Running builds endurance, but running alone does not always prepare the body for the repeated force of landing on one leg. A well-planned strength program can help runners tolerate higher training loads, improve control, and maintain their form as fatigue builds.
The right program depends on the runner. Experience, weekly mileage, injury history, race goals, and current pain all matter. Strength training should support the running program, not become another load the athlete cannot recover from.
Start With the Runner’s Current Training Load
Before recommending exercises, I want to know what the runner is already doing.
How many days per week are they running? Are they also lifting weights, attending fitness classes, cycling, or playing another sport? How many true recovery days do they have? Are they training for a race, returning from an injury, or trying to increase their weekly mileage?
This matters because adding strength work to an already full schedule can create problems, especially when someone is already dealing with pain. A runner may need strength training, but the amount, timing, and intensity have to fit within the rest of the training program.
During an evaluation, I commonly assess:
Calf strength and endurance
Quadriceps strength
Hip strength and control
Single-leg balance and movement
Core strength when it is relevant to the individual
The athlete’s ability to manage load without increasing symptoms
The goal is not to hand every runner the same list of exercises. It is to identify what that runner needs and determine how much additional training they can reasonably handle.
Strengthen the Muscles That Help You Run
The calves, glutes, hamstrings, quadriceps, core, and foot muscles all contribute to running. Strengthening those areas is important, but the position and movement used during an exercise also matter.
Running happens in an upright position with the body repeatedly moving from one leg to the other. Because of that, a runner’s strength program should eventually include exercises performed while standing and working one leg at a time.
That doesn't mean every beginner should start with difficult single-leg exercises. Basic strength may need to come first. Once the runner has built a foundation, the program can progress toward movements that more closely match the demands of running.
Single-Leg Strength Should Be Part of the Progression
Single-leg exercises can help runners build strength, balance, and control in positions that translate better to running.
Depending on the athlete, a program may eventually include:
Single-leg heel raises
Split squats
Lunges
Step-ups
Single-leg squats
Single-leg deadlift variations
Jumping and landing exercises
The exercise selection should match the runner’s current ability. Someone recovering from pain may begin with support, a smaller range of motion, or a slower movement. An experienced runner may need heavier resistance, less balance assistance, or a more demanding variation.
Do Not Ignore Calf Strength and Endurance
Single-leg heel raises are one of my top exercises for runners. The calf has to repeatedly absorb and produce force throughout a run, so both strength and endurance matter.
For a beginner, I may have the person hold onto something sturdy for balance while focusing on controlled repetitions. I generally view 25 repetitions as a minimum benchmark. For runners, I usually want to see 30 or more single-leg heel raises performed without bouncing, shifting, or losing control.
Once a runner can complete those repetitions with good form, the exercise needs to progress. Continuing to perform the same easy version may no longer provide enough challenge.
Progressions may include:
Adding weight
Reducing hand support
Increasing the range of motion
Changing the speed of the exercise
Progressing to single-leg jumping
Landing on the toes or in a controlled lunge position
The progression should be earned. A runner needs enough basic strength and control before moving into faster or more explosive work.
Runners Also Need Power and Plyometric Training
Strength is only part of the picture. Running requires the body to accept force quickly each time the foot hits the ground.
Power and plyometric exercises help prepare runners for those faster loading demands. These exercises may include hopping, jumping, landing, and moving from one leg to the other.
Plyometric training should not be the first step for someone who lacks basic strength or cannot control a single-leg movement. Add it after the athlete has built an appropriate foundation.
A runner may begin with slow, controlled strength work before progressing to:
Two-leg jumping and landing
Single-leg hopping
Forward and lateral jumps
Landing in a lunge position
Repeated jumps that challenge endurance and control
The purpose ’t to make the workout look more athletic. The purpose is to prepare the runner to handle the forces they experience while running.
How Often Should Runners Strength Train?
