Best Strength Training Exercises for Runners

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Top Strength Exercises to Improve your Running
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Exercise No. 1 Step-Ups
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• Stand in front of a box or a bench sturdy enough
  to hang on to your weight
• Put one foot on the bench or the box and lift
  your back leg to move up, holding your body tall
  and your knee above your ankle on your back
  (supporting) leg. Think of bringing your hips
  forward and up, instead of pulling your knees
  forward.
• Lift your trail leg up to a high knee level
  without hitting the bench. Then lower it back to
  the ground.
• You can hold dumbbells in your hands to maximise
  the difficulty.
• Perform 2 sets of 10 reps on each side.

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Exercise No. 2 Squats
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• Stand with your legs a little wider than
  hip-width apart with your toes pointed slightly
  outwards.
• Lower yourself to the ground, bending at your
  knees and hips, as if you are sitting on a chair.
• Keep your knees above your ankles and also keep
  your chest up. Focus on your hips moving back.
• Lower yourself down close to the sitting
  position, then push yourself up with your heels
  and go back to standing position.
• To add a challenge, hold a kettle bell at the
  height of your chest when squatting.
• Perform 15 reps and 2 sets.

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Exercise No. 3 Walking Lunges
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• Stand with your feet apart at shoulder-width. 
• Take a wide step forward with one leg and drop
  your body down and lower your knee to the ground,
  making sure it does not get in touch. 
• Hold your front knee above your ankle and keep
  your body straight. 
• Push your back leg off and step your front leg up
  to meet your back leg. 
• Repeat this while alternating the lead leg. 
• To make this exercise more difficult, you can
  hold dumbbells in your hands by your sides.
• Perform 2 sets of 8 reps on each side.

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Exercise No. 4 Single-Leg Deadlift
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• Stand tall with a kettlebell or a dumbbell in
  your right hand.
• Lift your left foot off the ground and place your
  left leg behind you. Bend over at the hip,
  holding your back straight, with your right arm
  stretched out to the ground.
• Keep your right knee slightly bent and keep your
  hips level.
• Continue to bring your weight almost to the
  ground and your back as nearly to the horizontal
  as you can, before moving back to the starting
  position and repeating this on the other side.
• Perform 2 sets of 10 reps on each side.

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Exercise No. 5 Superman/Back Extension
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• Lay on the ground with your face down and your
  hands by your ears. Keep your palms facing down.
• Raise your shoulders and chest off the ground and
  squeeze or tighten your shoulder blades together.
  Keep looking at the ground to prevent stretching
  your neck.
• Lower to the starting point and repeat.
• Perform 10 reps and 2 sets.

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Exercise No. 6 Glute Bridge
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• Lay on the ground on your back with your feet
  flat on the ground and your arms on your sides. 
• Lift your hips to the sky to create a straight
  line between your hips, shoulders, and knees.
• Keep the shoulders on the ground to protect the
  spine.
• Stay in the position for 2 seconds before slowly
  dropping back down and repeating it.
• Hold your arms outstretched above you to add a
  challenge.
• Perform 15 reps and 2 sets.

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Exercise No. 7 Leg Raises
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• Lay down on your back and place your arms on your
  sides.
• Put your feet together and lift them as close to
  the vertical as you can while feeling
  comfortable.
• Slowly lower them back to an inch above the
  ground and repeat.
• To make things easier, exercise with one leg at a
  time.
• Perform 10 reps 2 sets.