How Squats and Lunges Help Runners Build Strength

Why Do Runners Need Strength Training?

“I only need to run” is a common thought among many runners. However, more and more research shows that runners who incorporate strength training perform better and have lower injury rates than those who only run.

A 2016 study on 10K performance found that runners who added 12 weeks of strength training to their running improved their 10K times by an average of 4.6%, while the running-only group improved by only 2.5%.

Core Muscle Groups for Runner Strength Training

What Muscles Does Running Require?

Muscle Group	Function in Running
Gluteus Maximus	Primary driver of hip extension
Gluteus Medius	Pelvic stability during single-leg support
Hamstrings	Leg swing and propulsion assistance
Quadriceps	Landing impact absorption and propulsion
Calves (Gastrocnemius + Soleus)	Push-off power and Achilles tendon energy storage
Core (Transversus Abdominis, etc.)	Stabilizes the torso and transmits force

Squats and lunges can train multiple muscle groups simultaneously, making them the two highest “return on investment” exercises for runners.

Squat: The Golden Exercise for Runners

Why Squats Are Especially Effective for Runners

Squats mimic the mechanics of running foot strike—during each landing, the knee bends and the hips lower to absorb impact, then extend to push off forward. Squats strengthen this entire movement chain.

Proper Squat Technique

Key Points:

1. Feet shoulder-width apart, toes slightly turned out (15-30 degrees)
2. Take a deep breath and brace your core
3. Push hips back and down, as if sitting into a chair
4. Knees track in line with toes, not caving inward
5. Thighs parallel to the floor is the baseline depth; deeper is acceptable
6. Maintain a neutral spine, no rounding of the back
7. Stand up by driving through your heels

Common Mistakes:

• Knee valgus collapse: a major cause of running injuries
• Heels lifting off the ground: insufficient ankle mobility
• Forward lean of the torso: upper back and core need strengthening

Progressive Squat Plan for Runners

Phase	Exercise	Sets × Reps	Purpose
Beginner	Bodyweight Squat	3×15	Master technique
Foundation	Dumbbell Squat	3×12	Build strength
Advanced	Barbell Back Squat	4×8	Maximal strength
Power	Jump Squat	4×6	Power and speed

Jump Squats are particularly effective for improving running speed because they train the muscles’ ability to contract rapidly (i.e., neuromuscular power, which is highly correlated with running push-off force).

Pistol Squat

The pistol squat is even more valuable for runners than bilateral squats, because running is a single-leg support activity:

• Tests single-leg balance and strength
• Reveals left-right strength asymmetries
• Trains pelvic stability (prevents iliotibial band syndrome)

Easy Entry Point: Chair-assisted single-leg squat, gradually lowering the chair height.

Lunge: The Exercise Closest to Running

Why Lunges Are “Closer to Running” Than Squats

The lunge movement pattern is highly similar to the running gait: the front leg bears weight, the pelvis stabilizes, and the rear leg pushes off forward. Practicing lunges is like “running in slow motion.”

Types of Lunges

Split Squat

The most basic entry-level version, suitable for beginners to build a foundation:

• Stand with feet staggered front and back, lower by bending the front knee
• Rear knee approaches but does not touch the ground
• Keep the torso upright, front knee directly above the ankle
• 12 reps per set, then switch legs

Walking Lunge

An advanced version that adds balance and dynamic coordination training:

• Step forward, landing on the front foot
• Lower the hips, rear knee approaching the ground
• Push off the front foot to stand, bringing the rear foot forward to become the front foot
• Repeat for 20 steps, 3 sets

Reverse Lunge

A more knee-friendly version, suitable for runners with knee issues:

• Step backward, with the front leg bearing the weight
• Movement direction is opposite to the forward lunge

Lateral Lunge

Targets the lateral stabilizer muscles often neglected in running (gluteus medius, adductors):

• Take a large step to the side
• Bend the supporting leg while keeping the other leg straight
• Particularly effective for preventing knee problems

Bulgarian Split Squat

The lunge variation closest in difficulty to a pistol squat, and the ultimate strength exercise for runners:

• Rest the rear foot on a chair or training bench
• The front leg bears 90% of the body weight while lowering
• Most aerobic runners’ strength deficits are exposed in this exercise
• Dumbbell assistance: 10-20 kg per hand

Scheduling Runner Strength Training

Twice-Weekly Runner Strength Training (Beginner)

Day A (Tuesday):

• Bodyweight Squat: 3×15
• Walking Lunge: 3×20 steps
• Glute Bridge: 3×15
• Side Plank: 3×45 seconds

Day B (Friday):

• Dumbbell Squat: 3×12
• Reverse Lunge: 3×12/leg
• Single-Leg Glute Bridge: 3×10/leg
• Calf Raise: 3×20

Scheduling Principles

• Strength training should be done on rest days or easy run days
• Avoid strength training before interval sessions or long runs
• Allow 48 hours of recovery after strength training before intense sessions

How Soon Will You See Results?

Timeline of effects for runners doing strength training:

Time	Expected Changes
2-4 weeks	Neural adaptation, improved movement coordination
6-8 weeks	Noticeable increase in push-off strength
12 weeks	Running economy improves by 3-5%
6 months	Significantly lower injury rate, improved long-distance endurance

Conclusion

Squats and lunges are the core of runner strength training. They not only make you run faster, but also help you run longer and reduce injuries. A twice-weekly investment of 30-40 minutes of strength training will yield continuous returns for your running performance. Stop saying “I just run, I don’t need strength training”—your competitors may already be practicing at the squat rack.

Related Reading

• Strength Training Plans for Road Runners: How Squats and Deadlifts Improve Running Performance
• Strength Training for Running: A Complete Program of Squats, Lunges, and Single-Leg Exercises
• Combining Running and Strength Training: Why Runners Need to Lift Weights
• Quadriceps Training for Runners: Running-Specific Squat and Lunge Design