Strength training for runners
Dr. Greg Holtzman, PT, DPT, SCS
Running alone isn’t enough to keep your body strong, balanced and injury resistant. Incorporating targeted strength and physical therapy exercises into your routine can improve performance, enhance efficiency and help you stay healthy through race day.
Here are a few key areas to focus on:
Glutes and hips
Strong glutes stabilize your pelvis and control leg movement with each stride. Weakness in this area often leads to common running injuries. Try the following:
Core stability
Your core supports posture and helps transfer energy efficiently while running. A stable core reduces unnecessary movement and fatigue. Try the following:
Single-leg strength
Running is essentially a series of single-leg movements. Training one leg at a time improves balance and coordination. Try the following:
Calf and ankle strength
Your calves absorb and generate force with every step. Strengthening them can improve push-off power and reduce strain. Try the following:
Pro tip: Aim to incorporate strength training two to three times per week. Focus on controlled, quality movements rather than speed, and prioritize proper form.
A small investment in strength now can make a big difference in how you feel on race day.