Top 5 Strength Training Exercises to Prevent Running Injuries
Running is an incredible way to stay fit, reduce stress, and challenge yourself—whether you're training for your first half-marathon or aiming to set a personal record in the marathon. But for injury-prone runners, the joy of running can quickly turn into frustration when setbacks like shin splints, IT band syndrome, or knee pain derail their training plans.
The good news? Strength training is one of the most effective ways to prevent running injuries. By building a strong, resilient body, you can reduce your risk of common injuries while improving your running efficiency and performance. This blog will explore why strength training is crucial for runners and guide you through five essential yoga-inspired exercises designed to enhance both strength and mobility.
Understanding Running Injuries
Common Running Injuries
Runners are no strangers to injuries, and the repetitive nature of the sport can strain the joints, muscles, and tendons. Here are the most common running injuries that athletes face:
Shin Splints (Medial Tibial Stress Syndrome): Pain along the shinbone due to overuse or poor running biomechanics.
Runner’s Knee (Patellofemoral Pain Syndrome): Pain near the kneecap caused by poor alignment, weak hips, or repetitive stress.
Achilles Tendinitis: Soreness or stiffness in the Achilles tendon from overtraining or tight calves.
IT Band Syndrome: Pain on the outer knee caused by a tight knee stabilizers or inflamed iliotibial band.
Plantar Fasciitis: Heel pain caused by inflammation of the plantar fascia, the ligament connecting the heel to the toes.
Why Strength Training Prevents Injuries
Strength training addresses many issues that lead to these injuries. For example:
Improved Stability: Strengthened hips, glutes, and core muscles provide better alignment, reducing unnecessary stress on joints and tendons.
Balanced Muscles: Runners often develop imbalances between their quads and hamstrings, which strength training can correct.
Enhanced Mobility: Yoga-inspired strength exercises improve flexibility in tight areas like the hamstrings and calves while fortifying weaker muscles.
By incorporating these targeted moves into your routine, you’ll give your body the tools it needs to withstand the repetitive pounding of running.
Top 5 Strength Training Exercises for Runners
These yoga-inspired movements target muscle groups critical for running and injury prevention. Perform these exercises 2–3 times weekly, aiming for 2–3 sets of 10–12 reps each unless otherwise noted.
1. Glute Bridge with March
Targets: Glutes, hamstrings, and lower back – critical for stabilizing your pelvis while running.
How to Perform:
Lie face-up on your back with your knees bent and feet flat on the floor, hip-width apart.
Press through your heels to lift your hips toward the ceiling, forming a straight line from knees to shoulders.
Alternate lifting each knee toward your chest, mimicking a marching motion. Keep your hips stable and core engaged.
Why It Helps: Strengthens the glutes and improves hip stability, reducing the risk of knee and IT band injuries.
2. Chair Pose with Calf Raise
Targets: Quads, glutes, and calves – essential for shock absorption and forward propulsion.
How to Perform:
Stand with feet hip-width apart. Sink your hips back and down into a squat position, as if sitting in an invisible chair.
*Option to lift your arms overhead in a V-shape, keeping your chest tall.
While maintaining the squat, rise onto the balls of your feet for a calf raise. Lower your heels back down with control.
Why It Helps: Builds strength in the lower body while improving ankle mobility and stability, crucial for avoiding shin splints and Achilles issues.
3. Warrior III
Targets: Core, glutes, hamstrings, and balance muscles – vital for single-leg stability during running.
How to Perform:
Stand tall with your arms by your sides. Shift your weight onto your right foot.
Hinge forward at the hips, extending your left leg straight back and reaching your arms forward until your body resembles a “T” shape.
Hold for 15–30 seconds, then return to standing. Switch sides.
Why It Helps: Teaches balance and coordination while strengthening the posterior chain (glutes, hamstrings, and calves), reducing strain on weaker areas like the knees.
4. Side Plank with Leg Lift
Targets: Obliques, glutes, and hip stabilizers – essential for lateral stability while running.
How to Perform:
Lie on your right side with your legs straight, stacking your left foot on top of your right. Place your right elbow under your shoulder.
Lift your hips into a side plank position, forming a straight line from head to feet.
Slowly lift your top leg toward the ceiling, then lower it back down.
Switch sides after 8–12 reps.
Why It Helps: Strengthens the hip stabilizing muscles to prevent IT band and knee pain while improving core strength and balance.
5. Downward Dog to High Plank Flow
Targets: Core, shoulders, calves, and hamstrings – critical for mobility and flexibility.
How to Perform:
Start in a downward dog position with your hands and feet on the mat, forming an inverted “V.”
Shift your weight forward into a high plank position, aligning your wrists under your shoulders and creating a straight line from head to heels.
Return to downward dog by lifting your hips back up, focusing on stretching your hamstrings and calves.
Repeat for 8–10 reps.
Why It Helps: Enhances hamstring flexibility while building core and shoulder stability, reducing stress on the lower back and legs.
Incorporating Strength Training into Your Running Routine
Balancing running with strength training is key to maximizing benefits while minimizing the risk of overtraining. Here are some tips to get started:
Include strength training on your non-running days or use it as post-run cross-training.
Aim for 2–3 sessions per week, focusing on quality over quantity.
Combine mobility-focused exercises (like downward dog) with strength-building ones (like glute bridges) to get a well-rounded workout.
Listen to your body and adjust intensity as needed, especially during high-mileage training weeks.
Real-Life Success Stories
Many runners who’ve embraced strength training alongside yoga have seen game-changing results. David H., a 20-year running veteran, credits his injury-free marathon to a balanced routine designed by Ultimate Runner Studio.
*"I participated in the Ultimate Runner Studio membership to help me complete my training so I could participate in the 2024 NYC Marathon. I have been a runner for over 20 years but recurring calf pain had me pausing my training every few weeks when the pain became too much to push through.
Bethany constructed a training plan that included runs, stretches, and yoga classes that kept me in training with no missed workouts and very little pain. We had a weekly 1-on-1 coaching by phone and replayed the previous week's workouts, and set the schedule for the upcoming week. Bethany was super at staying on top of the issues we were monitoring.
The end result was I had an amazing experience in completing the marathon. I cannot imagine that I would have been able to accomplish this without Bethany's help. 100% sure I will be back when it’s time to start training again for my next marathon."*
—David H., New York Marathon Finisher
Stronger Muscles Equal Stronger Miles
Strength training is a game-changer for injury-prone runners. By incorporating these yoga-inspired exercises into your routine, you can protect your body, run stronger, and unlock your true potential as an athlete.
Start with these five movements today and see the difference they make in your performance. Share this guide with your fellow runners so they can experience the benefits, too. For more training tips and resources, check out our articles on cross-training and recovery techniques designed specifically for runners.