Strengthening Your Run
Build Power, Prevent Injuries, and Run Stronger
Running is more than just putting one foot in front of the other—it’s a rhythm, a challenge, and, for many, a way of life. Whether you’re training for a marathon or squeezing in a quick jog before work, running is a fantastic way to boost your cardiovascular health, strengthen your muscles, and clear your mind. But let’s be honest: running also takes its toll if you’re not training properly.
At Athletic Edge Physical Therapy, we’ve seen it all—injuries from overtraining, imbalances from ignoring key muscle groups, and runners who just can’t seem to break past a plateau. Here’s the good news: with a bit of knowledge and the right strength-training routine, you can improve your performance and drastically reduce your risk of injury.
The Key to Better Running Starts with Strength
Think about it: running works your entire body, but certain muscle groups carry the brunt of the workload. If any of these muscles are weak or undertrained, your form can fall apart, your endurance can take a hit, and injuries can sneak up on you.
The Five Muscle Groups Every Runner Needs to Train
Calves and Feet: Your calves push you forward with each step, while your feet absorb shock and stabilize your stride.
Hamstrings: These muscles control your leg’s backward swing and help manage deceleration.
Glutes and Lateral Hips: Your powerhouse! These muscles stabilize your pelvis and drive your stride.
Core and Abdominals: A strong core keeps you upright and efficient—no slouching allowed.
Quads and Hip Flexors: Essential for forward motion and absorbing impact when you hit the ground.
By focusing on these muscle groups, you’ll not only improve your running mechanics but also build the resilience needed to handle longer distances and tougher terrains.
Avoiding Common Running Mistakes
You’ve heard the saying, “Train smarter, not harder,” right? It couldn’t be truer for runners. Many injuries stem from training mistakes that are totally avoidable with the right approach.
1. Doing Too Much Too Soon
Feeling motivated? That’s great—but ramping up your mileage or intensity too quickly is a surefire way to get hurt. Gradual progress is the name of the game here.
2. Ignoring Strength Training
Running alone isn’t enough to keep your body balanced. Without strength training, you’re more likely to develop imbalances that lead to injuries like shin splints or runner’s knee.
3. Wearing the Wrong Shoes
Your shoes matter—a lot. Worn-out or unsupportive footwear can wreak havoc on your form and increase injury risk. Pro tip: replace your running shoes every 300-500 miles, and find a pair that matches your gait and foot shape.
9 Essential Strength Exercises for Runners
Here’s where the fun begins: building strength to complement your running routine. These exercises target the five key muscle groups, helping you run stronger, longer, and safer.
1. Hip Mobility: Hip 90/90 with Lift
Sit with your knees bent at 90 degrees, hands behind you for support (or no hands for extra core work).
Rotate your hips and knees side to side while keeping your feet planted.
Push into the rotation and lift your back leg to engage your glute.
Watch the video here
2. Calf Strength: Deficit Heel Raises
Stand on a step or plate for support.
Start with a two-foot press-up, then lift one foot and lower the other heel slowly over 3 seconds.
Repeat 15 reps per foot.
Watch the video here
3. Single-Leg Balance: Hip Airplanes
Stand on one leg, lean forward, and lift your back leg off the ground.
Slowly rotate your hips outward, then return to center.
Complete 5 rotations per side. (Need support? Use a kickstand position.)
Watch the video here
4. Advanced Balance: Banded Hip Airplanes
Add a resistance band to your hip airplanes for extra stability work.
Wrap the band around your back and standing foot, then perform the movement.
Watch the video here
5. Hamstrings: Single-Leg RDL (Romanian Deadlift)
Stand on one leg, keeping a slight bend in your knee.
Hinge at the hips as you extend the opposite leg behind you.
Keep your lower back flat throughout the movement.
Watch the video here
6. Quad and Glute Strength: Wall Sit
Lower into a wall sit until your knees and hips are at a 90-degree angle.
Hold for 30 seconds, repeating 5 times. For a challenge, lift one leg for 5-10 seconds.
Watch the video here
7. Core and Stability: Side Plank with Hip Flexion
Start in a side plank on your forearm.
Keep your hips stable as you drive your top knee toward your chest.
Repeat 10 reps on each side.
Watch the video here
Tips to Maximize Your Training
Warm Up First: Don’t skip your warm-up—it primes your muscles for action and reduces injury risk.
Consistency is Key: Strength training once in a while won’t cut it. Aim for 2-3 sessions per week.
Listen to Your Body: Soreness is fine; pain is not. If something doesn’t feel right, back off and reassess.
Conclusion: Train Smarter, Run Stronger
Running is about more than logging miles. It’s about building a body that can handle the miles—one that’s strong, balanced, and ready to perform. By targeting the five key muscle groups and incorporating these strength exercises into your routine, you’ll run farther, recover faster, and stay injury-free.
Need help perfecting your form or recovering from an injury? At Athletic Edge Physical Therapy, we specialize in helping runners achieve their goals with personalized plans and expert guidance.
Call or text us at (858) 371-2575 or contact us here to get started today. Let’s strengthen your run together!