Any athlete and runner, in particular, would like to select that training which boosts up his power and enhances the performance. However, not the right guide, not the proper form of training and due to many other causes most of the athletes fail to realize their running potential. 

Also getting fit, strong, performing, having good bone mass, and minimizing injuries require proper strength training which is very vital for a runner. If you are experiencing all these challenges then this is the best place to be if you want to achieve your running objectives. In this article we will highlight the ten best and most potent strength training exercises for runners. 

10 Exercise Strength Training For Runners 

 These can be done at home just without any equipment. Also, they work on the muscles that are vital in running such as the glutes, hamstrings and the quads. Most important  exercises for your fitness:Most important  exercises for your fitness: 

 1. Squats 

 Squats are a perfect strength building exercise for every runner aiming at experiencing improved forces. It exercises the lower body muscles which include the butts, thighs, hamstrings and quadriceps needed in the activity of running. 

 How to Perform Squats? 

•  Here are some steps to perform a proper squat:Here are some steps to perform a proper squat: 
•  Start making the formation with your feet — your feet should be upstream to each other a little bit. 
•  Ensure that your chest is up and your back straight while your abdominal muscles are tensed. 
•  Squat down by bending from the knees and the thighs bringing the butt down to secrete on heels. 
•  This should be done until your thighs reach the ground level, that is when your thighs are parallel to the ground floor. 
•  When ready to stand, push through your heels to get back to standing posture. 

 The benefits of squats for runners include: 

•  Improved running performance 
•  The findings point to the improvement of the strength in the muscles of the lower body. 
•  Reduced risk of injury 
•  Improved balance and stability 
•  Increased bone density 
•  It is also useful to add squats into your strength training program as a great way to enhance your overall running abilities for achieving your running objectives.

2. Deadlifts 

 Deadlift is one of the best strength training exercises that can enhance overall strength and power in runners. 

 How to perform Deadlift? 

•  Here step by step guide on how to perform a proper deadlift:Here step by step guide on how to perform a proper deadlift: 
•  Start with feet slightly more than shoulder width apart with hands on a barbell holding it with an overhand grip and your arms fully extended and perfectly straight and your back perfectly flat. 
•  Depending on the knees and the hips while leaning forward with the back remaining straight. 
•  Pick up the barbell off the floor by pushing with the heels and by pulling the scapula retracted. 
•  Lower the barbell down further and at the same time draw the stomach muscles in and try to maintain your posture. 

 Advantage of Deadlifts when it comes to Strength Training 

 The benefits of deadlifts for strength training include:The benefits of deadlifts for strength training include: 

•  Development of overall ability and strength with special emphasis on power. 
•  Posture enhancement and minimizing the chances of developing an injury 
•  Better and improved bone mass and enhanced exercise capacity 
•  Incorporating that deadlifts into your strength training you will see great improvements in your fitness and strength. If you do deadlift exercise properly and in a regular manner then you are on the right track of improving your strength and power level as an athlete. 3. Lunges 

•  Lunges are a complex strengthening movement which can be used to enhance the general lower body strength and solidity. 

 Lunge 

 How to perform Lunge? 

•  Here step by step guide on how to perform a proper lunge:Here step by step guide on how to perform a proper lunge: 
•  First, you have to stand right footed as they are as wide as shoulder width. 
•  From the starting position, move the forward leg to advance one step and bend both the legs at the knee and back until they are perpendicular to the ground. 
•  Bend the front knee to form a 90-degree angle at the knee joint while your back similar knee supinates the back knee towards the floor while maintaining an upright posture throughout. 
•  Slide your front heel back to the starting position. 
•  
•  Perform the above exercise with the opposite leg adopting the same procedure that was followed in the left leg. 

 The benefits of lunges strength training for runners include: 

•  Improved lower body strength: Lunges as an exercise targets the quadriceps, glutes as well as the hamstrings.  
•  Lunges automatically engage muscles in the leg and the abdominal wall that is responsible for stability in the exercise. 
•  Lunges also improve posture, considering that the muscles that are used to execute the movement correct the posture of the back. 
•  Lunges are beneficial in developing muscles and as a result joint other activities to prevent cases of injuries happening. 
•  The general performance of an athlete can be enhanced by movements like the lunges. 

4. Hip thrusts 

 Hip thrusts as a core strength exercise strengthens the glutes and hamstrings and can easily fit into a runner’s training plan. 

 Hip thrusts exercise: How To Do Hip Thrusts? 

 Here are some steps to perform hip thrusts correctly:Here are some steps to perform hip thrusts correctly: 

•  Lie across a bench or bench press with your back towards it and your legs resting flat on the ground with a barbell resting on your hips 
•  Lay the barbell across the hips and lower back in the position of the bench. 
•  Activate the glute and the abdominal muscles then push through the heel to come up to a single-leg-aerial position. 
•  Clasp the top and then lower the hips to the ground. 
•  As indicated in the various points that have been discussed in this paper there is a number of benefits that come with performing Hip thrusts for strength training as contained in the following guideline. 

