Top 5 Strength Exercises Every Runner Should Be Doing

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Whether you're gearing up for City2Surf, training for Sydney marathon, or just enjoy a few runs a week along Bondi Beach, one thing remains true—running alone isn’t enough to keep you injury-free or performing at your best.

At Balance in Motion Bondi, we treat runners of all levels. One common thread? The runners who include strength training are the ones who recover faster, run stronger, and stay injury-free longer.

Here are our top 5 strength exercises for runners—simple, effective, and physio-approved.


1. Single Leg Glute Bridge

Why: Builds glute strength and hip stability—key for efficient running and preventing knee pain.
How to do it:

  • Lie on your back with one knee bent, foot flat on the ground.

  • Extend the opposite leg straight.

  • Drive through your heel to lift your hips off the ground, squeezing your glutes.

  • Lower with control.
    Reps: 2–3 sets of 10–12 each leg.

2. Step-Ups (Onto a Box or Bench)

Why: Mimics the running motion, builds single-leg strength and balance. Especially important for those all looking to run the city to surf in 9 weeks time!!
How to do it:

  • Step one foot up onto a box or bench.

  • Drive through the heel to stand tall, keeping your hips level.

  • Slowly lower down with control.
    Reps: 2–3 sets of 8–10 each leg. Add dumbbells for extra resistance.


3. Calf Raises (Double & Single Leg)

Why: Strong calves reduce Achilles, plantar fascia and shin injuries.
How to do it:

  • Stand on the edge of a step, rise onto the balls of your feet, then lower down slowly.

  • Progress to single-leg for more challenge.
    Reps: 3 sets of 15–20.


4. Side Plank

Why: Builds deep core and lateral hip strength, improving pelvic control during running.
How to do it:

  • Lie on your side, elbow under shoulder, legs stacked.

  • Lift your hips off the ground into a straight line from head to toe.

  • Keep your hips square and don’t let them sag.
    Hold: 30–45 seconds each side. Repeat 2–3 times.

5. Bulgarian Split Squats

Why: Builds quad, glute and hamstring strength while also challenging balance and hip mobility.
How to do it:

  • Stand in a split stance, rear foot elevated if possible.

  • Lower your back knee toward the ground, keeping your front knee stacked over your foot.

  • Drive back up using your front leg.
    Reps: 2–3 sets of 6–10 each leg.


How Often Should Runners Strength Train?

Ideally, 2–3 times per week. Keep reps low and controlled, focus on form, and don’t be afraid to challenge yourself with more resistance as you progress, this can be as simple as holding a weight backpack or adding more reps.


Final Word

Strength training is your secret weapon for running longevity. It not only boosts performance but helps prevent the overuse injuries we see so often in clinic.

If you're unsure where to start—or want a personalised program tailored to your running goals—we’re here to help.

📍 Book an appointment at Balance in Motion Bondi
💬 Got a question? Give us a call or email us anytime.

Matt Barker