You have decided to become a runner. Exciting. The first step is simple: lace up and get outside, whether you are picking up a new midlife hobby, chasing a fresh fitness goal, or finally trying to run a kilometre without stopping.
After that, the basics matter. Stay consistent with your jogs, eat enough, hydrate, sleep well and build gradually.
But there is one other habit that can make a major difference to how strong, stable and injury-resistant you feel: strength training.
“Lifting weights is a must for runners. It helps improve your body’s ability to absorb shock, which is what happens when your foot strikes the ground during a run, and it can also help reduce the risk of developing an overuse injury such as tendonitis (chronic pain or discomfort) of the foot or knee,” explains physiotherapist and personal trainer who specialises in runners Winnie Yu.
Strength training does not need to be complicated. The goal is to build the muscles that help you land, push off, stabilise and keep good form when fatigue sets in. That is especially important for new runners, returning runners and anyone increasing distance or pace.
Below are some of the best strength-training moves to help runners build power, improve stability and reduce injury risk.
Strength-training moves for runners
Personal trainer Claudette Sariya says she focuses on single-side movements when training runners.
“When I work with runners, I focus on unilateral movements that strengthen key muscles for stability, power, and injury prevention,” she says.
That makes sense because running is essentially a repeated series of single-leg landings. Each step asks one side of the body to absorb force, stabilise and push forward.
Try the moves below as a circuit. Aim to complete the full circuit two to three times for a simple runner-friendly strength workout.
1. Single-leg Romanian deadlift
What it works: hamstrings, glutes and ankles
How it helps: “I love this move because running is a series of single-leg movements, so this helps with balance and strength, which translates to better form and less risk of tripping or rolling an ankle,” says Sariya.
How to do it: Stand tall with your feet hip-width apart and knees slightly bent. Hold a dumbbell in one hand. Shift your weight onto the opposite leg. For example, if the dumbbell is in your right hand, shift your weight onto your left leg.
Keep your back flat and core engaged. Push your hips back as if you are closing a car door behind you. Let your free leg lift straight behind you as your chest tips forward. Lower only as far as you can while keeping your back flat and hips square.
Press your standing foot into the floor and squeeze your glute to return to standing. Do 10 reps, then switch sides.
If balance is tricky, practise without a weight first, or lightly hold a wall or chair for support.
2. Step-ups
What it works: quads, glutes and calves
How it helps: “If you’ve ever walked or run uphill and felt your legs on fire, this is the move to help with that, as it builds the power you need to push off the ground efficiently,” Sariya says.
How to do it: Stand tall in front of a sturdy step or box. Hold a dumbbell in one or both hands with your arms down by your sides. If you need balance support, use one dumbbell and keep your other hand near a wall or railing.
Place your whole foot on the step. Brace your core and keep your chest lifted. Push through the foot on the step to stand up, bringing your other foot onto the step.
Step back down slowly with control. Repeat 10 times on the same leg, then switch sides.
Keep the movement slow and steady. Avoid pushing off too much from the foot on the floor, and focus on making the working leg do most of the effort.
3. Calf raises
What it works: calves, feet and ankles
How it helps: “I used to deal with tight calves after long runs. Strengthening them has helped with endurance and prevented issues like shin splints (pain in the front of your shin),” says Sariya.
How to do it: Stand tall with your feet hip-width apart. Keep your core engaged and shoulders relaxed.
Slowly lift your heels off the floor and rise onto your toes. Pause briefly at the top, then lower your heels back to the floor with control.
Aim for 10 to 15 reps. To make the move harder, hold dumbbells by your sides, or do the exercise on one leg at a time. If balance is an issue, hold a wall, bench, or chair for support.
4. Lateral band walks
What it works: hips and glutes
How it helps: “This one is a game-changer for happy knees, as strengthening your stabilizing muscles (hips and glutes) takes some of the load off your knees,” Sariya says.
How to do it: Place a mini loop resistance band just above your knees. Stand with your feet hip-width apart and toes pointing forward. Bend your knees slightly, keeping your chest lifted and core engaged.
Step sideways with control, then bring the other foot in without letting the band go slack. Keep tension on the band the whole time. Take three steps in one direction, pause, then take three steps back the other way.
Repeat 10 times.
Try not to let your knees collapse inwards. The aim is to feel the outer hips and glutes working, not to rush through the steps.
5. Planks
What it works: core, shoulders and hips
How it helps: “Your core is what keeps you upright during a run, and a strong core means less energy wasted and better form, which helps you progress,” says Sariya.
How to do it: Start on all fours in a tabletop position. Step your feet back and lift your body into a straight line from head to heels. Press your palms firmly into the floor, with your arms straight and hands shoulder-width apart.
Brace your core as if you are about to cough, and keep your hips from sagging or lifting too high. Hold for 30 seconds to one minute.
If you have wrist pain, lower onto your forearms instead. If your lower back starts to ache, drop your knees to the floor and focus on keeping your core engaged.
6. Single-leg glute bridge
What it works: glutes, core and lower back
How it helps: “Weak glutes can lead to knee pain (I learned this the hard way), but strong glutes help stabilize the hips and keep your running stride strong,” says Sariya.
How to do it: Lie on your back with your knees bent, feet flat on the floor and arms by your sides. Keep your feet about hip-width apart.
Engage your core and squeeze your glutes as you lift your hips until your body forms a straight line from shoulders to knees. From there, lift one leg into the air while keeping your hips level.
Squeeze your glutes for a second at the top, then lower with control. Do 10 reps on one side, then switch legs.
If the single-leg version feels too difficult, start with both feet on the floor. The goal is to feel the glutes working, not the lower back taking over.
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