 Benefits of hip thrusts strength training for runners: 

•  Stronger glutes and hamstrings 
•  Improved hip mobility 
•  Improved posture 
•  Higher rate of movement and greater agility 
•  Reduced risk of injury 

 Therefore, it can be concluded that the use of hip thrust in any strength-training program has numerous implications to any runner. The hip thrusts exercise is powerful in that it strengthens the glutes and hamstrings on a consistent basis as well as improves one’s hip rotation, posture and consequently making one a better runner. 

 5. Glute bridges 

 In strength training for runners, glute bridges are commonly recommended since this exercise particularly involves the glutes, hamstrings and lower back, all of which are crucial to running. 

 What more needs to be done during the form of execution of Glute Bridges? 

 Here are some steps to perform glute bridges correctly:Here are some steps to perform glute bridges correctly: 

•  Lying on your back with knees bent, feet flat on the ground and your arms close to your side. 
•  Squeeze the glute muscles and the abdominal muscles together and lift the hips of the ground to form a straight line from the shoulders to knees. 
•  Clamp the glutes at the top, and then bring the hips back to the floor. 

 Benefits of Glutes Bridges 

 Benefits of Glute Bridges strength training for runners:Benefits of Glute Bridges strength training for runners: 

•  Stronger glutes and hamstrings 
•  Improved hip mobility 
•  Better posture 
•  Acceleration in the rate of running and a prolonged duration of running. 
•  Reduced risk of injury.

6. Plyometric movements. 

 Some of the plyometric movements include box jumps and jump squats aimed at enhancing power and strength in the legs thus enhancing running performance. 

 How to perform plyometrics? 

•  Step-by-step guide on how to perform the correctly plyometric exercise:Step-by-step guide on how to perform the correctly plyometric exercise: 
•  In case of box jumps, face a stable box or any other elevated object that is sturdy. 
•  Run and/or step up forcefully onto the box or platform placing both soles securely onto the structure. 

•  Get off the box or platform, then get back on the box/plant form, and complete the exercise for several repetitions. 
•  In performing jump squats, stand with feet shoulder width, squat down and then, as powerfully as you can, jump and then gently bring the body back to the initial squatting position. 

 Benefits of Plyometric Exercises 

 Here are some benefits of plyometric exercise:Here are some benefits of plyometric exercise: 

•  Improved power and explosiveness. 
•  Increased muscular strength. 
•  Improved agility and coordination. 
•  Enhanced bone density. 

 The addition of lower intensity plyometric exercises into the strength training programme of a runner can result in considerable gains in running efficiency and total well-being. When power, strength, and coordination are developed in runners they can enhance the speed and duration of their run and at the same time lower the likelihood of getting an injury. 

 7. Planks 

 Plank is as basic an exercise as there can be and is one of the most crucial parts of strength training that runners should incorporate into their training regimes. In this exercise, several muscles are engaged and pointed out that it can help build up the actual core muscles needed, particularly for running to retain correct form and avoid expectation. 

 How to perform Planks? 

•  Some steps perform correctly plank:Some steps perform correctly plank: 
•  Lie at a push-up position with your elbows flexed and your forearms on the ground. 
•  Resume and maintain a straight position from your head to your toes and suck in your belly button bringing it close to your backbone and hold the position for 30-60 seconds. 
•  Make sure to blow air out while performing the exercise and keep forming good figure while doing it. 

 Some Benefits of Planks 

 Some Benefits of planks for strength training for runners:Some Benefits of planks for strength training for runners: 

•  Improved core strength 
•  Better posture 
•  Lowered chances of suffering from back pain 
•  Improved balance and stability 
•  Increased endurance 

 When included in a strength training regimen, planks have added advantages for runners such as strengthening of the abdominal muscles, corrections of poor posture, decreased incidences of back pains, improved balance and stability and enhanced endurance.

8.Pull-ups

Pull-ups are an example of a compound movement that engages a number of upper body muscles thus making it a good strength training exercise for runners. 

Since pull-ups involve the upper muscles of the body, this exercise is useful for developing upper body strength which will be useful in several ways when one is running since it produces less strain on the muscles and joints, and therefore one will not easily be prone to injuries. 

 How to perform Pull-ups? 

•  Some steps of pull-ups to perform correctly:Some steps of pull-ups to perform correctly: 
•  Locate an appropriately positioned and robust bar and hold it with your palms, assume an overhand grip with your hands approximately one hand’s breadth apart.
•  Suction your tummy muscles and lift yourself to reach the bar with your chin more than the bar. 
•  Slowly bring yourself down to the surface of the water and hold the position. 
•  Repeat for several repetitions. 

