The Strength Training Routine Every Runner Should Add To Reduce Injury Risk

Strength Training Routine for Runners to Build Strength and Avoid Injuries

Running is often seen as the ultimate test of endurance and grit—but longevity in the sport isn’t just about putting in the miles. If you want to build strength, avoid injury, and keep running strong for years to come, strength training is non-negotiable. Contrary to outdated myths, strength training doesn’t make you bulky or slow. Done correctly, it makes you a more resilient, efficient runner who can handle greater training loads while minimizing injury risk.

In this post, we’ll dive into why a strength training routine for runners is crucial and the exact exercises you should incorporate into your weekly routine to stay strong, healthy, and fast. (Learn more about our running gait analysis to make sure your running form isn’t causing you problems.)

Why This Strength Training Routine Helps Runners Avoid Injuries

This strength training routine for runners focuses on injury prevention and performance gains by reinforcing key muscle groups.

Injury Prevention: Studies show that nearly 80% of runners experience an injury at some point. The primary reason? Weaknesses in key muscle groups, especially the glutes, hips, and calves, which lead to compensatory patterns and overload elsewhere. Strength training builds resilience by reinforcing these weak links.

Improved Efficiency: Strength training helps runners improve their running economy—a fancy way of saying you can run at the same pace with less effort. Stronger muscles are more efficient, producing more force with less fatigue.

Bone Density and Tendon Health: Running is high-impact, and while it can help build bone strength, it can also lead to stress fractures if your body isn’t equipped to handle repetitive forces. Strength training increases bone density and strengthens tendons, making you more resistant to stress-related injuries.

Key Strength Exercises Every Runner Should Include

To reap the full benefits of this strength training routine for runners, you don’t need to spend hours in the gym. Just 2-3 focused sessions per week can make a significant difference. Here are the key components every runner’s strength routine should include:

1. Single-Leg Drills

Runners spend most of their time in a single-leg stance during the gait cycle, making single-leg exercises essential for building stability and balance.

Exercise 1: Single-Leg Romanian Deadlifts (RDLs)

• How to do it:
  1. Stand on your right leg, holding a weight in your left hand.
  2. Hinge at your hips and lower the weight toward the ground while keeping your back flat.
  3. Return to standing by engaging your glutes and core.
• Reps: 3 sets of 8 per leg.
• Why it works: Single-leg RDLs improve hip stability, balance, and posterior chain strength—crucial for a powerful, injury-resistant stride.

Exercise 2: Step-Ups with Knee Drive

• How to do it:
  1. Stand in front of a box or step (about knee height).
  2. Step up with your right leg and drive your left knee up toward your chest.
  3. Slowly step back down and repeat.
• Reps: 3 sets of 10 per leg.
• Why it works: This exercise reinforces hip stability and glute activation, essential for maintaining an efficient stride.

2. Plyometric Exercises

Plyometrics, or jump training, build power and elasticity in your muscles and tendons—essential for an efficient stride and shock absorption.

Exercise 1: Box Jumps

• How to do it:
  1. Stand in front of a sturdy box or platform.
  2. Bend your knees slightly, swing your arms, and jump onto the box.
  3. Land softly, absorbing the impact with your knees slightly bent.
  4. Step down and repeat.
• Reps: 3 sets of 8.
• Why it works: Box jumps develop explosive power in the glutes, quads, and calves, helping you push off the ground more efficiently.

Exercise 2: Broad Jumps

• How to do it:
  1. Stand with your feet hip-width apart.
  2. Swing your arms and jump forward as far as possible.
  3. Land softly and reset before the next jump.
• Reps: 3 sets of 6.
• Why it works: Broad jumps improve horizontal power and reinforce glute engagement.

3. Hip Stability Work

Weak hips often lead to compensation patterns that cause injuries like IT band syndrome and runner’s knee.

Exercise 1: Side-Lying Hip Abductions

• How to do it:
  1. Lie on your side with your bottom leg bent and your top leg straight.
  2. Lift your top leg toward the ceiling, keeping your hips stacked.
  3. Slowly lower and repeat.
• Reps: 3 sets of 15 per side.
• Why it works: Strengthens the gluteus medius, a crucial stabilizer for preventing knee and hip issues.

Exercise 2: Banded Lateral Walks

• How to do it:
  1. Place a resistance band just above your knees or around your ankles.
  2. Bend your knees slightly and take small, controlled steps to the side.
  3. Walk 10 steps in one direction, then back.
• Reps: 3 sets of 20 steps (10 each way).
• Why it works: Helps runners maintain better hip stability and prevent compensatory movements.

4. Core Strengthening

A strong core improves your posture and helps you maintain control during every phase of your stride.

Exercise 1: Dead Bug

• How to do it:
  1. Lie on your back with your arms straight up and your knees bent at 90 degrees.
  2. Slowly lower your right arm and left leg toward the floor while keeping your lower back pressed down.
  3. Return to the starting position and switch sides.
• Reps: 3 sets of 12 (6 per side).
• Why it works: Dead bugs improve core stability, reducing the risk of overstriding and poor posture.

How to Add This Strength Training Routine to Your Week

Here’s an example of how you can structure a weekly strength session:

Warm-Up: 5 minutes of dynamic stretching (e.g., leg swings, lunges with a twist).

Main Circuit:

1. Single-Leg Romanian Deadlifts: 3 sets of 8 per leg.
2. Box Jumps: 3 sets of 8.
3. Side-Lying Hip Abductions: 3 sets of 15 per side.
4. Dead Bugs: 3 sets of 12.

Cool-Down: Gentle stretching, focusing on the hamstrings, calves, and hip flexors.

Conclusion

Strength training is the missing link in many runners’ training plans. By incorporating targeted exercises just a few times a week, you can build the strength and resilience needed to avoid injuries and improve performance. Whether you’re running Boise’s scenic foothills or training for your next marathon, a strong body will keep you moving forward.

If you’re unsure where to start or need a personalized strength program, reach out to us at Fit & Function Therapy Solutions—we’re here to help.

Credit: This post draws inspiration from the teachings of Chris Johnson, PT, DPT, whose expertise in single-leg control has informed countless runners’ strength routines. This specific strength training routine for runners improves longevity and performance, making it a key addition to your weekly schedule.