Strength exercises for runners: hips, knees, calves and feet

Published October 14, 2026 · Updated November 1, 2026 · Protocol Archive Editorial

Protocol Archive → Conditions → Strength for runners

Strength exercises for runners: hips, knees, calves and feet

Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.

Last checked: October 2026 · Protocol Archive Editorial · General information, not medical advice

Running loads your hips, knees, calves and feet thousands of times on every run. Strong muscles around these joints may help absorb that load and keep your pelvis and knees steady when you land on one leg.

A large review of injury prevention trials across many sports found that strength training was linked with fewer sports injuries, while stretching on its own showed no clear benefit. Health bodies advise runners to add simple weekly strength work for the calf, thigh, hamstring and buttock muscles.

You do not need a gym to start. Bodyweight exercises at home are enough at first, and you can add weight as you get stronger.

Get it checked first. If you have a current running injury or pain, get it assessed and follow your clinician’s plan first. These exercises are for general strength and are not a treatment for an existing injury.
On this page

  1. Stage 1: Foundation
  2. Stage 2: Build single-leg strength
  3. Stage 3: Get stronger
  4. Videos
  5. What to expect
  6. When to get help
Weeks 1–4

Stage 1: Foundation

Build basic strength and control with slow, light, two-leg exercises.

  1. Bridge Pose for Glute Activation

    Squeeze your buttocks and lift your hips into a straight line. Bridges are a good primer on run days too.

    Typical dose: 1 set of up to 20 slow reps, 2 days a week2

  2. Wall Squats for Quadricep Strength

    Back against a wall, feet hip-width apart; bend the knees only as far as is comfortable.

    Typical dose: 1 set of up to 20 slow reps, 2 days a week2

  3. Seated Leg Extensions

    Sit tall, straighten one knee and tighten the thigh. Add an ankle weight later for more challenge.

    Typical dose: Hold 5 seconds, 10 times each leg1

  4. Toe Stand Strength Exercise

    Two-leg calf raises on a level floor, holding a support.

    Typical dose: Start with 5 slow reps (3 seconds up, 3 seconds down), building toward 204

  • Strength train at least two days a week. Avoid heavy lifting on the day of a hard, long or hill run.2
  • Mild discomfort during calf work and for a few days after is normal at first. If new pain has not settled by the next day, rest a few days and restart at a lower level.4
Weeks 4–8

Stage 2: Build single-leg strength

Move to single-leg and split-stance work to train balance and control on one leg, as in running.

  1. Split Squat

    Lower the back knee toward the floor with the front foot flat. Add hand weights when bodyweight feels easy.

    Typical dose: 3 sets of 5 reps each leg, building to 2–4 sets of 8–121,2

  2. Single-Leg Bridge

    Keep your pelvis level as you lift. Go back to two-leg bridges if your back or hamstrings cramp.

    Typical dose: 2–4 sets of 8–12 reps each side2

  3. Stand on One Foot Balance Exercise

    Keep a soft knee and a level pelvis. Balance training was also linked with fewer sports injuries.

    Typical dose: Hold 30 seconds each leg, 2–3 times2,3

  • Progress calf raises to single-leg calf raises once two-leg raises feel easy, starting with 5 reps each side.4
  • Pair exercises back to back (for example, squat then lunge) once Stage 1 feels easy.2
Week 8 onward

Stage 3: Get stronger

Add heavier load to build strength, with lower reps and longer rest.

  1. Hip Hinge Exercise

    The hip hinge is the base for deadlifts and single-leg deadlifts, which strengthen the hamstrings and buttocks.

    Typical dose: Learn the movement with bodyweight, then 3–6 sets of 6–12 reps holding weights2

  • Rest 1–3 minutes between heavier sets, and keep good form; stop a set when the next rep would not be clean.2
  • Cut back on strength sessions in high-mileage weeks so you can recover.2
  • Add jumping or skipping drills only after you have built a base of strength and stability.2

Want this as a checklist? Turn these exercises into a printable home program with videos and daily check-offs. Adjust the list and doses with your clinician.

