Strength Routine for Runners – Top 3 Exercises

A runner is performing a strength routineA Strength routine for runners is vital.

Now obviously, if you want to be a good runner, you need to predominately run.

However, by incorporating just these 3 exercises into your strength routine, will make you a better, stronger and more resilient runner.

In reverse order, let’s go!

Exercise 3

Figure 4’s / Pigeon Pose.

Very few people enjoy stretching but there are a handful of moves that make a considerable amount of difference.

The Figure 4 and it’s progression, the Pigeon Pose, is a king of a stretch. Hitting the glutes, the lower back, hips and if you adapt it slightly, even the hamstrings.

That’s a lot of the body and let’s be honest, we don’t want to spend a long time doing stretches, therefore this exercise provides good bang for buck!

You’ll also get that positive feeling of a release by performing the Figure 4 stretch, give it a go now!

Exercise 2


When I was growing up as a child, I saw my mum following a Jane Fonda fitness video, they loved doing Clamshells. For a while I was stupid enough to think this exercise was easy and minor.

How wrong could I have been?!

Clamshells form an integral part of mine and my athlete’s training routine.

If I were you, I’d do a few before every run and every bit of exercise you do each week!

Exercise 1

Calf Raises.

The calves take a battering, most of us have imperfect mobility and all that does is increase the reliance on the calf.

Injuries and weaknesses elsewhere also mean the calves have to work harder.

Therefore adding calf raises into your weekly strength routine, can truly change your running career. If there’s anything you’re going to do, do calf raises.

A strength routine for runners is usually the missing component, things are adhoc, off the cuff.

Treat your weight training like your running training.

If you’re after some structure and guidance to help get stronger and fitter, join my 8 week training programme by clicking HERE.


Train Hard,

Coach Arj

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