Most runners do the same thing: add mileage, adjust pace, follow a plan. What they often skip is strength training. And that's exactly where progress plateaus, or where the first injuries show up.
At Boréal Running, the question comes up constantly, in store and online: "What should I be doing besides my runs?" Our answer fits in two sessions a week. Several studies and meta-analyses show it: six to eight weeks of structured strength training can improve running economy by 4 to 6 %, which translates directly into seconds saved per kilometre — often faster than simply adding mileage.
Here are the 8 strength exercises to prioritize to improve your running, the key execution cues, the right doses for your level, and a simple weekly structure to fit it all in without hurting your recovery.
How strength training improves your running
The direct link between strength and running economy
Running economically means producing more force at each foot strike while spending less energy. Strong glutes and calves absorb and return energy to the ground far more efficiently. In a landmark study (Støren et al., 2008), an 8-week heavy half-squat program improved running economy by about 5 %, on top of markedly increasing time to exhaustion. On a half marathon, a gain of that order could mean several minutes — an extrapolation to take with caution, since results vary from runner to runner.
Pelvic stability and injury prevention
Weak, under-used hips and pelvis lead to compensations on every stride, which amplifies stress on the knees, shins and tendons. A landmark meta-analysis (Lauersen et al., 2014) found that strength-training programs strongly reduce overuse injuries, and targeted hip and core work is especially useful for runners. It's not a guarantee, but consistency over several weeks builds real robustness — exactly where mileage alone falls short.
Hips and glutes: the base of a strong stride
1. Glute bridge
Lie on your back, knees bent, feet flat at hip width. Lift your pelvis by driving through your heels and squeezing the glutes firmly; hold two seconds at the top. Key cues: don't arch your lower back, keep your knees aligned over your feet, and exhale as you rise. Once you've mastered it, move to the single-leg bridge, which demands stronger core bracing and better mirrors the asymmetric demand of running.
2. Forward lunge
Take a big step forward, front knee at 90 degrees directly over the foot, back knee lowering toward the floor without touching. Return by pushing through the front heel, torso upright, eyes forward. The lunge directly mirrors the motor pattern of your stride — it's the most direct transfer exercise between home and the road.
3. Single-leg step-up
Place your whole foot on a step or a sturdy chair, then rise by pushing only through that leg — no swing, no help from the bottom leg. Lower slowly, under control. This is the exercise that best builds single-leg push strength, exactly like running, where every stride rests on one leg for a fraction of a second. The golden rule: all the force comes from the working leg.
Knees, calves and power
4. Partial squat
Feet at hip width, lower slowly until your thighs are parallel to the floor, then drive back up through your heels. Knees track over the toes, back stays neutral. The partial squat is often preferred over the full squat for runners: it targets the quads in the range of motion you actually use while running. No need to go lower — parallel is plenty, and safer for most body types.
5. Calf raises
Rise over 2 seconds, brief pause at the top, slow descent over 3 seconds. The slow tempo is the most overlooked detail, and the most important. Calves take huge loads at every foot strike: they matter as much for propulsion as for preventing Achilles tendon issues. Start on two feet, then progress to single-leg once you can do 15 reps without maxing out.
6. Squat jump
Drop into a squat, then drive explosively upward. Land softly on the forefoot, returning straight into the low position to chain reps. This plyometric exercise turns raw strength into real power — the kind that changes the end of a race. Add it a few weeks after you've solidified the basics, since it needs a sufficient foundation to protect the knees on landing.
Core and energy transfer: planks
7. Front plank
Elbows under the shoulders, body in a straight line from heels to head, hips neither too high nor too low. Breathe normally and lightly squeeze the glutes to hold the alignment. The plank isn't an "aesthetic" ab exercise: it's a tool to eliminate energy leaks during your stride. A torso that wobbles with every step is wasted energy that doesn't move you forward.
8. Side plank
Support on one elbow, hips lifted, body aligned from head to feet. The lateral hip stabilizers (gluteus medius and the obliques) are exactly the muscles that keep your pelvis from dropping on every single-leg stance. A pelvis that collapses sideways on each stride wastes energy and stresses the structures around the knee and ankle. The benefits build up gradually with consistency.
Sets, reps and progressions by level
The dose varies with experience, but even one well-executed session a week already makes a measurable difference. The logic: master the movement at low volume, then gradually add sets and load before adding frequency.
| Level | Sets × reps | Frequency | Duration |
|---|---|---|---|
| Beginner | 2 to 3 × 10 to 15 | 1 to 2 / week | 20 to 30 min |
| Intermediate | 3 to 4 × 8 to 12 | 2 / week (non-consecutive days) | 25 to 35 min |
| Advanced | 4 × 6 to 12 | 2 to 3 / week (1 to 2 in race season) | 30 to 40 min |
No equipment, at home: all of these exercises can be done without gear. A sturdy chair replaces the step, the edge of a stair works for calf raises, and the floor is all you need for bridges and planks. To add resistance, a resistance band above the knees during lunges or squats noticeably increases the demand on the glutes. Prioritize execution quality before adding load or volume.
How to fit strength training into your week
The principle: place strength work after an easy endurance run or on an active rest day — never the day before intervals or a long run. Here's a sample week for 3 to 5 runs.
| Day | Session |
|---|---|
| Tuesday | Intervals |
| Wednesday | Rest |
| Thursday | Easy endurance run + 20 min of strength work |
| Saturday | Rest or light cross-training |
| Sunday | Long run |
Space your strength sessions at least 48 hours apart (up to 72 depending on intensity) to avoid fatigue that would hurt the quality of your following runs.
What shoes for functional exercises
For lunges, step-ups and squat jumps, a light road running shoe isn't the ideal tool. These movements need firm lateral hold, a stable platform and a moderate drop to anchor the foot properly and reduce stress on the knee and ankle during single-leg work. Our team can help you choose your running shoes and find the option that suits your foot shape and training habits — in store, we take the time to look at your gait before recommending anything.
Want a hand to get started? Visit our store in Saint-Augustin-de-Desmaures, or join the Boréal Running Crew — our weekly runs are open to all levels.
Where to start this week
A simple way in: start with hips and glutes (glute bridge, lunge, step-up), move to the lower limbs (partial squat, calf raises, squat jump), then finish with the core (front plank, side plank). Two 20-minute sessions a week are enough to see real effects on your stride, injury resilience and performance within a few weeks.
This week, pick two or three exercises from this list and do them after your next easy run. No need to add everything at once. The goal is to build a steady habit — and with consistency, your body handles every kilometre differently.
Sources
- Støren O. et al. (2008). Maximal Strength Training Improves Running Economy in Distance Runners. Medicine & Science in Sports & Exercise.
- Balsalobre-Fernández C. et al. (2016). Effects of Strength Training on Running Economy in Highly Trained Runners. Journal of Strength & Conditioning Research.
- Blagrove R. et al. (2018). Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance. Sports Medicine.
- Lauersen J. et al. (2014). The effectiveness of exercise interventions to prevent sports injuries. British Journal of Sports Medicine.
Read also
The ideal beginner plan to build this strength work into.