8 exercises for strong muscles

Running could be so much nicer. If only there wasn’t that one thing.

No, I’m not talking about stretching. Not even from fascia training. I mean that, of course Strength training!

Most runners dread swapping their pair of training shoes for their beloved running shoes and lifting heavy weights. Strength training is so extremely important for runners:

More powerful, faster and injury free to run? Sounds tempting!

But nothing comes from nothing.

And who actually claims that weight training stupid weightlifting means?

The focus of strength training for runners is not on growing muscles and making them more visible, but on improving them intramuscular coordination. This is the only way your muscles can be addressed more efficiently – your pace will thank you for it!

So that you can run more powerful, faster and injury-free in the future, you will find this in this article eight best strength exercises for runners.

Read more: The 11 most important stretches for runners

Also interesting: Fascia Training: 8 Simple Exercises for Loose Muscles

Strength training or running?

Believe me. I know the problem all too well.

Throughout my training for # Breaking3, I have neglected weight training. It is quite possible that because of this I didn’t achieve my goal – at the end of the competition I didn’t have the strength in my back thighs.

Who knows what time I would have been running if I had only done two or three times a week 40 minutes invested in strength training.

Efficient strength training doesn’t take longer. And the advantages?

  • Reducing the risk of injury
  • speed
  • More power
  • Can be done in the comfort of your own home

Anyone can do strength training

You don’t need an expensive gym! All you need to do strength training is your own body.

So what’s stopping you from spending some time Home workout to invest?

Are you missing a clear plan?

No problem! Thanks to the following exercises, there is now no excuses more to strengthen your body!


A training plan without squats is possible, but pointless. Because the squat is one complex exercisethat trains your back extensor in addition to your thighs (front and back) and your buttocks. With squats there is one error-free execution very important. To keep your knees from bending inward during the exercise, you can do a Theraband stretch around the legs.

Starting position

Your feet are shoulder width apart; your toes point out slightly.

Step 1

Push your buttocks back and down at the same time. Imagine you want to sit on a chair. Keep your heels on the ground.

step 2

As soon as you can’t get any lower without arching your lower back, you straighten your body again.


Lunges or lunges are multi-joint movements that primarily strengthen the muscles in the lower half of the body (front and back thighs and buttocks). Lunges also build Stability and balance on.

Lunges can easily be trained with your own body weight. Advanced users can use extra weight to increase the training effect.

Starting position

Stand up straight. Your toes are pointed straight ahead. Now you are taking a big step forward.

Step 1

Now bend your knees and lower your hips until your back knee almost touches the floor. To avoid injury, the front knee should not protrude beyond the tip of the foot.

step 2

Now push yourself back to the starting position with your front leg.


The most effective of all full-body exercises – the push-up. Push-ups strengthen almost every muscle in the body: pecs, triceps, biceps, shoulders, back, and core. So it’s clear that push-ups are part of strength training!

Starting position

Lie flat on your stomach. Place your hands at the level of your chest muscles a little more than shoulder width apart. Now push your body up until your arms are stretched out.

Make sure that you tense your abdominal muscles throughout the exercise to maintain body tension.

Step 1

Lower your chest until it almost touches the floor.

step 2

Push yourself back to the starting position.


Hull is the trump card. Therefore, planks are allowed in the Circuit training not missing. As an ideal exercise for the abdominal muscles, planks address not only the front, but also the side abdominal muscles. In addition, the gluteal muscles are stressed.

Planken doesn’t just help you as a runner. Planks improve your ability to sit and stand straighter and more stable. A strong Core muscles is usually synonymous with a straight posture.

Starting position

Lie on your stomach and stand up on your elbow. Your elbows should be shoulder-width apart at a 90-degree angle.

Step 1

Hold this position for as long as possible.

Beach scissors

While the exercise has a strange name, it is highly effective. Because beach scissors mainly make the Abductors trained. They are responsible for spreading the leg. They also stabilize the pelvis when running and walking.

Strong abductors are especially important for runners. Because powerful leg spreaders make you more economical and faster.

Starting position

Lie on your side on the floor. Now prop yourself up with your elbow.

Step 1

Now lift your leg as high as possible.

step 2

Return to the starting position.

The exercise becomes more difficult if you raise your arm as well.

Mountain climbers

Forget boring crunches – here come the climbers!

The complex exercise not only trains your stomach, but also your back, buttocks and legs.

Starting position

In the starting position you are doing a push-up.

Step 1

Pull your right knee towards your left elbow.

step 2

Return to the starting position.

step 3

Now pull your left knee towards your right elbow.

Pelvic lifts

When lifting the pelvis, the muscles of the back of the thighs (hamstrings) are mainly used. As with all complex exercises, the so-called hip extensions also strengthen your buttocks and your back.

The distance between your knees should be at least a hand’s width. If you have trouble keeping your distance, you can place a small exercise ball or pillow between your knees.

During these exercises it is important to keep body tension at all times.

Starting position

You lie comfortably on your back. The arms are parallel to the body, the knees are bent, the feet are hip-width apart.

Step 1

Now tighten your stomach, back and buttocks muscles firmly and lift your buttocks off the floor until your thighs and your upper body form a straight line. You hold this position for a moment.

step 2

Return to the starting position.


A beautiful back can delight. True to this motto, when you swim, you focus on the back of your body. While the back muscles are particularly strengthened in this exercise, the hamstrings (back thighs) and the glutes are also trained at the same time.

The exercise looks easy, but shouldn’t be underestimated! In swimmers, up to 80 percent of all muscles are used!

Starting position

In the prone position, stretch your arms forward.

Step 1

Raise your right arm and left leg at the same time.

step 2

Now lower your right arm and left leg and continue with your left arm and right leg.

Circuit training for holistic training

Training is defined as a planned disturbance of the existing physical equilibrium.

The aim is to destroy the balance and that physical ability to improve by creating an equilibrium at a higher level (supercompensation).

In order to disturb the existing equilibrium, certain stimuli are necessary, one Minimum intensity and minimum duration must have.

Hence, it is important to do weight training two to three times carry out the week.

In circuit training, different exercises are used without break carried out one after the other. One set of exercises forms one set. The circle should be run through at least three times (three sets).

A distinction must now be made between two variants of the circle listed below. The first variant is a circuit training for beginners. Anyone who has not or only rarely trained strength should stick to this circle and concentrate on the correct execution of the exercises. Number of repetitions: 15-20

In the second variant, you should perform the exercises with additional weight (e.g. dumbbells, kettlebells, Theraband, etc.). To do this, reduce the number of repetitions. Number of repetitions: 4-8

Circuit training for runners

  1. Squats: 12-15x
  2. Lunges: 12-15x per leg
  3. Push-ups: 12-15x
  4. Plank: 1 minute
  5. Beach Scissors: 12-15x per side
  6. Mountain climbers: 12-15x
  7. Pelvic raises: 12-15x
  8. Swimmer: 1 minute

Treat yourself to one between the individual sentences restful break 3-5 minutes.