Make it a home program

Printable handout (PDF, 2 pages). Every exercise on this page with a usual starting amount, boxes for your clinician to write your plan, a pain guide and a 6-week tracker.

Download PDF A4 size Large printEn español: PDF · A4

Watch the exercises

Every exercise above links to its own page with a video and step-by-step instructions. Here are two to start with.

Play video
Bridge Pose for Glute Activation. Full steps, cues and safety notes: Bridge Pose for Glute Activation page.
Play video
Split Squat. Full steps, cues and safety notes: Split Squat page.

What to expect

These are what published guidance usually says. Your own recovery may be faster or slower.

Question What sources say
How often At least two strength sessions a week, fewer during peak mileage.2
When to progress Move to each next stage after about 4–6 weeks, once the current exercises feel easy with good form.2
Building your running Repeat a similar run 3–4 times before increasing pace or distance, and build up over weeks to months.5,6
Calf strength target Build toward 20 controlled single-leg calf raises.4
What the evidence suggests In a large review, strength training was linked with fewer sports injuries, while stretching alone showed no clear benefit.3

What to avoid or change for now

  • Running through pain; rest until it has gone.
  • Heavy lifting on the same day as a long, fast or hill run.
  • Jumping straight to heavy weights or jumping drills without a strength base.
  • Big jumps in weekly distance or pace.

When to get help

  • Chest pain, or pressure, tightness or heaviness in the chest, neck, arms or back during exercise. Stop and call 911.7
  • Dizziness, lightheadedness, unusual shortness of breath or a persistent irregular heartbeat while exercising. Stop and call 911.7
  • Severe knee pain or a swollen knee. Stop running and see a doctor the same day.6
  • Sudden, sharp pain at the back of the ankle, which may be a torn Achilles tendon. Stop and get it checked the same day.6
  • Pain in one spot on a bone that builds during runs, or hurts at rest or at night, which can be a stress fracture. Stop running and get it checked.
  • Severe shin pain or swelling, or marked swelling in the heel or sole of the foot. Stop running and see a doctor.6

For a medical emergency, call 911 (US and Canada), 999 (UK), 000 (Australia) or 112.

Next steps

Related guides: Osteoporosis, Desk stretches, Dynamic warm-up, or see all conditions.

Need a physical therapist? How to find one in the US or UK, including direct access and checking registration.

More exercises: browse the free exercise library, every one with a video.

Frequently asked questions

How often should runners do strength training?

At least two days a week is commonly recommended. Reduce the number of sessions during high-mileage weeks.

What muscles should runners strengthen?

Focus on the calves, quadriceps, hamstrings and glutes (buttock muscles). Single-leg exercises also help control the knee and pelvis.

Should I do strength training before or after a run?

Light activation work such as bridges, lunges and calf raises is fine on run days. Save heavy lifting for days without a hard run.

Does strength training prevent running injuries?

A large review of injury prevention trials across many sports linked strength training with fewer injuries. It cannot rule out injury, so build your running up gradually too.

Do I need weights?

No. Start with bodyweight, then add hand weights or a backpack as exercises get easier.

Sources

  1. NHS: Knee exercises for runners
  2. Hospital for Special Surgery (HSS): Strength training for runners
  3. British Journal of Sports Medicine (BJSM) blog: Exercises to prevent sports injuries: lots of talk, but do they work? (on Lauersen et al., BJSM 2014)
  4. Aneurin Bevan University Health Board (NHS Wales) Podiatry: Calf strengthening guide
  5. Better Health Channel (Victoria State Government): Running and jogging: preventing injury
  6. NHS: Knee pain and other running injuries
  7. UMass Memorial Health: Exercising safely

Last checked October 2026. Found something out of date? Email hello@protocolarchive.com.

This guide summarizes published hospital, health-service and professional-body advice listed under Sources. It is general information, not medical advice, and does not replace an assessment by your own clinician, whose plan may differ for good reasons. Stop an exercise and get advice if it causes sharp or worsening pain. Protocol Archive is independent and is not affiliated with the NHS, AAOS or any hospital or video publisher named on this page.

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