Strength Training for the Time-Crunched Runner: 5 Essential Exercises
A simple yet effective 20-minute routine to boost your running performance and prevent injuries
Whether you’re gearing up to cruise down Yonge St in the Sporting Life 10k in Toronto or off to Hamilton to tackle The Around the Bay Road Race, you know that strength training will likely be key to your success.
That said, life is busy, and strength training is often the first thing to go.
We've got you covered with this science-backed routine that delivers maximum benefits in minimal time.
Why Strength Training Matters for Marathon Runners, New Runners and Everyone in Between
Research clearly shows that adding strength training to your routine can dramatically improve your performance and keep you injury-free.
According to a study published in the British Journal of Sports Medicine, strength training reduced sports injuries by nearly 70%. Whether you’re a marathon runner facing months of training or a dedicated member of your weekly social run crew, injury prevention isn't just nice—it's necessary.
Just 8 weeks of strength training has been shown to improve running economy by 5% in well-trained runners. This means you'll use less energy to maintain your pace during those tough runs!
Improved bone density.
Reducing the loss of force production capacity as we progress through our Master’s Running years.
Our 20-Minute Strength Solution
Our team of running physiotherapists have designed this routine specifically for runners who are short on time but serious about performance.
If you’re keen on a more in-depth strength plan, we have you covered with our Strength Training Blueprint for Runners.
But if you want to big impact in little time, complete these five exercises twice weekly for optimal results.
1. Split Squat: The Ultimate Runner's Exercise
If we had to pick just one exercise for runners, the split squat would likely be the winner. This movement:
Builds strength in your quads, glutes, and hamstrings
Trains simultaneous, coordinated extension of the hip, knee and ankle at the top of the movement
Challenges single-leg stability (crucial for running)
Improves hip extension for powerful push-off
Builds toe extension strength for better toe-off
Enhances overall stability and balance
How to perform: Start with bodyweight until you master the form, then gradually add dumbbells or a barbell for resistance.
Researchers have found that strength training improved running economy and time to exhaustion by over 20%, with increased stride length being a key factor. Split squats directly target the muscles that create this powerful stride.
2. Romanian Deadlifts: Generate Horizontal Force
Success on the run isn't just about vertical power—you need horizontal force to propel yourself forward efficiently, especially during those final kilometers after a challenging long run, workout or race.
A key part of running well is building your capacity to generate horizontal force. That's why we love hip hinge movements like the Romanian deadlift.
While single-leg variations are popular, we find that they’re often performed poorly, and we love the emphasis on that hip hinge that comes from the traditional RDL. This movement:
Strengthens your entire posterior chain
Has a strong postural component
Increases your capacity to drive force into the ground
How to perform: Start with a light weight and focus on hinging at the hips while maintaining a flat back. Imagine an open drawer behind you and send your hips back to close it, then drive them forward again.
Again, we love progressing to the barbell if that’s accessible to you!
3. Bent Knee Calf Raise: Power Your Propulsion
Did you know your calves generate up to 6 times your body weight in force with every step? The soleus muscle (part of the calf complex) is particularly important for marathoners.
The soleus initiates propulsion and drives your center of mass up and forward. It's also the muscle that loses force-generating capacity the fastest as we age.
This makes bent knee calf raises essential for all runners, but absolutely non-negotiable for masters athletes.
In a recent study comparing masters runners to their younger counterparts, researchers found that loss of force production capacity in the calves and feet is significantly greater than in the hips and knees and likely the primary factor driving loss of performance as we age.
How to perform: Stand on a single leg with the knee slightly bent. Rise onto your toes, going as high as you can, then lower slowly.
Once again, we love to load here. Kettlebells and dumbbells are a huge win, but even a bag of books can be effective.
4. Eccentric Step Down: Protect the Knees and Master the Downhill
Anyone who's run a race with a lot of downhill (👋 Boston Marathon!) or played amongst the trails in Dundas Valley and beyond knows that controlling downhill sections can make or break how your body feels after the run.
As we run, gravity constantly pulls us down. Our quads act as brakes, controlling how quickly our center of mass descends.
Eccentric step downs specifically target this control mechanism by:
Building shock absorption capacity
Reducing load on knees and hips
Decreasing energy requirements at a given pace
Preventing the dreaded "quad death" in late race miles
How to perform: Stand on a step or box, and slowly lower your body by bending the supporting knee. Take 3-5 seconds to descend.
And staying on trend with loading our bodies, we love progressing loads here as you build.
5. Standing Banded Hip External Rotation: Build a Stable Base
The final piece of our runner's strength puzzle addresses pelvic stability—crucial for efficient running form.
Think of your pelvis as the strong base from which you use your legs to drive force into the ground. Without strength in your lateral glutes, you'll likely see a drop in one side of your pelvis as you land.
Research has identified an alarming statistic: there's an 80% increase in injury risk for every 1 degree of pelvic drop. Whether you’re a new runner, tackling your thirtieth marathon or lining up to power through an ultramarathon, this stability is non-negotiable.
How to perform: Secure a resistance band around your feet or ankles. Lift one foot a few inches off the ground, then turn it out so that your inner thigh and knee face forward. Keep your hips and pelvis facing forward the whole time.
If balance is tricky, a light tough on a wall is fair game!
Ready to Take Your Running to the Next Level?
Our team of run-focused physiotherapists, chiropractors, massage therapists, osteopaths, and strength coaches specializes in working with runners throughout the Greater Toronto and Hamilton Area. Whether you're tackling your first Couch to 5k or chasing a Boston qualifier, our evidence-based approach can help you run stronger, faster, and injury-free.
Join us in our Toronto or Hamilton clinics, and let our team help you develop a personalized strength plan that fits your training schedule and marathon goals.