If you’re a runner looking to improve race times, reduce injury risk, and run more efficiently—you’re likely missing one of the most effective tools: proper strength training.
Multiple studies, including a comprehensive 2024 review, confirm that two specific types of strength training—heavy load strength training and plyometrics—deliver the greatest improvements for runners.
But what do these workouts actually look like, and how do you incorporate them without interfering with your running volume?
Sport scientist, physiotherapist, and former pro triathlete Nicholas breaks down the eight best exercises supported by science—and explains exactly how to do them for the biggest impact on performance.
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Why strength training is essential for runners
While many runners believe more miles equals better results, studies show that focused strength work can significantly enhance running economy—the amount of oxygen you use at a given pace—and lower overall injury rates.
According to a 2024 systematic review, combining high-load strength training (80%+ of one-rep max) with plyometrics (explosive jump-based exercises) leads to the greatest improvements in running efficiency and performance.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
This style of training isn’t about bulking up—it’s about teaching your neuromuscular system to fire more efficiently, stabilize better, and absorb shock more effectively so you can run longer and faster with less wear and tear.
What is high-load strength training?
High-load strength training involves lifting heavy—typically around 80–90% of your one-rep max (1RM)—for short sets of 1 to 7 reps. This method builds neural adaptations, helping you produce more power per stride without necessarily gaining muscle mass.
What is plyometric training?
Plyometrics are explosive movements, like jump training, designed to enhance your stretch-shortening cycle. This is the action where muscles rapidly switch from eccentric (lengthening) to concentric (shortening), just like during every stride while running.
The goal is not muscular fatigue—it’s maximal effort, short ground contact, and bounce-like movement.
The 8 Most Effective Exercises for Runners
1. Back Squat
Often called the king of all exercises, the back squat targets the glutes, quads, and hamstrings—the same muscles responsible for forward propulsion in running.
Research shows that heavy back squats significantly boost neuromuscular function, allowing runners to produce more force each stride with less effort.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
- How to do it: 3–5 sets of 1–7 reps at 80–90% of your 1RM
- Frequency: 2–3 times per week
2. Romanian Deadlift (RDL)
Great for strengthening the posterior chain—hamstrings, glutes, and lower back. The RDL emphasizes the eccentric phase, improving hamstring control and tendon stiffness, which enhances propulsion and running economy.
- How to do it: 3–5 sets of 4–6 reps
- Key tip: Lower the weight slowly, pause, then lift explosively.
3. Single-Leg Step-Up
Running is essentially a series of single-leg hops. This movement builds unilateral strength, corrects leg imbalances, and enhances proprioception—your body’s position awareness, which is critical for balance and injury prevention.
- How to do it: 3–5 sets of 4–6 reps each leg
- Form note: Keep your knee aligned—don’t let it drift inward.
4. Heavy Calf Raises
Frequently overlooked, the calves and Achilles tendon play a huge role in efficient running. A spring-like Achilles stores and releases energy with each step, and heavier loads enhance tendon stiffness beneficially.
- How to do it: 4 sets of 6 reps per leg
- Technique: 3–5 second slow eccentric lower, 1-second pause, then explosive upward motion
- Variations: Seated (for soleus) and standing (for gastrocnemius)
5. Bulgarian Split Squat
This intense unilateral movement mimics the split stance of running. It also trains the hip stabilizers, helping maintain form during fatigue.
- How to do it: 3–5 sets of 4–6 reps per leg
- Tips: Use full range of motion, maintain stability throughout
6. Drop Jumps
Drop jumps train the stretch shortening cycle directly, by emphasizing rapid eccentric-concentric transition (land and rebound). According to the 2024 review, drop jumps showed significant gains in running economy at speeds below 12km/h.
- How to do it: 3–5 sets of 4–5 jumps
- Recovery: Rest at least 2–3 minutes between sets
- Safety: Focus on perfect form to minimize injury risk
7. Single-Leg Bounds
This is one of the most specific exercises to running mechanics. It mimics stride positioning and emphasizes force production in the horizontal plane.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
- How to do it: 4 sets of 4–5 bounds per leg
- Focus: Maximize stride length and minimize ground contact
8. Power Clean
While it doesn’t immediately resemble running, the power clean is a game changer for teaching explosive power and energy transfer. That makes it ideal for surging during a race or crushing uphills.
- How to do it: 2–5 sets of 3–5 reps
- Cue: Prioritize technique, explosive extension, and bar control
How to structure your routine
For best results, runners should aim to strength train two to three times per week. Research supports separating strength and running sessions by at least 6 hours, though spacing them 24–48 hours apart is even more beneficial.
Here’s how a weekly structure might look:
- Monday: Strength AM, easy run PM
- Wednesday: Key running session
- Friday: Strength session
- Saturday: Long run
Consistency over time is key. Studies suggest that while some improvement may occur early on, it takes at least 10 weeks of consistent training to see substantial benefits in performance and running economy.
Final thoughts
You don’t need to overhaul your entire running schedule—just plug in the right exercises at the right intensity. According to Nicholas, “If you go slow, heavy, and explosive, and you commit for 10 weeks—you will see results.”
If you want a full training plan that integrates strength with running periodization, visit yournextpb.com.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
And remember—strength is only half the equation. Running technique, pacing, and program structure matter too. If you’re ready to level up, discover how to actually train like an elite-distance athlete in this next video.
