Strength training for runners is often underestimated. Many runners believe that they will become stronger and faster just by running. But to increase your running performance in the long term and avoid injuries, targeted strength training is essential. Strength training not only improves running economy, but also ensures more stability and better posture - both key factors for running more efficiently and without injury.
In this article, you will learn why strength training is so important for runners, which muscle groups are in focus and which exercises you should integrate into your running training to reach your full potential.
Why is strength training important for runners?
Improved running economy
Strength training strengthens your muscles and improves your body's stability. This means that you have to use less energy to keep moving when you run. With stronger muscles, you can generate greater forces, which leads to more efficient and powerful strides.
injury prevention
Runners are often prone to injuries such as shin splints, runner's knee or Achilles tendonitis. These injuries are often caused by muscular imbalances or weak stability muscles. Targeted strength training not only strengthens the large muscle groups, but also the smaller stabilizers that protect your joints and improve your running technique.
More explosiveness and speed
Well-developed muscles allow you to take more explosive steps and therefore run faster. Strength training helps you build more explosive power in your muscles - an advantage, especially during sprints or tempo runs.
Better posture
A strong core is the foundation of an efficient running style. If your core is strong, you can maintain an upright posture even on longer runs, which makes you faster and more economical. An upright posture also reduces the strain on your hips, knees and ankles, minimizing the risk of injury.
Which muscle groups should runners train?
leg muscles
The legs are, of course, the most important muscle group when running. You should not only train the front thigh muscles (quadriceps) and the back thigh muscles (hamstrings), but also the calf muscles and the gluteus muscles, as they are the main source of propulsion when running.
core (trunk muscles)
The core includes not only the abdominal muscles, but also the lower back muscles, the lateral trunk muscles and the deeper muscles around the spine. A strong core stabilizes your body while running and keeps you upright, reducing the strain on your legs.
hips and buttocks
Weak hip and glute muscles can lead to poor running posture and injury. The glute muscles in particular are crucial for generating power from the stride and supporting an efficient running motion.
upper body
The upper body also plays an important role when running. Strong arms and shoulders ensure a better arm swing, which in turn supports your running movement. A stable upper body also helps to relieve the strain on the spine and neck.
The best strength exercises for runners
To improve your running performance and prevent injuries, you should regularly incorporate strength training into your training plan. Here are the best exercises that runners should include in their program:
squats
Squats are one of the most effective exercises for strengthening the entire leg muscles. They primarily train the thighs, buttocks and hips.
Here's how:
• Stand with your feet hip-width apart and keep your back straight.
• Lower your body by pushing your hips back as if you were sitting down on a chair.
• Go as low as you can without lifting your heels off the ground.
• Push yourself back to the starting position from your heels.
Goal: Strengthening of thighs, buttocks and hips.
Lunges
Lunges not only strengthen the leg muscles, but also improve stability and coordination.
Here's how:
• Stand up straight and take a big step forward.
• Bend the front leg until the knee reaches a 90-degree angle, keeping the back leg straight.
• Push yourself back up to the starting position with your front leg.
• Change the page.
Goal: Strengthening thighs, buttocks and core stability.
Plank (forearm support)
The plank is a simple but very effective exercise to strengthen the core muscles.
Here's how:
• Get into the forearm plank position: your elbows are under your shoulders and your body is in a straight line.
• Hold the position without arching your back or lifting your pelvis.
• Start with 30 seconds and gradually increase to 1-2 minutes.
Goal: Improve core stability and posture.
side plank
This variation of the plank primarily trains the lateral core muscles, which provide stability and balance while running.
Here's how:
• Lie on your side and support yourself on your forearm.
• Lift your pelvis off the floor so that your body forms a straight line.
• Hold the position for 20-30 seconds and then switch sides.
Goal: Strengthening the lateral trunk muscles.
calf raises
Calf raises are a great exercise to strengthen the calf muscles, which are heavily used when running.
Here's how:
• Stand upright with your feet about hip-width apart.
• Slowly lift your heels until you are standing on your tiptoes.
• Hold the position briefly and then slowly lower your heels again.
• Repeat 15-20 times for 3 sets.
Goal: Strengthening the calf muscles and improving foot stability.
Glute Bridge (hip lifts)
This exercise targets the glutes and lower back and improves hip stability.
Here's how:
• Lie on your back with your knees bent and your feet flat on the floor.
• Lift your pelvis until your body forms a straight line from your shoulders to your knees.
• Hold the position briefly and then lower your pelvis again.
Goal: Strengthening the buttocks, hips and lower back.
How often should you incorporate strength training as a runner?
It is a good idea for runners to do strength training 2-3 times a week. It doesn't have to be a long session - 20 to 30 minutes is often enough to strengthen the main muscle groups. Be careful not to do heavy strength training directly before intense runs or competitions, as your muscles need time to recover.
Strength training as an indispensable part of your running training
Strength training for runners is the key to better performance and a lower risk of injury. It improves running economy, increases your speed and strengthens the muscles that stabilize your body. Integrate the above exercises into your training regularly and you will quickly feel how your running style becomes more efficient and you feel stronger and faster - both in training and in competition.
