A lot of runners assume that more running is the answer to almost every running problem, including weakness and injuries. Often it is the opposite. The muscles that stabilise your hips, knees, and ankles need direct strength work, because running itself does not load them enough to make them noticeably stronger. These five moves cover the gaps that mileage alone tends to leave open.
Key points
- Running builds cardiovascular fitness, but it does not build much raw strength on its own.
- Weak hips and glutes are behind a large share of common runner injuries.
- Two short strength sessions a week can meaningfully support your running.
- Form matters more than load for these five moves, especially early on.
Why runners need strength training, not just more miles
Running trains your heart and lungs hard, but it is a fairly repetitive movement pattern that does not challenge your muscles through a big range of motion or against much resistance. That is part of why so many running injuries trace back to weak hips, glutes, or ankles rather than a lack of running fitness. Your cardio can outpace your structural strength, and that gap is where injuries tend to show up.
Two short strength sessions a week, even 20 to 30 minutes each, can close a lot of that gap. This is not about turning runners into bodybuilders. It is about giving your joints the support they need to handle the repetitive load of running without breaking down. If you are new to structured lifting, our beginner strength training guide is a good starting point before adding runner-specific moves.
The five moves worth prioritising
- Single-leg Romanian deadlift: Builds hamstring and glute strength on one leg at a time, which mirrors the single-leg nature of running far better than a two-legged deadlift does.
- Bulgarian split squat: Strengthens quads and glutes unilaterally and exposes any left-right strength imbalance quickly.
- Side-lying hip abduction or banded lateral walks: Targets the glute medius, which stabilises your hip and knee alignment with every stride.
- Calf raises, both bent-knee and straight-knee: Builds the lower-leg strength that absorbs a huge amount of impact with every foot strike.
- Plank variations with a rotational element, like side plank with reach-through: Trains the core to resist the twisting forces running creates, not just to hold a static position.
Start with bodyweight or light load on all five and focus on control, especially on the single-leg moves where wobbling is common at first. If you want these built into a structured weekly plan, the Workout Builder can slot them around your running schedule.
Use this as a starting point, then adjust for your body, conditions and professional advice. A plan is useful only when it responds to you.
Fitting strength work around a running schedule
The easiest way to keep this going is to attach strength sessions to days you are already running, rather than treating them as a separate commitment. A short strength circuit after an easy run works well for a lot of people, since your legs are already warm and you are not adding a whole extra trip to the gym.
Recovery matters more once you add strength work on top of running mileage, since you are asking more of the same muscles. Our sleep and recovery guide is worth reading if you notice you are more tired than usual after adding these sessions. Hydration and general fuelling also matter more as total training volume goes up, and the Balanced Meal Builder can help you check your meals are supporting the extra work.
If you are training for a specific race, pull back on strength intensity in the final couple of weeks so your legs feel fresh, not just sore from a new stimulus.
How these five strength moves help your running
Stronger hips and glutes mean better control of your knee and ankle alignment with every stride, which lowers injury risk over time. Stronger calves absorb impact better, which matters a lot on longer runs when fatigue sets in and form gets sloppier. A more resilient core keeps your torso from collapsing sideways as your legs tire, which protects your lower back and hips too.
None of these five moves need to be complicated or take long. Twenty focused minutes, twice a week, done consistently, will do more for your running than an extra easy run most weeks. For more restored guides on training smarter, not just harder, the fitness hub has more of this kind of content.
Every runner needs these five moves for slightly different reasons, but the theme is the same: running alone does not build the strength that keeps running sustainable.
Should I strength train on rest days or running days?
Either can work. Many runners find it easiest to attach a short strength session to an easy run day rather than adding a fully separate day.
This article provides general education and is not a diagnosis or a substitute for personalised medical care. Stop exercise and seek appropriate help for severe, sudden or concerning symptoms.
5 Strength Training Moves Every Runner Needs to Do: questions answered
How often should runners strength train?
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Two sessions a week is a solid, sustainable starting point for most runners.
Will strength training make me bulkier and slower?
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Not from typical runner-focused strength work. Building useful strength and building excess bulk are different goals with different training approaches.
