Strength training for runners - tips, stability exercises and more

Many runners think of strength training as pumping in the gym. But strength training is actually indispensable for runners, because on the one hand you can prevent injuries effectively and on the other hand you can optimise your running style. Here we show you why strength training and running belong together, which muscle groups you should train and provide practical exercises that you can integrate into your training plan.

spized | Training tips

April 27, 2024 |

Whats’ on this page

1. Jogging and strength training - Why is strength training important for running?

1.1 Which muscle groups are used in strength training for running?

2. Running and strength training - 6 stability exercises for runners

3. 3 effective mobilisation and stretching exercises for runners

4. Conclusion: Strength training for runners - small effort, big effect. Without any equipment at all.

Jogging and strength training - Why is strength training important for running?

As a runner, you should definitely do strength training because it will only benefit you:

You optimise your running style: By building and training muscles for relevant muscle groups in the core and posterior muscle chain, you can improve your running movements. A better running style will in turn allow you to perform better and reduce the risk of injury.
You improve your running economy: With targeted strength training, your running economy improves. This means that your muscles can do more in relation to the amount of force you use. This will result in shorter lap or kilometre times. At the same time, you will be able to last longer and maintain a higher level of performance over longer distances.
You effectively reduce your risk of injury: Muscles can protect your tendons and bones from injury. By training and building strength in the muscles that are important for running, you significantly reduce the risk of injury. You can think of it as a cushion that you create with your muscles. This cushion then absorbs the shock load that is applied to the supporting apparatus with every step you take while running.

Which muscle groups are used in strength training for running?

When you start strength training for running, it's all about core training and training the so-called "posterior chain". In concrete terms this means:

Core Training: Here you stabilise your torso. This includes abdominal muscles, back muscles and hip muscles. Your core muscles are important for bending, extending and rotating movements during running. The core area keeps your upper body stable while running.
Training the posterior chain: The posterior chain includes the thigh and gluteal muscles. If you strengthen your thigh muscles and the muscles in your buttocks, you can extend your hips even more when running and thus achieve more propulsion.

With the following exercises you can effectively train and strengthen your core muscles as well as your posterior chain. If you also want to increase your motivation with perfect equipment, you can design your individual running shirt here.

Running and strength training - 6 stability exercises for runners

These stability exercises for runners are best done twice a week. Ideally, you should integrate the exercises into a circuit training. Alternatively, all exercises can be performed set by set. You do not need any additional equipment for any of these exercises. Theoretically, you can also take a short break at the office for a short exercise session.

Full Plank

The full plank is a classic way to strengthen your core muscles. To do this, get into the push-up position.

Make sure your legs and upper body are in line. Your wrists are below the shoulder joints.
Then extend your left arm and right leg simultaneously. Release your leg and arm from the floor.
Keep your leg and arm short.
Then stretch your right arm and left leg.

Try to keep your body as stable as possible throughout the exercise, tightening your back and core muscles.

Repetitions: 3 x 30 to 60 seconds

Sprinter

Even if the name suggests otherwise, this exercise is of course suitable and important for all runners.

Get into the push-up position. Your legs and upper body should form a line. Your wrists are supported on the floor and are below the shoulder joints.
Now release the left leg from the floor and bring it forward under the body at an angle. Remain in support.
Hold the position briefly and return the leg.
Now repeat the movement with the right leg. Again hold the position briefly and return the leg.

Repetitions: 3 x 30 to 60 seconds

Sideplank

The side plank strengthens your lateral torso muscles. You can easily do this exercise almost anywhere.

Lie on your left side and support yourself with your forearm under your shoulder.
Then press into side support. Make sure your torso, pelvis, knees and feet are in line.
Hold this position.
Then continue in the same way with the right side.

Repetitions: 3 x 30 to 60 seconds per side

Leg raises

This exercise is not only important for running training, but it can also prevent back pain when sitting for long periods of time.

Get into the supine position.
Raise your legs straight until there is a 90 degree angle at the hip joint.
Raise the buttocks slightly and in a controlled manner by tensing the lower abdominal muscles.
Hold this position.

Repetitions: 3 x 10 to 20

Glute bridge

Like the pelvic lift, hip thrusts are designed to strengthen your hip and gluteal muscles.

Get into the supine position and put your legs in front of you.
Raise your hips until your upper body and thighs form a line.
Then slowly lower your hips and slowly raise them again.
Repeat this movement several times.

TIP: If you are already advanced, you can extend one leg during the exercise and perform the entire exercise on only one standing leg. However, you should only do this after you have strengthened your core with appropriate exercises for a few weeks.

Repetitions: 3 x 20 to 30

Airplane

With this exercise you not only strengthen your muscles, but also your balance and coordination.

Stand on one leg.
Stretch your upper body straight forward and at the same time stretch your free leg backwards.
Your extended leg, buttocks and back form a line. Important: Make sure that your hips do not tilt sideways!
Your arms remain parallel to the direction of travel and should be able to swing close to your body. The angle of your elbows is less than 90 degrees and your hands form a loose fist.

Repetitions: 3 x 10-15 per side

3 effective mobilisation and stretching exercises for runners

Even if you run regularly, you too will spend a lot of time sitting at your desk due to the modern working world. For this reason, mobilisation and stretching exercises are very important to prevent running injuries. For example, sitting for long periods of time shortens the hip flexor. This in turn reduces your maximum hip extension during running and makes your running style less dynamic.

Dynamic stretching can help to bring your muscles, tendons and joints up to "operating temperature" and prepare for training sessions, especially before training.

Handwalk

Start in an upright position and do a forward bend.

Keep your hands on the floor while keeping your legs as straight as possible.
Then slowly move your hands forward, beyond the level of your shoulder joints.
Tighten the abdomen so as not to fall into a hollow back.
Keep your legs as fully extended as possible throughout the exercise.
Then walk with small steps with your legs towards your hands.

Repetitions: 5

Worlds Greatest Stretch

Make a big lunge forward with the left leg.
The right knee remains in the air.
Your right hand rests on the floor and the left forearm rotates alternately with the left foot. Then stretch the left arm towards the ceiling.
Repeat the exercise starting with the right leg and then extending the left arm.

Repetitions: 10 per side

Reverse Lunge with Rotation

From a standing position, do a big lunge backwards.
Then go back slightly and rotate the whole torso to the right towards the left heel.

Repetitions: 5 per side

Conclusion: Strength training for runners - small effort, big effect. Without any equipment at all.

Runners don't need much for effective strength training. You can theoretically do all of these exercises in your street clothes. You don't have to invest much time either to actively prevent injuries and improve your running style and running economy. The important thing is, as with all exercises: Continuity. Keep at it!