Beginner runner’s strength training is important to add to your routine, so you can build your leg strength to help with your speed. Try these exercises and add them to your routine.

Watch the video or read more below:

Here are Three Beginner Runner Strength Training Exercises that Target the Main Areas:

Exercise #1: Lunge – with glutes focus

Why do This?

Glutes (muscles around the hips) are important for running as they help stabilise the pelvis and push you forwards. Try this exercise to target glute max, while also working on the leg muscles and balance:

How to do This:

  • Start in step-standing with your right leg in front and left leg behind you.
  • Lean the body forwards from the hips, getting weight onto the right leg.
  • Lower your body down and return up

You should feel the muscles working around the right hip area after a while.

Repeat 3 x 8 times.

Exercise #2: Power Step-up

With beginner runner's strength training exercises, you can use a step to work the leg muscles

Why do This?

Using a step can be a great all-round exercise that targets the key muscles of the legs and will work on balance as well.

How to do This:

  • Hold onto a fairly heavy weight (everyone’s different here to find something that’s challenging to hold, but not too heavy)
  • Stand in front of a step and use your right leg to step up, lifting your left leg to hip height, before returning to the start

Repeat 3 x 8 times.

Exercise #3: Side-bend

Why do This?

This exercise targets the muscles down the side of the body, important for creating stability when you’re running.

How to do This:

  • Lay on your side, knees bent and propped on your elbow. The elbow should be directly under the shoulder
  • Raise your hips up, pivoting at the knees and the lower back down again

Repeat 3 x 8 times

You’ll find this exercise works the shoulders as well and you may be a little wobbly when you first try it out. 


Try one of these beginner runner’s strength training exercises by adding it before or after your run. Give yourself at least 6-weeks to work on it and aim to complete the exercise 2-3 times a week.


Check out this blog on Try These Stretching Exercises for Beginners After Running – or watch the video on YouTube for more ideas on exercises you can do.

You can also find out more on how many reps to do for strength with this blog.


If you liked this exercise video, watch our videos on YouTube. Don’t forget to Like and Subscribe!


Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.


As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

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