Strength Training For Runners (At Home)

Strength training has undisputable upside for injury prevention and performance benefits (learn more). But strength training is not exactly the most popular form of training within the running community. Runners love running. Duh. So, we’ve condensed the training into 3 simple exercises that can easily be performed at home that will cover all major joint and muscle groups involved in running. Perform a circuit of these once a week and start your journey to quicker, easier running with less injuries.

Ankle joint (calf strengthening)

Targets calf and foot stabilising muscles.
Directions:

  • Use a ball roughly the size of a tennis ball. Not too squishy.

  • Slow and controlled. Avoid any swaying backward and forwards. Focus on up and down.

  • 30 repetitions.

Knee joint (hamstring strengthening)

Careful…these hurt. But they are as good as you get for strengthening hammies. THE BEST hamstring injury prevention going around.
Directions:

  • Start small (4-6 reps).

    OR

  • Reduce the load by allowing yourself to fail early (10-12 reps)

    —> DO NOT push yourself with these until you are comfortable and have some experience under your belt.

  • Gradully build this up to 10-12 reps, as slow as possible.

Hip joint (glute/quad strengthening)

Probably my favourite all rounder for running strengthening. It’s the Jacques Kallis of running strengthening. If you were to only do one exercise, this would be it.
Directions:

  • Back leg about 90 degrees - find a stool, chair, bed…something.

  • (As seen in video) Take a bit of time working out where you want your front foot. Just in front of you, with enough room for you to drop your back knee straight down.

  • As just mentioned, aim to drop back knee DOWN, not forward.

  • Literally watch your front knee and ensure it doesnt move infront or left or right of your toes. Just touching the tips of your toes is perfect.

  • Once you’ve sorted your position and technique, focus on slowly stabilising (on way down) and powering through (on way up) on the weightbearing leg.

  • 10 - 12 repetitions, each leg.

Weekly Strength Training Regime For Runners

I strongly advise all runners use these exercises as a weekly training routine.

  • Once or twice a week.

  • Perform 3-5 sets of each in a little circuit. No more than one minute break between sets.

  • It only takes 15 minutes :)