Quick Answer
Light circuits and bodyweight work don’t produce the running economy improvements that heavy resistance training does. Runners need to work at 70–85% of one-repetition maximum for compound lower body exercises to get the neuromuscular adaptations that matter. That means the last 2 reps of each set should be genuinely difficult. If they feel easy, the load is too light.
Why Gym Work Improves Running Performance
Running is a single-leg sport. At every moment in the gait cycle, one leg is bearing the full body weight plus the ground reaction force of each footstrike — approximately 2–3 times body weight on a road surface. Over the course of a marathon, this means the legs absorb and generate force across more than 40,000 strides per leg. The muscles responsible — glutes, quads, hamstrings, calves — need to be strong enough to perform this work efficiently at the end of mile 20 just as they did at mile 1.
Running itself does not develop the maximum strength levels needed for this. Running trains the muscles at the specific load of running, but not at loads significantly above it. Gym work provides the overload that develops the neuromuscular efficiency — better motor unit recruitment, improved tendon stiffness and elastic energy return, delayed muscular fatigue — that translates into maintained form, faster stride turnover, and lower injury risk in the final miles of any race.
The second reason gym work matters is bilateral muscle imbalances. Running in a straight line at consistent effort naturally develops dominant patterns. One leg is almost always slightly stronger than the other; one hip slightly more stable. These imbalances are invisible in easy running but express themselves as injury under fatigue or high mileage. Single-leg gym exercises — split squats, step-ups, single-leg calf raises, single-leg deadlifts — expose and address these imbalances in a way that running alone cannot. Our dedicated strength training programme for runners covers the full periodised approach to integrating gym work into a running year, including the 12-week progression from adaptation through to strength and power phases.
The 10 Best Gym Exercises for Runners
| Exercise | Primary muscles | Running benefit | Sets × Reps |
|---|---|---|---|
| Bulgarian split squat | Quads, glutes, hip flexors | Single-leg strength, bilateral imbalance correction | 3 × 6–10 per side |
| Romanian / trap bar deadlift | Glutes, hamstrings, lower back | Posterior chain power, running economy | 3 × 4–8 |
| Heavy single-leg calf raise | Gastrocnemius, soleus, Achilles | Pushoff strength, Achilles resilience | 3 × 10–15 per side (slow eccentric) |
| Nordic hamstring curl | Hamstrings (eccentric) | Hamstring injury prevention, eccentric strength | 3 × 4–6 |
| Hip thrust | Gluteus maximus | Glute power at push-off | 3 × 8–12 |
| Step-up | Quads, glutes, core | Single-leg functional strength | 3 × 8–12 per side |
| Box jump / broad jump | Full lower body, fast-twitch | Rate of force development, stride power | 3 × 5–8 |
| Bird-dog | Deep core, multifidus, glutes | Anti-rotation spinal stability | 3 × 10 per side |
| Copenhagen plank | Hip adductors, core | Groin and lateral hip stability | 3 × 20–30 sec per side |
| Seated row / lat pulldown | Lats, rhomboids, rear delts | Arm drive, postural endurance | 3 × 8–12 |
1. Bulgarian Split Squat
The most important single-leg strength exercise for runners. Stand facing away from a bench, place the rear foot on the surface, and lower the front leg to 90 degrees at the knee. The front leg does all the work. The Bulgarian split squat develops quad and glute strength in a single-leg pattern that directly mirrors the single-leg stance phase of running, while also exposing and correcting bilateral strength imbalances. It is harder than a regular squat because the instability requires greater hip and core engagement throughout the movement. Hold dumbbells at the sides or in a goblet position to load progressively. The rear hip flexor stretch that occurs simultaneously makes it doubly useful for runners dealing with hip flexor tightness. Begin with bodyweight, progress to 15–20kg total loading as strength builds. Our runner’s lunge guide covers the hip flexor flexibility that helps runners access the full range of this exercise.
2. Romanian Deadlift / Trap Bar Deadlift
The posterior chain — glutes, hamstrings, lower back — is the primary power generator in distance running, and the deadlift in its various forms is the most effective posterior chain exercise in the gym. The Romanian deadlift (RDL) trains hip hinge with a straight-leg focus: hold a barbell or dumbbells, hinge forward from the hips maintaining a flat back, feeling a strong hamstring stretch, then drive the hips forward to return. The trap bar deadlift allows a more upright torso and is generally more comfortable for runners new to barbell lifting. Research on heavy compound exercises like the trap bar deadlift shows they improve running economy by enhancing maximal force output and reducing muscular fatigue rate. A 2015 study (Beattie et al.) found that distance runners following a heavy strength programme improved leg strength without gaining muscle mass — the concurrent training effect suppresses hypertrophy in high-mileage runners. Aim for 3 sets of 4–8 reps at a load where the final 2 reps require real effort.
