Top 10 Exercises for Strong & Injury-Free Running


Do you de-prioritize your strength routine over squeezing in another run?

If so, you could be challenged to have a long and healthy running career.

Strength training is crucial for aging runners to prevent and fix imbalances that cause sore and painful ankles, knees, and hips.

Though finding the time can be difficult, adding strength training to your running program can be quick and effective.

As a Physical Therapist, I find the best results occur with as little as 30-60 minutes per week. How? By adding exercises that focus on movements and not muscles.

By focusing on movements, runners can strengthen multiple muscle groups at the same time. Doing so not only saves time, but the benefits also carry over better to the road.

Here are my top 10 exercises that runners can use to work into their next workout, warm-up, or cool-down.

You can find the full Strength Guide found in the RunSmart App.

For runners who want a long and healthy running career — check out the NEW RunSmart App!

The RunSmart App Gives You:

  • A complete strength guide to help every level of runner get stronger, fix imbalances, and improve their running.
  • Instant & 24/7 access to your strength workouts through the RunSmart App.
  • All workouts designed and used by Physical Therapist and 6X Boston Qualifier, Steve Gonser PT DPT.
  • Zero equipment needed for most programs — which means you can fit them in from home, work, or on the road.
  • Targeted workouts and exercises developed to help runners fix imbalances that cause most injuries and slower running.
  • Programs are self-paced with zero pressure to keep up.
  • Exercises target multiple muscle groups at once and make them more effective and time-efficient than traditional programs.

Check out the NEW RunSmart App for a limited time with a $1, two-week trial.

Click this green button to start your trial:

Elevate Your Running with Tailored Strength Training

Physical Therapist-designed workouts to fortify muscles and prevent injuries. Dive in with a free 14-day trial, then just $15/month or $119/year.  Cancel anytime.

14-Days Free to Use, Cancel Anytime.