 Some Benefits of Pull-ups 

 Some benefits of pull-ups for strength training for runners:Some benefits of pull-ups for strength training for runners: 

•  Improved upper body strength 
•  Improved grip strength 
•  Improved posture 
•  Reduced risk of injury 

 The following are among the benefits that the incorporation of pull-ups in strength training can offer any runner upper body strength, grip strength, posture and most important reduction on the incidence of any injuries. 

 9. Push-ups 

 Push-ups are one of the most basic and best exercises which may greatly enhance the upper body strength, the core muscles, and the overall body fitness of runners. 

 How to Perform Push-ups? 

•  To perform push-ups correctly, follow these steps:To perform push-ups correctly, follow these steps: 
•  Begin in a plank position; your hands must be at some distance lesser than the shoulder-width. 
•  Bend your body down in the generally downward position while making sure that your elbows are parallel to the ground. 
•  For this, you have to require your body to go back up to the position you had in the beginning. 

•  Repeat for several repetitions 

 Some Benefits of Push-ups 

 Some benefits of push-up strength training for runners:Some benefits of push-up strength training for runners: 

•  Upper body strength: targets chest, shoulders, triceps Dabei führen die speziell ausgewählten Übungen zur Zieldarstellung für die Brust, Schulter- und Trizeps-Muskel REFERENCES Bleier, S. (2000). Bewegung im Alltag für ein gesundes Herz und Corona. [A movement in everyday life for a healthy heart and a Corona. ] ROOT Initiation of WORK Bleier, S 
•  Core stability: recruiting the muscular responsable for stabilising the spine 
•  Improved endurance: Muscular endurance is improved by exercising it through this means. 
•  Reduced injury risk: helps increase muscle mass 
•  Therefore, by including the push-ups in strength training it is advisable as it enhances upper body strength, core stability and endurance as well as helping to avoid some injuries for runners.

10. Bulgarian split squats 

 In fact Bulgarian split squats is one of the most effective exercises which can be used for strength training for runners. This exercise involves the strengthening of lower body muscles such as the buttocks, thigh and calf muscles thus increasing the lower body strength. Here’s a brief overview of the method and benefits:Here’s a brief overview of the method and benefits: 

•  Learn how to do Bulgarian Split Squats successfully and the proper method of carrying out this exercise. 
•  To do this, stand back to the bench or a step placing one of your feet on the top of the bench. 
•  Place the side of the foot forward, as far as you are comfortable. 
•  Squat forward and put your weight on the lower part of your leg or the frontal part and at the same time your rear leg must remain straight. 
•  Then pull yourself up with your legs, return back to the initial position and do several repetitions before changing legs. 

 We have several advantages of the Bulgarian split squats: 

•  Improved lower body strength 
•  Increased stability and balance 
•  Reduced risk of injury 
•  The qualitative result on the running performance and endurance of athletes was anticipated. 

 Despite the fact that Bulgarian split squats should be part of strength training, there are numerous benefits that doing it would offer to the runners; they would develop strong lower body muscles and gain stability thus eliminating the likelihood of sustaining an injury, in addition, their running performance and endurance would significantly improve. 

 Conclusion 

 Therefore, this paper concludes that strength training exercises when designed into a runner’s exercise regimens, offers a number of advantages such as; correction of running posture, enhanced running capacity, decreased incidence of injury and enhanced physical persona. These exercises are ideal when it comes to enhancing your ability to run and preventing an injury since they basically work on areas that are vital for running like the glutes, hamstrings, quads and the tummy muscles. 

 Thus, by incorporating these exercises into your training schedule and doing the exercises on a regular basis it would help to enhance your running ability.

Read More

• 7 Exercises to Do Everyday For a Healthy Life-Benefits
• 10 Ways to be Physically Fit Through Physical Exercise
• 7 Effective Neck and Shoulder Stretches for Pain Relief

FAQ’s

Ques -1 What type of strength training is best for runners?

Runners can benefit from a variety of strength training exercises that target the upper body, core, and lower body. Compound exercises like squats, lunges, push-ups, and pull-ups are particularly effective.

Ques -2 What are 10 strengthening exercises?

Some effective strengthening exercises for runners include squats, lunges, deadlifts, push-ups, pull-ups, planks, Bulgarian split squats, step-ups, calf raises, and glute bridges.

Ques -3 What are the big 5 exercises of strength training?

The big 5 exercises for strength training are squats, bench press, deadlifts,planks, and chin-ups. These exercises work for multiple muscle groups and are considered foundational movements for strength training.

Ques -4 How do I build strength for running?

To build strength for running, incorporate compound exercises like squats, lunges, and deadlifts into your strength training routine. Focus on gradually increasing weight and reps, and don’t neglect upper body and core exercises. Rest and recovery are also crucial for building strength.