3. Heavy Single-Leg Calf Raise
The most undertrained exercise for runners and one of the most important. The calf and Achilles complex absorbs and returns elastic energy at every footstrike — the Achilles tendon alone stores and releases approximately 35% of the energy of each running stride. The calf raise trains the eccentric (lowering) phase that absorbs ground contact force and the concentric (rising) phase that releases it. Perform on a step with the heel dropping below the edge for full range, on a single leg, and add load progressively via a dumbbell held in one hand or a loaded backpack. The eccentric phase should take 3–4 seconds — the slow lowering is where the primary adaptation occurs. Each leg should be capable of 15+ slow repetitions with added load before moving to harder variations. Our tibialis anterior exercises guide covers the complementary front-of-shin strengthening that pairs with calf work for complete lower leg resilience.
4. Nordic Hamstring Curl
One of the most evidence-supported injury prevention exercises in sport. The Nordic curl trains the hamstrings in eccentric contraction — the muscle lengthens under load — which is the most injury-relevant portion of hamstring function during running. Kneel on a soft surface with feet anchored (under a barbell, bench, or held by a training partner). Slowly lower the upper body toward the floor, controlling the descent entirely with the hamstrings. Return by pressing up with the hands and using the hamstrings to pull back. Most runners can only manage 3–4 controlled reps at first. Progress by slowing the lowering phase and reducing the amount of push-up assistance required. The Nordic curl is particularly important for runners who have had previous hamstring strains or who are increasing mileage significantly.
5. Hip Thrust
The most direct exercise for the gluteus maximus — the primary propulsive muscle in running. The hip thrust isolates hip extension through a full range of motion that squats and deadlifts don’t fully replicate. Rest the upper back against a bench, place a barbell or weight plate across the hips, and drive the hips upward, squeezing the glutes hard at the top. The glutes generate the hip extension force that propels the runner forward at push-off; weak glutes shift the burden to the hip flexors and lower back, both of which fatigue faster and are more injury-prone. Progression: bodyweight → barbell with 20kg → 40kg+ as strength builds. Our guide to lower back pain when running covers how weak glutes contribute directly to the lower back problems common among runners.
6. Step-Up
A single-leg functional exercise that directly replicates the hip and knee extension demand of running. Step one foot onto a box or bench (40–60cm height), drive through the heel to rise to standing, then lower the trailing leg back to the floor with control. Step-ups train the quad, glute, and hip abductor in a standing single-leg pattern — closer to actual running mechanics than any seated or lying exercise. They also develop proprioception and single-leg balance under load. Hold dumbbells at the sides to add load. Progress from 3 × 8 per side at bodyweight to 3 × 12 with heavy dumbbells. The step-up is a good transitional exercise for runners who find the Bulgarian split squat initially too unstable to load meaningfully.
7. Box Jump / Broad Jump
Plyometric exercises train rate of force development — how quickly the muscles can generate power — which transfers directly to stride speed and the elastic energy return of each footstrike. Box jumps and broad jumps recruit fast-twitch muscle fibres and develop the reactive strength (the ability to absorb force and immediately redirect it) that makes the running stride feel springy rather than heavy. Plyometrics should be added only after a strength foundation of 8–12 weeks has been established. Perform fresh (beginning of a gym session, not at the end of a fatiguing workout), with full recovery between sets (60–90 seconds). 3 sets of 5–8 jumps at maximum effort — quality and explosiveness matter more than quantity. Reduce to bodyweight jumps if box landings cause knee or shin discomfort.
8. Bird-Dog
The most important deep core exercise for runners. Start on hands and knees with a neutral spine. Simultaneously extend the right arm forward and the left leg back, maintaining a level pelvis without rotating or arching the lower back. Hold for 3–4 seconds, return, and repeat on the opposite side. The bird-dog trains anti-rotation core stability — the deep muscles (multifidus, transverse abdominis) that keep the lumbar spine stable while the limbs move. This is exactly the stability demand that running places on the spine at each stride: one leg drives forward, the opposite arm swings back, and the core must prevent any twist or sag through the trunk. 3 sets of 10 per side.
9. Copenhagen Plank
The most effective exercise for the hip adductors (inner thigh) and one of the strongest injury prevention exercises for runners. Lie on the side with the top foot resting on a bench or box. Lift the hips off the floor, creating a straight line from head to feet. The top leg does all the work — the hip adductor is working hard to maintain the position. Progress by bringing the bench higher (top foot on a higher box increases the lever arm) or by performing slow raises and lowers of the bottom leg. The Copenhagen plank addresses the groin and lateral hip stability that is frequently deficient in runners who develop IT band syndrome, hip pain, or adductor strains under high mileage. 3 × 20–30 seconds per side.
10. Seated Row / Lat Pulldown
Runners need upper body strength too — specifically the muscles that power arm drive and maintain postural integrity through long efforts. The seated row (pulling horizontal handles toward the lower chest) and lat pulldown (pulling a bar from overhead down to the upper chest) develop the upper back, rear deltoids, and latissimus dorsi. These muscles counterbalance the forward-pull of prolonged forward trunk lean and power the arm swing that drives running rhythm. Upper body postural endurance is a meaningful factor in the second half of a marathon, where collapsing posture wastes energy and shifts load to the lower back. 3 × 8–12 at a controlled tempo.
