential for runners: Your glutes are the engine of your running stride. They extend the hip, generate propulsive force, and stabilize your pelvis every time your foot hits the ground. Yet for most runners, the glutes are dramatically undertrained relative to the demand placed on them.

The barbell hip thrust is the single most effective exercise for isolating and loading the gluteus maximus. Research published in Sports Medicine found that the hip thrust produced greater glute hypertrophy than virtually any other lower-body exercise over a 12-week period. For runners, stronger glutes translate directly to a more powerful stride and better knee stability — and that means faster times and fewer injuries.

How to Execute It:

Sit on the floor with your upper back resting against a bench or box (the edge should sit just below your shoulder blades).
Roll a barbell over your hips. Use a pad or folded mat to cushion the bar.
Plant your feet flat on the floor, hip-width apart. Your shins should be roughly vertical at the top of the movement.
Drive through both heels, extending your hips upward until your body forms a straight line from shoulders to knees.
At the top, squeeze your glutes hard and hold for a 1–2 second pause.
Lower under control back to the starting position.
Keep your head in line with your spine — it will naturally tilt slightly back at the top, which is fine.

Common mistakes to avoid:

Overextending (hyperarching) the lower back at the top — the goal is a neutral spine and full glute squeeze, not a backbend
Letting the knees cave inward during the drive
Using momentum instead of controlled muscular contraction

Programming: 3 sets of 8–12 reps. Start with just the bar or a moderate load to dial in technique before increasing weight.

📹 Watch the tutorial: Hip Thrust Tutorial: Proper Form & Technique – YouTube

How to Add These to Your Training Week (PDF Download)

You don't need to overhaul your schedule. Twice a week is enough to see significant results. Perform these exercises on days between your harder running sessions so you're not doing them on fatigued legs, and always allow at least 48 hours of recovery before a key run workout.

A simple structure might look like this:

Monday: Easy run
Tuesday: Strength session (all 3 exercises)
Wednesday: Tempo or interval run
Thursday: Easy run or rest
Friday: Strength session (all 3 exercises)
Saturday: Long run
Sunday: Rest or easy recovery run

The Bottom Line

You don't need to spend hours in the gym. You need to be consistent with a small number of high-value exercises. The Bulgarian Split Squat, Single-Leg Deadlift, and Barbell Hip Thrust give you unilateral strength, posterior chain power, and hip stability — exactly what your body needs to run stronger, stay healthy, and keep building for the long term.

Pick up the weights. Your running will thank you.

Want a FREE training plan to integrate strength and running? Click here to download your PDF!

References:

Lauersen, J.B., Bertelsen, D.M., & Andersen, L.B. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine, 48(11), 871–877.
Suchomel, T.J., Nimphius, S., & Stone, M.H. (2016). The importance of muscular strength in athletic performance. Sports Medicine, 46(10), 1419–1449.