Stronger Strides: 3 Strength Moves Every Runner Needs

Out of my almost 3 years of running, I have been able to avoid just about all of the most common injuries: shin splints, tendinitis, stress fractures, or IT band issues and it's not because I am some superior being with terminator-like joints.

I credit it to my days as a power lifter years before I could even run a mile without stopping, and feeling like my heart was beating out of my chest. I was a lifter before I was a runner, and what that built was a foundation of strength training.

Since 2023 when I really started working on becoming an exceptional runner, I have never stopped strength training, and to me, it’s what separates a good runner from an elite runner.

And no, that doesn’t mean endless hours in the gym chasing a bodybuilder’s pump. It means smart, efficient strength work that supports the demands of running.

Think about it this way — if your body is the engine, strength training is the reinforcement that keeps that engine firing smoothly mile after mile.

So let’s break down 3 strength exercises that will actually move the needle for your running performance. Simple, effective, and no fluff.

1. Bulgarian Split Squat

If there’s one strength move every runner should be doing, it’s this. The Bulgarian split squat is a single-leg powerhouse. Running is a single-leg sport — every stride is just you balancing on one leg at a time while generating force. The split squat builds stability, balance, and raw strength in your quads, glutes, and hamstrings.

When you hit the late miles in a race and your legs feel like cement, this is the exercise that pays off. It conditions you to keep producing force on tired legs and keeps your stride from breaking down.

How to do it:

• Set one foot behind you on a bench or step.

• Drop your back knee toward the ground while keeping your chest tall.

• Drive back up through your front heel.

• Start with bodyweight, then add dumbbells as you get stronger.

Think 3–4 sets of 8–10 reps per leg. Your legs will thank you on race day.

2. Deadlifts (Romanian or Conventional)

Deadlifts don’t just build muscle — they bulletproof your posterior chain (the backside of your body). Most runners are quad-dominant, meaning they overuse the front of the legs while neglecting the hamstrings and glutes. That imbalance is a recipe for slower running and higher injury risk.

The deadlift fixes that. It strengthens the hamstrings, glutes, and lower back — the muscles that propel you forward and keep your stride powerful. Strong posterior chains also improve running economy, which is just a fancy way of saying you use less energy to run at the same pace.

How to do it:

• Hold a barbell or dumbbells in front of you.

• Keep a soft bend in your knees and hinge at the hips.

• Lower the weight down your thighs until you feel a stretch in your hamstrings.

• Drive your hips forward and return to standing tall.

2–3 sets of 6–8 reps with good form is plenty.

3. Calf Raises (Seated + Standing)

Here’s the underrated one. Your calves absorb force every single stride you take — and they also return that force as spring.

Weak calves are one of the biggest causes of common running injuries (shin splints, Achilles pain, plantar fasciitis), and they’re often the first muscles to give out in longer races.

Calf raises build strength and endurance in those muscles, giving you better stride efficiency and helping prevent injury. Both standing (straight leg) and seated (bent leg) calf raises matter, because they hit different parts of the lower leg.

How to do it:

• For standing: rise up onto your toes, pause, and lower under control.

• For seated: sit with a weight across your knees, lift your heels, pause, and lower slowly.

• Aim for high reps here — 15–20 reps for 3–4 sets.

It’s not glamorous, but strong calves mean more spring in your stride and fewer injury setbacks.

None of these exercises are fancy. They’re not designed to impress people in the gym. But if you’re serious about becoming a stronger, faster, more resilient runner, they’re game-changers.

Here’s the key: you don’t need hours of lifting. Two short strength sessions a week — 30 to 40 minutes — is enough to see real results. Pair these three movements with a couple of accessory lifts or mobility drills, and you’re covered.

Running breaks you down. Strength training builds you back up. Do both, and you’ll become the kind of runner who doesn’t just survive the miles — you thrive in them.

Happy marathon season!

Sean

GTY