At its core, running is a powerful combination of strength and stamina – and weight training can significantly boost both. While cardiovascular fitness is key, strengthening certain muscle groups will improve your performance, whether you’re sprinting short distances or enduring long marathons or ultra runs. Training these muscles will help you become a more efficient runner and reduce your risk of injury, making the hills and sprints feel a little easier next time.
The key muscle groups to train for running performance
To improve both speed and endurance, it’s essential to focus on building strength in the specific muscles that drive your running motion. Here’s a breakdown of the key muscle groups you should train and the best exercises to help you boost your running performance.
1. Quadriceps (front of the thigh)
The quadriceps, or quads, are one of the most important muscle groups for runners. These muscles are responsible for extending the knee, which helps propel you forward with every step. The stronger your quads, the more power you can generate, especially when sprinting or tackling hills.
How to Train the Quads
- Squats: One of the best exercises for building quad strength, squats can be done with just body weight or by adding dumbbells or a barbell for more resistance.
- Lunges: Step forward or backward into a lunge position to target your quads. Holding weights will add difficulty and help develop balance alongside strength.
- Leg Press: If you have access to a leg press machine, this is another effective way to strengthen the quadriceps while reducing the strain on your lower back.
2. Hamstrings (back of the thigh)
Located on the back of your thighs, the hamstrings work in opposition to the quads. These muscles help bend the knee and are essential for maintaining stride efficiency and speed. Strong hamstrings prevent imbalances that can lead to injury, such as strains or pulls, which are common in runners.
How to Train the Hamstrings
- Deadlifts: Whether you opt for traditional or Romanian deadlifts, this exercise is fantastic for strengthening the hamstrings. Start with lighter weights and gradually increase the load as your strength improves.
- Hamstring Curls: Using a machine or resistance bands, this movement targets the hamstrings directly by mimicking the bending of the knee during running.
- Glute Bridge: Although primarily a glute exercise, the glute bridge also activates the hamstrings and helps strengthen your posterior chain.
3. Glutes (buttocks)
The glutes, particularly the gluteus maximus, are the powerhouse muscles for runners. They help stabilise the pelvis and drive hip extension, essential for generating force in your running stride. Weak glutes can result in poor running form and a higher risk of injury, such as IT band syndrome.
How to Train the Glutes
- Hip Thrusts: This exercise isolates the glutes and is ideal for building strength in this area. You can perform it with or without weights, using a bench for an added range of motion.
- Step-Ups: With a focus on driving through your heel, step-ups onto a bench or platform mimic the climbing action of running uphill and strengthen your glutes effectively.
- Bulgarian Split Squats: Similar to lunges but with your back foot elevated, this exercise targets both the glutes and quads, making it a powerful addition to your routine.
4. Calves (lower leg)
Your calves play a key role in running, particularly in maintaining speed and endurance over time. The calf muscles, including the gastrocnemius and soleus, provide the explosive push-off with every stride and help absorb shock from the ground.
How to Train the Calves
- Calf Raises: A simple yet effective exercise, calf raises can be done on a flat surface or with your toes elevated on a step for an increased range of motion. Add dumbbells for extra resistance.
- Skipping: Skipping is a dynamic way to engage the calf muscles while improving your coordination and cardiovascular fitness.
- Seated Calf Raises: Using weights or a machine, seated calf raises isolate the soleus muscle for targeted strengthening.
5. Core (abdominals and lower back)
A strong core is vital for maintaining proper running posture, especially as fatigue sets in. The core stabilises your spine and pelvis, ensuring efficient energy transfer from your lower body to your upper body. A weak core can lead to inefficient running mechanics and lower back pain.
How to Train the Core
- Planks: A classic core-strengthening exercise, planks target the deep muscles in your abdominals and lower back. Hold the plank position for 30-60 seconds, gradually increasing the time as your strength improves.
- Russian Twists: This rotational movement strengthens your obliques and can be done with a medicine ball or dumbbell for added resistance.
- Mountain Climbers: A dynamic exercise that combines core work with cardiovascular fitness, mountain climbers are great for building endurance in your core muscles.
6. Hip Flexors
The hip flexors are small but crucial muscles that lift the knee and drive the leg forward during the running stride. If these muscles are weak, your stride may become inefficient, and you’ll expend more energy with each step.
How to Train the Hip Flexors
- Leg Raises: Lying on your back, lift your legs straight towards the ceiling to engage your hip flexors. Add ankle weights for extra resistance.
- High Knees: This dynamic movement mimics sprinting on the spot, strengthening the hip flexors whilst improving cardiovascular fitness.
How to Train Key Running Muscles at Home
You don’t need a gym membership to strengthen these key running muscles. Many exercises can be done at home with minimal equipment. Here are some effective exercises and tools to help you train your running muscles at home:
- Bodyweight Exercises: Squats, lunges, planks, and glute bridges can all be performed without weights. These exercises target your legs, core, and glutes and can be easily done in your living room or garden.
- Resistance Bands: Affordable and portable, resistance bands can be used to add resistance to exercises like hamstring curls, leg raises, and glute bridges, enhancing the challenge.
- Dumbbells: A pair of adjustable dumbbells can be used for a range of exercises, including squats, deadlifts, calf raises, and step-ups.
- Bench or Chair: A sturdy chair or bench can be used for step-ups, Bulgarian split squats, and tricep dips, adding versatility to your at-home routine. Upgrade to a weight bench for a more professional training set-up.
- Skipping Rope: A skipping rope is a great tool for improving calf strength and cardiovascular endurance simultaneously.
Whether you’re a sprinter looking to boost speed or a long-distance runner aiming for greater endurance, building strength in key muscle groups will make a significant difference to your running performance. The quads, hamstrings, glutes, calves, core, and hip flexors are all essential muscles to target.
By incorporating strength training exercises at home, using tools such as resistance bands, dumbbells and bodyweight movements, you can enjoy better speed, stamina, and injury prevention on your next run.
