4 Must-Do Strength Training Exercises for Runners

Squats
Squats are the single most effective exercise that you can perform to strengthen the entire lower body. Squats target the quadriceps, hamstrings, hips, hip flexors, and glutes, and even activate your core. When done properly, they can also help strengthen your knees and prevent knee pain and injury. Here are a few ways to do them, based on your fitness level and equipment available:

Lateral Movements
Runners seem to only move in one direction: forward! That's why it's important to train your body through other planes of movement, like backwards or sideways (laterally). Lateral moves help you train often-neglected muscles like the abductors (outer thigh) and adductors (inner thigh), helping increase stability at your joints, improve your balance, and prevent injury. Here are some examples you can try.

Pushups
Runners often neglect their upper bodies when training, but a strong upper body is essential for overall fitness and powerful runs. Pushups help strengthen the arms, chest, and shoulders, as well as the core, in one move, and you can do them anywhere, too. Various types of bench presses or chest presses also work many of the same muscles, but there are plenty of ways to continue challenging yourself with pushups 

Plank
As a runner, you are only as strong as your core is—your abs, obliques, lower back and hips. These muscles, which wrap around your torso like a corset, help you balance and support every step you take. Strong abdominals and lower back muscles also help you run with better posture, which aids in breathing. The plank is one of the best ways you can train every muscle in your core. Here are a few variations to try.

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