The Best Strength Exercises for Running

Running more is not the only way to become a better runner. Strength training improves the efficient use of oxygen, helps increase your endurance and helps prevent injury. Muscle strength is developed by working out with heavy loads and resistance. Your aim as a runner should be to create a routine that improves endurance and strength and complements your running workout.

  1. Leg Press

    • Leg extensions strengthen the tissues surrounding the knee.

      Strength training your legs will help you have greater endurance and power while running. In addition to strengthening your quadriceps, the leg press distributes weight through the hip, knee, ankle and foot, strengthening connective tissue surrounding those joints, which helps prevent common problems with runners, including knee pain. On the leg press machine, sit with your back firmly against the back rest and your feet against the plate. Adjust the weight to something moderately challenging at first, about half of your body weight, and then slowly extend your legs, pushing the plate away from you. Do three sets of 12 reps.

    Core Move - The Sprinter

    • Lie on your back with your legs out straight, your hands at your sides and your heels just off the floor. Raise your upper body off the floor and lift your left arm with the elbow bent. Once you are up as far as you can go, bring your right knee in towards your chest. Lie back and repeat using the other arm and leg, keeping your feet off the floor the entire time.

      Your core muscles support your pelvis. Stanford University's professor of sports medicine Michael Fredericson, M.D. says that a weak core can cause your pelvis to drop, which misaligns your hips, knees and ankles. This leads to extra stress on those joints and faster muscle fatigue.

    Dumbell Shrugs

    • Many runners cite pain and discomfort in their neck and shoulders during and after an intense run. If you run for 5 miles each day, the muscles being used to hold your head in a steady position are being put to the test. Dumbell shrugs are performed by holding dumbells in your hands while they hang at your sides, dipping your chin into your collarbone, and shrugging your shoulders as high as you can. Hold the shrug for ten seconds before returning to the starting position.

    Single Leg Squats

    • Make sure you've mastered regular squats before attempting the one-legged variety.

      This move combines balance with strength. Before you try to incorporate this move into your training program, be sure you've mastered the regular body weight squat using two legs. To do the single leg squat, you balance on one leg and squat down, holding the opposite leg out in front of you. This move requires you to stabilize your pelvis, which in turn helps to stabilize your knees, ankles and feet while you run.