Strength Training for Runners: Building a Balanced and Resilient Body

For runners, the notion of strength training might seem secondary to the kilometres of the week. However, building a strong, balanced, and injury-resistant body is crucial for long-term performance and endurance.

Strength training isn’t about getting jacked; it’s about fortifying the body to handle the demands of running efficiently. Let’s delve into some key areas runner could focus on to optimize their strength training.

1. The Powerhouse Muscles: Hamstrings, Hip Flexors, Glutes, and Thoracic Strength

The posterior chain—primarily the hamstrings and glutes—plays a pivotal role in propelling a runner forward. Without strong glutes and hamstrings, the quads tend to overcompensate, which can lead to muscular imbalances and potential injuries. Incorporating exercises like deadlifts, squats, glute bridges, and hamstring curls can create the explosive power needed for that final sprint or uphill charge.

Meanwhile, the hip flexors, often tight or neglected in runners, are critical for stride efficiency. Strengthening and mobilizing this muscle group with movements like dynamic lunges and resisted knee drives can help maintain an optimal running gait. Including a core “hollow” position each time the hip flexors are worked on with ensure the lower back doesn’t take the load of the upper body.

Finally, thoracic (upper back) strength provides posture support during runs. Poor posture can lead to unnecessary energy expenditure, while a strong thoracic region enhances breathing capacity and efficiency. Rows, pull-ups, and band pull-aparts are excellent choices for building balance between the upper body push and pull muscles.

2. Creating the Lower-Leg Spring: Resilience and Rebound

Imagine your legs as springs, capturing and releasing energy with each stride. This elasticity is largely determined by the strength and conditioning of your calves, Achilles tendons, and foot muscles. Plyometric exercises like box jumps, calf raises, and single-leg hops can develop the “springiness” necessary for an efficient running stride.

Additionally, incorporating eccentric calf raises into your routine not only strengthens the muscles but also enhances their ability to absorb and release force—key for protecting against overuse injuries like Achilles tendinopathy. Train with shoes off and focus on drive through the big toe for an extra edge.

3. Core Work: Connecting the Upper and Lower Body

The core is the bridge that unites the upper and lower halves of the body. A weak core can lead to inefficient energy transfer during running, making you tire more quickly. By strengthening the core, you improve stability, running form, and overall efficiency.

Planks (and their variations), bird-dogs, Russian twists, and Pallof presses are fantastic ways to build core strength. The goal is to develop a core that is not only strong but also capable of withstanding rotational forces, especially during mid-race surges.

Putting It All Together

A comprehensive strength training program for runners isn’t just about isolating muscles; it’s about creating a cohesive, balanced body that can tackle the rigors of running with ease. Allocate 2-3 days per week for focused strength sessions, and ensure that every exercise is performed with proper form. Not all sessions need to be heavy, some need to be light to bring more blood flow and enhance muscular recovery.

Strength training is an investment in your running future—less pain, more gains, and a stronger stride. Remember: every powerful, injury-free step starts with a foundation of strength. So, lace up, lift smart, and get ready to hit the ground running—stronger than ever.

For information on how to target these areas, come see me for some sessions! Visit https://www.sallybromley.com/contact and fill in the form.

I look forward to super charging your running!