The Best Strength Training Exercises for Runners in Portage, MI
Whether you're putting in miles on the Kal-Haven Trail, tackling the trails at Al Sabo Land Preserve, or lacing up with the Kalamazoo Area Runners, one thing’s for sure—adding strength training to your weekly routine is a game-changer for running performance and injury prevention.
Many runners in Portage and the greater Kalamazoo area are focused on pace, distance, and heart rate—but forget that what happens off the road matters just as much. Building strength doesn't require a pricey gym membership or hours of your week. A few well-selected exercises, done consistently, can help improve your running economy and reduce the risk of common running injuries, like: plantar fasciitis, IT band syndrome, shin splints, runner’s knee, and bone stress injuries (BSIs).
Here are five of the best strength training exercises for runners, complete with simple tutorials you can do at home alongside your running plan:
1. Walking Lunges
Target: Strengthens the quads, hamstrings, and glutes while improving balance and single-leg control.
How to Do It:
Step forward with your right foot and lower your body until both knees are bent at 90 degrees.
Drive through your front foot to rise and step forward into the next lunge with your left foot.
Continue for 8-12 steps on each leg.
Tip: Keep your chest upright and core engaged.
2. Decline Squat
Target: Builds quad strength, especially useful for controlling descents on hilly terrain.
How to Do It:
Stand with your heels elevated 1–2 inches (use weight plates or a small wedge).
Squat down slowly, driving your knees out to track with your 2nd toe.
Return to standing. Repeat 10–15 reps.
Tip: Focus on lowering down slowly with a quicker drive back up.
3. Step-Ups
Target: Boosts glute and hamstring strength while reinforcing strong push-off mechanics.
How to Do It:
Step onto a low box (8-12 inches) or stair with your right foot.
Drive up into a single leg position with good balance and a tall spine.
Slowly lower and repeat. Perform 8–12 reps per leg.
Tip: Add a light dumbbell or backpack to increase difficulty.
4. Modified Single-Leg Side Plank
Target: Strengthens the lateral hip muscles (especially the glute medius), which improves pelvic control and single leg stabilization while running.
How to Do It:
Lie on your side with knees bent, legs stacked.
Drive your hips upward off the floor while keeping your bottom knee on the ground.
Raise and lower your top leg while holding the side plank.
Hold for 20–30 seconds, each side.
Tip: Keep your core tight and avoid leaning forward or backward.
5. Hip Bridge with Marching
Target: Strengthens the posterior chain (glutes, hamstrings, and core) for improved posture and lumbo-pelvic hip stabilization.
How to Do It:
Lie on your back, knees bent and feet flat on the floor.
Lift your hips to the top a bridge position (do NOT arch your lower back to get here!).
Without letting your hips drop or twist, slowly march one leg off the ground and hold for 2–3 seconds.
Lower and switch legs. Perform 8–12 reps per leg.
Tip: Don't rush—slow, controlled movement is key.
Why Strength Training for Runners Matters
Strength training doesn’t need to replace your runs—it complements them. Just 2 sessions per week (as short as 20–30 minutes) can lead to significant gains in:
Injury prevention
Running economy
Power and running speed
Balance and coordination
Best of all, this doesn’t require fancy equipment. A well-designed home program tailored to your needs, injury history, and goals is all it takes.
Combine Strength Training & Running Coaching for Maximum Results
If you're serious about your running—whether you're prepping for the Kalamazoo Klassic, training for the Ziegler Kalamazoo Marathon, or just looking to stay pain-free on your weekend runs—our Healthy Running Program is for you.
Through this personalized program, you'll get:
In-person injury risk assessment & slow motion treadmill running analysis
Individualized running plan based on your goals, current fitness levels, and lifestyle
Customized strength and mobility program focused on injury prevention
Ongoing feedback and progress tracking within our coaching app to keep you accountable
The ability to add personal training sessions at our training facility in Portage
The results? More efficient running, fewer aches & pains, and a plan that actually fits into your busy life.
Ready to Level Up Your Running?
Join our Healthy Running Program and take the guesswork out of training. Whether you're a beginner or seasoned runner, our individualized approach helps you stay healthy, strong, and thriving.
Contact us today to schedule a free Discovery Call.
Let’s build a smarter, stronger runner—starting with you.