Best Strength Exercises for Runners Who Want to Avoid Injuries

Build Strength, Boost Stability, and Run Pain-Free

If you're a runner, strength training isn’t optional – it's essential. But not just any strength work will do. To truly support your running, reduce injury risk, and improve performance, your training needs to be tailored. And that means focusing heavily on single-leg exercises.

Running is, after all, a series of one-legged hops. So why train both legs at once if that's not how you move? Incorporating unilateral (single-leg) strength work improves balance, coordination, joint stability, and muscular control – all of which contribute to better running efficiency and lower injury risk.

In this post, we’ll cover why joint stability matters for runners, and the best single-leg strength moves that target the specific demands of running.

Why Joint Stability is Critical for Runners

Each time your foot strikes the ground during a run, your body absorbs forces equal to 2–3 times your body weight. Without proper stability in the ankles, knees, and hips, that force gets distributed poorly, leading to inefficiencies and overuse injuries.

Improving joint stability through single-leg exercises helps runners:

• Maintain form when fatigued

• Reduce energy leaks, improving running economy

• Absorb and transfer force more effectively

• Prevent common injuries like IT band syndrome, shin splints, and runner’s knee

Strong and stable joints don’t just prevent breakdowns – they make you a more efficient, powerful runner.

The Best Single-Leg Strength Exercises for Runners

These slightly more niche but highly effective moves go beyond the basics, targeting your stabilisers, improving neuromuscular control, and addressing imbalances that most standard exercises miss.

1. Step-Downs from a Box

• Why it works: Teaches controlled eccentric loading through the quad and glute, while training balance and knee tracking.

• How to do it: Stand on a low box or step, lower one foot slowly towards the floor without letting it touch, then return to standing. Keep the knee aligned with your second toe.

2. Single-Leg Deadlifts with Reach (Bodyweight or Dumbbell)

• Why it works: Trains hip hinge mechanics, strengthens posterior chain, and challenges ankle and hip stability.

• How to do it: Standing on one leg, hinge at the hip as your back leg extends. Reach hands (or dumbbells) towards the floor. Keep hips square and avoid rotation.

3. Crossover Step-Ups

• Why it works: Challenges frontal plane control (side-to-side movement) and activates lateral glutes, which are often weak in runners.

• How to do it: Stand side-on to a box, cross your inside leg over and up onto the step, then drive through that foot to step up.

4. Single-Leg Glute Bridge on Elevated Surface

• Why it works: Focuses on unilateral glute activation and hamstring control, both key to running propulsion.

• How to do it: Lie on your back with one heel on a bench, the other leg extended. Drive hips up and squeeze the glutes, then lower with control.

5. Lateral Bounds with Stick

• Why it works: Mimics the deceleration and stabilisation needed during lateral shifts in running gait.

• How to do it: Jump laterally from one leg to the other and stick the landing for 2–3 seconds, maintaining alignment and control.

6. Split-Stance Cable or Band Row

• Why it works: Encourages upper body engagement in a running-specific stance while building hip and core stability.

• How to do it: In a split stance, row a cable or band toward your rib cage. Keep your torso tall and avoid twisting.

7. Skater Squats

• Why it works: Advanced single-leg move that builds quad and glute strength, balance, and eccentric control.

• How to do it: Stand on one leg, reach the opposite leg back behind you like a pistol squat without touching the ground. Lower slowly and push back up.

How to Use These in Your Routine

• Frequency: 2x per week (e.g. Monday and Thursday)

• Volume: 2–3 sets of 6–10 reps per leg

• Rest: 45–90 seconds between sets

• Progression: Add weight, reps, or time under tension every few weeks

• When to Train: Best after easy run days or on cross-training days

Avoid doing these the day before your long run or speed session to prevent fatigue.

Bonus Tips for Strengthening Stability

• Train barefoot or in minimal shoes to activate foot stabilisers

• Use tempo reps (e.g. 3 seconds down) to improve control

• Include core stability work like bird dogs, dead bugs, and side planks to support posture

Final Thoughts: Strong Legs, Stable Joints, Better Running

Runners often skip strength work in favour of more miles, but that usually leads to plateaus or injuries. By prioritising single-leg strength and stability, you’ll build a body that not only endures marathon training, but thrives through it.

Whether you're gunning for a PB or simply want to stay injury-free, integrating these targeted exercises will make a big difference.

If you'd like a personalised strength plan to pair with your running block, click here to find out more about our coaching and we’ll build a schedule that keeps you progressing and pain-free.

Check out our related blog | Can I Lose Fat While Training for a Half Marathon?