3 RESISTANCE TRAINING EXERCISES EVERY RUNNER SHOULD TRY

Written by Becca Cliff

Becca is the Marketing Manager for Workout Ashton. She also works as one of our Personal Trainers.

Whether your goal is to improve pace, reduce injury risk, or tackle technical terrain with confidence, adding resistance training into your weekly routine can make a huge difference to runners. Following our recent blog with the EPIC Trail Series, we’ve put together a leg day routine with runners in mind.

1. Bulgarian Split Squats

This single-leg exercise is one of the best movements for runners because it builds strength, balance, and stability simultaneously. Benefits include:

• Improved hip stability
• Stronger quads and glutes
• Better balance on uneven trails
• Reduced knee stress

Because running is essentially a series of single-leg movements, unilateral exercises like split squats closely mimic the demands of running itself.

How to perform:

• Place one foot behind you on a bench
• Lower into a lunge position
• Keep your chest upright
• Drive through the front heel to stand

Aim for 3 sets of 8–10 reps per leg. Position yourself next to a wall or barbell frame to hold onto for stability. You can add dumbbells to make this movement more challenging.

2. Romanian Deadlifts (RDLs)

The posterior chain — glutes, hamstrings, and lower back — is critical for running power and injury prevention. Romanian deadlifts strengthen these muscles while also improving hip control and running posture.

Benefits include:

• Better stride power
• Reduced hamstring injury risk
• Improved uphill running
• Enhanced fatigue resistance

How to perform:

• Hold dumbbells or a barbell
• Keep a slight bend in the knees
• Push hips backwards while maintaining a flat back
• Lower until you feel tension in the hamstrings
• Return to standing by driving hips forward

Aim for 3–4 sets of 6–8 reps.

3. Step-Ups

Step-ups develop:

• Single-leg strength
• Glute power
• Knee drive
• Balance and coordination

They’re particularly useful for runners preparing for hilly races or mountain events.

How to perform:

• Step onto a bench or box
• Drive through the lead leg
• Control the descent
• Avoid pushing excessively off the back foot

Aim for 3 sets of 10 reps per leg. For an added challenge, hold dumbbells or increase box height.

How Often Should Runners Strength Train?

For most runners, 2 lower body strength sessions per week is enough to see major benefits. The key is consistency rather than excessive volume.

A good structure might look like:

• 2 lower-body focused sessions weekly
• Moderate weights
• Controlled movements
• Emphasis on quality over exhaustion

Avoid heavy leg sessions immediately before key speed workouts or long runs.

Ready to take your running to the next level?

Check out the latest events in the EPIC Trail Series.