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Without a stable core and strong supporting muscles, every stride costs more energy.
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If you want to know what really holds your running together, it's not just your lungs or your legs – it's your core and your overall strength. Whether you're chasing a new PB or just trying to finish strong, strength training helps you run more efficiently, stay balanced under fatigue, and avoid the classic runner breakdowns that come from doing lots of kilometres without support (Fredericson & Moore, 2005; Yamamoto et al., 2008).
In this guide, I'll walk you through five foundational exercises that build power, improve stability and make your running feel more controlled. You don't need fancy equipment or a complicated gym plan. You just need consistency, good form, and a program that complements your running with runner strength workouts (Beattie et al., 2017; Balsalobre-Fernández et al., 2016).
A coach's perspective: what I've learned in 15 years
As a personal trainer and running coach with more than 15 years in the game – and as someone who lives and breathes running through ultramarathons – I've seen the same pattern repeat across every level of runner. Before the current running boom, strength and core work were often overlooked. The gym was seen as a place for bodybuilders, not runners. Most people trained purely through distance, and while some got away with it for a while, many eventually broke down.
What usually happened next was a reactive cycle: a runner gets injured, lands in a physio clinic, is given strength exercises, starts doing them… then stops once the pain calms down. A few months later, the same issue pops up again. Strength work wasn't the "rehab add-on" – it was the missing foundation all along (Fredericson & Moore, 2005).
Now, with half marathons, marathons and ultras surging in popularity, we're seeing more runners than ever. We're also seeing more running-related injuries. Most of these don't come from one dramatic moment; they build up from muscular imbalance, tendon overload, and simply not having enough strength to support higher training volumes (Kakouris et al., 2021). It's not laziness. It's that most runners were never shown how to build a well-rounded plan.
The good news is that this is completely preventable. A smart, consistent strength program doesn't just reduce injury risk – it improves performance, too. You'll be able to run faster, longer and with more control because your body can handle the demands you're putting on it (Beattie et al., 2017; Balsalobre-Fernández et al., 2016).
Why strength and core training matter for runners
Without a stable core and strong supporting muscles, every stride costs more energy. A weak core often shows up as excessive trunk rotation, collapsing hips, or poor posture when fatigue hits, all of which make your form less efficient and increase overuse risk (Fredericson & Moore, 2005; Willson et al., 2005).
Your core isn't just your abs. It includes the abdominals, obliques, deep spinal muscles, glutes and hip stabilisers working together to control pelvic position, absorb force and transfer energy through your stride. When that system is solid, your legs can do their job without compensating (Willson et al., 2005; Kibler et al., 2006).
This becomes even more important on hills and trails. Steep climbs demand trunk stability and hip control, while descents challenge your ability to absorb impact and stay aligned on uneven ground (Giandolini et al., 2013). When your core drops off, other areas overcompensate – usually the lower back, hips, knees or ITB. That's why runners with poor lumbopelvic control often report issues like low-back pain, hip flexor overload, SI irritation, ITB pain, or piriformis-style glute symptoms, and why targeted strength work can make such a difference over time (Fredericson & Moore, 2005).
5 best strength and core exercises for runners
These five strength and core exercises build the kind of functional strength that transfers directly to running. Start with bodyweight if needed, then load them gradually over time.
1. Squats
Aim for 12–15 reps across 3–4 sets. Squats develop your glutes, quads and hamstrings, the powerhouse muscles behind a strong stride. Lower-body strength contributes to stride efficiency and improves running economy when trained progressively (Paavolainen et al., 1999; Balsalobre-Fernández et al., 2016).
2. Reverse lunge to knee drive
10–12 reps per leg for 3 sets. This mirrors your running pattern and builds single-leg control, which helps reduce side-to-side compensation and improves symmetry (Bishop et al., 2021).
3. Planks (forearm + side)
Hold for 30–90 seconds. Planks build the endurance your core needs to stabilise late in runs and races, helping reduce trunk sway and inefficient movement under fatigue (Fredericson & Moore, 2005; Willson et al., 2005).
4. Single-leg Romanian deadlifts (RDLs)
8–10 reps per leg for 3 sets. These train your posterior chain – hamstrings and glutes – which are key for propulsion and supporting knee and hip mechanics when running tired (Beattie et al., 2017).
5. Pallof press
10–12 reps per side for 3 sets. This teaches your core to resist rotation and stay stable while your limbs move fast, which supports consistent form and reduces compensatory twisting (Kibler et al., 2006).
Putting it together in your week
Slot these five exercises into your week two to three times, keeping sessions short and focused. Even around 20 minutes twice a week is enough to improve running economy and reduce overuse risk when it's progressed properly, making it a realistic strength training plan for runners (Balsalobre-Fernández et al., 2016; Beattie et al., 2017; Yamamoto et al., 2008).
Start with form, then build load or reps gradually. Over a training block, most runners notice better posture, smoother stride mechanics, more power on hills, and fewer niggles. That's exactly what strength training is meant to do: help your running feel easier because your body is stronger (Paavolainen et al., 1999).
Final word: train smart, run strong
The work you do outside your runs often determines how far and how fast you can go during them. With consistent strength and core training, you're not just protecting your body – you're giving yourself the tools to push harder, recover faster and enjoy running for longer (Yamamoto et al., 2008).
Keep it simple, keep it consistent, and let the results stack up.
Looking for expert advice and running tips? Check out rebel RUN and level up your running game.
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Disclaimer
The information provided in this article is of a general nature only and is not intended to replace professional medical, health, or fitness advice. It does not take into account your individual objectives, physical condition, medical history, or needs. Before acting on any of the guidance or recommendations provided, you should consider whether it is appropriate for you in light of your personal circumstances. You should always seek the advice of a qualified healthcare professional (such as a physiotherapist, podiatrist, dietitian, or medical doctor) before starting, changing, or relying on any exercise, training, or nutrition program. Rebel Sport accepts no liability for any loss, injury, or damage suffered by any person relying on the information provided.
References
- Beattie, K., et al. (2017). The effect of strength training on performance in endurance athletes. Sports Medicine, 47(3), 545–560.
- Bishop, C., et al. (2021). Unilateral vs bilateral strength training for sports performance. Sports Medicine, 51(4), 707–735.
- Fredericson, M., & Moore, T. (2005). Core stabilization for distance runners. New Studies in Athletics, 20(1), 25–37.
- Kibler, W. B., et al. (2006). The role of core stability in athletic function. Sports Medicine, 36(3), 189–198.
- Paavolainen, L., et al. (1999). Explosive-strength training improves running economy. J Appl Physiol, 86(5), 1527–1533.
- Sato, K., & Mokha, M. (2009). Core strength training and running performance. J Strength Cond Res, 23(1), 133–140.
- Schache, A. G., et al. (2012). Hamstring mechanics during sprinting. Med Sci Sports Exerc, 44(4), 647–658.
- Willson, J. D., et al. (2005). Core stability and lower extremity injury. J Am Acad Orthop Surg, 13(5), 316–325.
- Yamamoto, L. M., et al. (2008). Resistance training and distance running performance. J Strength Cond Res, 22(6), 2036–2044.