How to Schedule Gym Work Around Running
Scheduling is where most runners fail with gym work — not the exercises themselves. Heavy lower body strength training causes muscle damage that peaks 24–48 hours after the session. Performing a hard squat session on Friday when Saturday is a 25km long run produces a long run done on damaged, glycogen-depleted legs. This is why runners feel that gym work makes them tired. The timing is wrong, not the training.
The one rule: Never do a heavy lower body gym session in the 24–48 hours before a long run, tempo run, or race. Violating this is the primary reason runners feel that gym work interferes with running.The correct approach groups hard days together. A practical 5-day running week with 2 gym sessions might look like: Monday — easy run + gym (after the run); Wednesday — intervals; Thursday — gym (lower body); Friday — easy run; Sunday — long run. Gym on Monday is grouped with easy running. Thursday gym is 2 days after the Wednesday intervals and 2 days before Sunday’s long run — sufficient recovery in both directions. If training more days, shift accordingly. The principle is consistent: separate gym from the run it would most compromise, not from all running.
During peak marathon or race training, reduce gym frequency to one session per week if needed. The runs are providing sufficient musculoskeletal stimulus; additional gym volume adds recovery demand without proportional benefit at that point. Reduce sets (from 3 to 2) but maintain load intensity — the weight is what preserves the strength adaptations built during the base phase. Our guide to building marathon mileage safely covers how to balance the total training load across a long preparation block, including when to dial gym sessions back as weekly mileage peaks.
Beginners should start with 2 sessions per week, beginning with Phase 1 exercises (bodyweight and light loads, 3 × 12–15 reps, learning movement patterns) for the first 4 weeks before adding meaningful load. The goal of Phase 1 is not fitness — it is teaching the nervous system the correct movement patterns so that heavier loading in Phase 2 is safe and effective. Our beginner running guide covers how to phase strength work in alongside building initial running fitness, and our warm-up and cool-down guide covers how to prepare the joints and muscles for gym sessions after running.
Common Mistakes Runners Make in the Gym
Using too light a weight. The most common error. 15 bodyweight squats does not produce neuromuscular adaptations that improve running economy. Research consistently shows heavy resistance training — 70–85% of maximum — is required. If the exercise doesn’t feel genuinely hard by the last 2 reps of a set, increase the load. Our guide on whether runners can build muscle covers the concurrent training effect and why heavy training doesn’t produce the bulk that runners fear.
Only doing core and band work. Resistance band exercises and light core circuits are useful but insufficient as the entirety of a runner’s gym programme. The running economy research consistently involves heavy compound exercises — squats, deadlifts, split squats — not core circuits. Both are necessary; neither is sufficient alone.
Stopping gym work during race training. Many runners do their gym work diligently through winter base training and drop it entirely when race-specific training begins. Strength gains built over months begin deteriorating within 2–3 weeks of cessation. Reducing to 1–2 sessions per week during race training maintains the gains; stopping entirely wastes the base-phase investment.
Doing gym the day before a long run. The most consequential scheduling mistake. Heavy squats and deadlifts on Saturday when Sunday is a 30km long run means the long run happens on damaged, partially depleted legs. The session feels harder than it should, the training stimulus is reduced, and recovery takes longer. Shift the gym session to Friday (after Thursday’s easy run) or rethink the weekly structure entirely.
Structured Running With Strength Built In
SportCoaching's running training plans and coaching integrate gym session timing and exercise prescription alongside structured running — so your strength work supports your running, rather than competing with it.
FAQ: Gym Exercises for Runners
What gym exercises are best for runners?
Bulgarian split squat (single-leg, quad/glute), Romanian or trap bar deadlift (posterior chain), heavy single-leg calf raise (Achilles resilience), Nordic hamstring curl (eccentric hamstring), hip thrust (glute power), step-up (functional single-leg strength), and box jump (plyometric power). Core anti-rotation work and upper back exercises complete the programme. Heavy compound loads (70–85% 1RM) are required — bodyweight circuits don’t produce the running economy improvements that matter.
How often should runners do gym workouts?
2 sessions per week minimum; 3 during base training. Reduce to 1–2 during peak race training — maintaining load intensity but reducing volume. Never do heavy lower body gym work in the 24–48 hours before a long run or key interval session.
Will gym workouts make runners bulky or slower?
No. Beattie et al. (2015) found runners improved leg strength significantly over 40 weeks without muscle mass gain. The concurrent training effect — high endurance volume suppressing hypertrophy — makes significant bulk gain impossible for distance runners doing meaningful weekly mileage.
Do runners need to lift heavy weights?
Yes — 70–85% of one-repetition maximum for compound exercises is what produces running economy improvements. The mechanism is neuromuscular efficiency: stronger muscles recruit motor units more effectively, generating force with less oxygen cost per stride. Light circuits don’t reliably produce this effect.
Should runners run before or after gym workouts?
Run first, gym second when doing both on the same day. Group hard days together (intervals + gym on the same day, full recovery day following). Never do heavy lower body gym the day before a long run or tempo run.
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