Running is one of the best things you can do for your health, but it also puts significant repetitive load on your feet, ankles, and lower limbs. From plantar fasciitis and Achilles tendinopathy to stress fractures and shin splints, many of the most common running injuries share one root cause: the body simply wasn’t strong enough to handle the demand.
The good news? Most of these injuries are preventable. And strength training is one of the most powerful tools to keep you on the road and out of the clinic. Whether you’re lacing up for your first 5K or training for a marathon, here’s what you need to know.
When Should You Start?
The short answer? As soon as possible. Strength training isn’t just for elite athletes or those recovering from injury, it’s one of the best things any runner can do to improve performance and reduce the risk of injury.
If you’re brand new to running, give yourself 2–4 weeks to build a basic running base first. After that, it’s the perfect time to introduce strength work alongside your runs. Already a regular runner? There’s no better time to start than now.
How Often Should You Train?
For most runners, 2 sessions per week is the sweet spot. This is enough to build meaningful strength without overwhelming your body or interfering with your running schedule.
The key is to avoid doing a heavy strength session the day before a hard run. Give your muscles time to recover so you can perform at your best.
Weights or Bodyweight?
Both work — and both have their place.
Glute BridgeBodyweight training is a great starting point. Exercises like single-leg squats, glute bridges, calf raises, and lunges target the exact muscles runners rely on most. They’re low-risk, require no equipment, and can be done anywhere.
Weighted training takes things further. Once you’ve built a solid foundation, adding resistance (dumbbells, barbells, or resistance bands) helps develop greater strength and power. Studies show that heavier strength training – think squats, deadlifts, and hip thrusts – can actually improve running economy, meaning you use less energy at the same pace.
Our recommendation: Start with bodyweight, nail your technique, then progressively add load over time.
Key Exercises for Runners
Focus on the lower body and core – these are your running powerhouses:
- Single-leg squats – balance, stability & quad strength
- Romanian deadlifts – hamstring and glute strength
Romanian Deadlift - Calf raises – essential for Achilles and foot health
- Glute bridges / Hip thrusts – glute activation and power
- Planks & dead bugs – core stability for better running form
At The Footcare Clinic, we see many running-related injuries that could have been prevented with consistent strength training. Strong feet, calves, and hips don’t just make you a faster runner – they protect your joints and keep you running longer.
If you’re unsure where to start or dealing with any niggles, come in and chat with our team. We’re here to keep you moving. 🏃. Book an appointment ONLINE or call our team on (03) 9711 7562 if you have any questions.
