Strength training for runners - 5 effective exercises

If you want to improve your running technique, achieve better results, and reduce your risk of injury, strength training is one of the most effective tools you can add to your training program.
Learn what type of strength training works best for runners, the benefits it offers, and get examples of exercises you can include in your routine.

Why is strength training important for runners and what are the main benefits?

Running places high stress on the body. When you run, your muscles, tendons, and joints are exposed to forces several times your body weight. Without sufficient strength and stability, the body may start to compensate, which can lead to inefficient running technique and overuse injuries over time.


Read more about running technique here, and here you’ll find tips on how to reduce the risk of overuse injuries.


Strength training helps your body tolerate the demands of running. By strengthening the muscles around the hips, knees, and ankles, you create better conditions for a stable and controlled stride.


For runners, strength training is not about building muscle size, but about improving efficiency, stability, and power in every step.


Here are some key benefits strength training provides for runners:

  • Better running economy, meaning you use less energy per step

  • Improved running technique and posture

  • Increased push off power

  • More stable hips, knees, and feet

  • Reduced risk of common running injuries such as runner’s knee and Achilles tendon problems

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What type of strength training is best for runners?

Runners should focus a lot on single leg exercises, since running is a movement where you load one leg at a time. Strengthening the hips and glutes improves stability in each step and increases push off power.

Strong calves help create an efficient toe off and handle the repetitive load of running. A stable core makes it easier to maintain good posture and avoid unnecessary upper body movement.

When you train movements that resemble running, it becomes easier to transfer that strength directly into your stride.

Five exercises that are perfect for runners

Single leg squat

What do you train?
- Quadriceps
- Glutes
- Hamstrings
- Core stability
- Foot and ankle stability


This exercise improves:
- Knee control
- Hip stability
- The ability to keep the hips aligned during running

Step ups

What do you train?
- Glutes
- Quadriceps
- Hamstrings
- Calves


This exercise improves:
- Explosive strength
- Push off power
- Better hip and knee control

Single leg calf raise

What do you train?
- Calf muscles
- Ankle stabilizing muscles


This exercise provides:
- More efficient push off
- Better running economy
- Reduced strain on the Achilles tendon

Single leg hip lift

What do you train?
- Glutes, especially gluteus maximus
- Hamstrings
- Core


This exercise:
- Improves hip extension
- Increases backward drive
- Contributes to better posture while running

Plank with leg lift

What do you train?
- Deep core muscles
- Glutes
- Hip stabilizers


This exercise improves:
- Core stability in a running specific position
- Hip control
- The ability to maintain technique when fatigued

Find your style for workouts and runs

At Björn Borg, you’ll find a wide range of running clothes for men, from short running tights to breathable sports T-shirts and running jackets.

Our running clothes for women include for example supportive sports bras, tops, and running tights.

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