BEST WORKOUT TO IMPROVE RUNNING PERFORMANCE | Blog Article

BEST WORKOUT TO IMPROVE RUNNING PERFORMANCE

22 Dec 2025

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To become a faster, more resilient runner, you have to spend some time not running. While "mileage is king," supplemental strength and mobility work are what allow your body to handle that mileage without breaking down.

The best workout for runners isn't about getting "bulky"; it’s about neuromuscular efficiency—teaching your brain to recruit more muscle fibers so every stride feels more powerful and less taxing.

  

Rear-Foot Elevated Split Squats

Running is essentially a series of thousands of single-leg hops. This exercise builds incredible unilateral strength and stabilizes the hips.

  • Target: Quads, Glutes, and Hip Stabilizers.

  • The Move: Stand a stride length in front of a bench or chair. Place one foot on the bench behind you. Lower until your front thigh is parallel to the floor, then drive back up through the mid-foot.

  • Volume: 3 sets of 8–10 reps per leg.

 

Romanian Deadlifts (RDLs)

Most runners are "quad-dominant," which can lead to hamstring strains and knee pain. RDLs balance the body by strengthening the backside.

  • Target: Hamstrings and Glutes.

  • The Move: Hold dumbbells or a barbell at your thighs. With a slight bend in the knees, hinge at the hips, pushing your glutes back until you feel a stretch in your hamstrings. Keep your spine neutral.

  • Volume: 3 sets of 10–12 reps.

 

Weighted Calf Raises

Your calves and Achilles tendons act as springs. If the spring is weak, you lose energy every time your foot hits the pavement.

  • Target: Gastrocnemius and Soleus (Calf muscles).

  • The Move: Stand on the edge of a step. Lower your heels slowly below the step level, then explode upward onto your toes. Hold a weight in one hand for added resistance.

  • Volume: 3 sets of 15 reps.

 

The Pallof Press (Anti-Rotation Core)

A runner needs a core that can resist unwanted movement, ensuring all energy is directed forward rather than side-to-side.

  • Target: Obliques and Deep Core.

  • The Move: Hold a resistance band (anchored to a pole) at chest height. Step out until there is tension. Push the band straight out in front of you and hold for 2 seconds, resisting the band's pull to rotate your torso.

  • Volume: 3 sets of 10 reps per side.

 

Consistency is the most underrated "secret" to running success. While it is tempting to focus solely on your weekly mileage and personal bests, the runners who remain at the top of their game for decades are those who prioritize the work done in the gym.

By integrating these strength movements into your routine, you aren’t just training for your next race; you are building a body that can withstand the physical demands of the road or trail for years to come. Remember, a stronger runner is a faster runner, but most importantly, a stronger runner is one who stays on the road and out of the physical therapist's office.

Pick a day, start with the basics, and watch as your "easy" pace starts to feel faster than ever before.