Most people and athletes benefit from strength training two to three days per week. For many runners, two days per week is a practical target.
During a competitive season or as an important race approaches, one strength session per week may be enough to maintain progress. I generally do not recommend stopping strength training completely. Instead, reduce the volume so the runner maintains strength without creating unnecessary fatigue.
Ideally, complete strength training on a separate training day. If that isn't possible, schedule it after an easy run, with at least three hours of recovery between sessions. It may also fit on a recovery day, depending on the runner’s total workload and how well they recover.
The schedule should account for:
Long runs
Speed sessions
Easy running days
Current symptoms
Work and life demands
Sleep and recovery
Upcoming races
Don't place hard strength sessions randomly in the week. If a runner is constantly sore, unusually tired, or can't complete key running sessions, the overall program may need adjustment.
Strength Training Needs to Be Challenging Enough
One mistake runners make is using weights or exercise variations that no longer challenge them.
Light weights are not automatically ineffective. Sometimes lighter resistance is all someone has available. In that case, you can make the exercise harder by changing the position, using one leg, increasing the range of motion, removing balance assistance, or slowing the movement.
If a runner can perform more than 20 repetitions without becoming meaningfully fatigued, it may be time to progress the exercise.
A common strength target is approximately 80% of a one-repetition maximum. I often use a simpler method called “reps in reserve.” At the end of a set, the runner should feel as though they could complete only one or two more repetitions with good form.
This helps the athlete select a resistance that is challenging without requiring frequent one-repetition maximum testing.
Build General Strength Before Chasing Sport-Specific Exercises
Another common mistake is moving too quickly into exercises that look like running.
Runner-specific movements can be useful, but they cannot replace basic strength. If an athlete lacks overall strength, making an exercise more complicated will not fix the underlying problem.
A runner may need to become stronger with a controlled squat, heel raise, lunge, or hip-strengthening exercise before adding speed, instability, or jumping.
The progression usually makes more sense in this order:
Build basic strength
Develop control through an appropriate range of motion
Progress to upright and single-leg exercises
Add power and plyometric work
Apply that strength to the demands of running
Not every athlete will move through that progression at the same speed. Pain, training history, confidence, and race schedule can all affect the plan.
How Strength Training Helped a Runner Prepare for a First 10K
I worked with a runner who developed hip pain during longer runs while preparing for their first 10K. Their glutes were weak, but the problem wasn't simply a lack of strength. They had decent strength initially, but lost control as the running distance increased.
In other words, muscular endurance was part of the problem.
We added single-leg squats with a heavy band around the knees. The runner first worked on controlling the hip during slow movements under a heavier load. Once they could maintain that control, we progressed to jumping and landing exercises using the band.
This allowed us to build strength, endurance, and hip control during faster movements. We kept the runner’s running load the same while progressing the strength program.
The runner completed their first 10K without hip pain and performed better than they had expected.
That experience shows why strengthening should be based on the individual. The answer was not to stop running or add a long list of random exercises. We identified where control was breaking down, strengthened it, and then progressed the exercises to better match the demands of running.
What Should Runners Focus On?
A useful runner-strength program should fit the athlete’s current schedule, address their individual limitations, and become progressively more challenging.
The main priorities are:
Build strength in the calves, quadriceps, hips, hamstrings, and other areas that need attention.
Progress toward upright, single-leg exercises.
Use enough resistance or difficulty to create a real strength response.
Add power and plyometric work when the runner is ready.
Maintain strength training during race preparation instead of stopping completely.
Adjust the program based on pain, fatigue, recovery, and running performance.
Runners do not need the most complicated exercises. They need the right exercises, performed at the right intensity, with a progression that matches their goals and current ability.
Build a Strength Program That Fits Your Running
If pain, weakness, or recurring injuries are limiting your running, Art of Physical Therapy can evaluate your strength, movement, and current training load. We’ll help you build a plan that supports your running goals without adding more work than your body can recover from.
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