5 simple strength moves for runners
- Ben Lucas
- 9 hours ago
- 2 min read
Strength and conditioning doesn’t need to be complicated to make a real difference to your running, says TCS Sydney Marathon Head Coach Ben Lucas.
Forget complicated gym programs – simple, consistent strength work is often what helps runners stay healthy and perform better, says TCS Sydney Marathon Head Coach Ben Lucas.
Strength and conditioning may sound intimidating to many runners. You might automatically think of heavy barbells, complicated gym programs and smashing yourself for an hour. But it doesn’t need to be any of that.
For everyday runners, strength training is really about staying healthy enough to keep training consistently. That’s the goal – not bodybuilding, not lifting huge weights.
Strength & conditioning made simple
To build a body that can handle the demands of running, the basics work best. Try these simple movements:
Squats: Stand with feet shoulder-width apart, bend your knees and hips to lower your body as if sitting into a chair, then push back up through your heels.
Split squats: Step one foot forward and one foot back, lower both knees toward the ground while keeping your torso upright, then press back up through your front heel.
Calf raises: Stand tall and slowly lift your heels off the ground onto your toes, then lower back down with control.
Glute bridges: Lie on your back with knees bent and feet flat on the floor, then drive through your heels to lift your hips upward while squeezing your glutes.
Planks: Hold your body in a straight line supported by your forearms and toes, keeping your core engaged and hips level.
Most runners don’t need more than two short strength sessions a week, lasting around 15 to 20 minutes. The exercises above need minimal equipment, and you can do most of them at home.
Why strength & conditioning matters
The runners who stay consistent with strength work almost always move better later in long runs and they recover better too. Here’s why:
· Their posture holds together.
· Their hips stay stronger.
· Their knees track better when fatigue kicks in
Strength work builds confidence just as much as fitness. You start feeling more stable and capable in your running, too.
The biggest mistake runners make is waiting until they’re injured before they start. Strength work is there to reduce the chances of that happening in the first place. So keep it simple. Keep it consistent.
Want more expert training advice? Find the best running content here.
