Top 5 Strength Exercises for Busy Runners

“Build Power, Prevent Injury, and Stay Consistent—Even on Your Busiest Days”

-Coach Kim

Real Talk: between work, family, and logging your miles, long gym sessions aren’t always realistic. Don’t worry... There’s good news coming!

You don’t need hours of strength training to become a stronger, faster, and more resilient runner.

With just 10–15 minutes, a few strategic strength exercises for runners, and consistency, you can still build strength that translates directly to better running and fewer injuries.

Here are my five essential movements -and how to use them- that every busy runner should keep in their toolkit:

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The Routine

• Perform each move for 30–45 seconds

• Rest for 15–20 seconds between exercises

• Complete 2–3 rounds total

• Time: 10–15 minutes

This routine is perfect to incorporate 2–3x per week—after easy runs or on cross-training days.

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My top 5 Strength Exercises for Busy Runners

1.    Glute Bridges

Muscles worked: Glutes, hamstrings, core

Why it matters: Strong glutes are essential for powering your stride, reducing strain on the knees and hips, and improving posture—especially if you sit for long hours.

How to do it:

• Lie on your back, knees bent, feet flat

• Press through your heels and lift your hips, squeezing your glutes at the top

• Lower with control

  
  

Progress tip: Try single-leg variations or add a resistance band above your knees.

2.    Single-Leg Romanian Deadlifts

Muscles worked: Hamstrings, glutes, core

Why it matters: Running is a single-leg movement. This move improves balance, control, and prevents hamstring pulls.

How to do it:

• Shift weight to one foot

• Hinge at the hips, letting the other leg extend behind you

• Keep your back flat and return to standing with control

Keep it clean: Your back should stay straight—imagine holding a long ruler from head to heel.

3.    Plank with Pull-Through

Muscles worked: Obliques, transverse abdominis, shoulder stabilizers

Why it matters: This builds a strong core that keeps your torso upright, reduces energy loss, and improves form as you fatigue.

How to do it:

• Set up in a plank

• Reach working arm under your body in a slow, controlled twist

• You can use just the motion or add weight to pull through

• Reset and repeat

Scale it: Drop your knees to the floor if needed.

4.    Step-Ups

Muscles worked: Glutes, quads, calves

Why it matters: Step-ups mimic running mechanics—improving stride power and single-leg strength. They’re also excellent for hill work and race-day stamina.

How to do it:

• Step up onto a box or stair

• Maintain a tight core for stability and balance

• Step down with control and switch sides

Level it up: Add dumbbells or slow down the tempo for more muscle activation.

5.    Lateral Band Walks

Muscles worked: Glute medius, hips, abductors

Why it matters: A strong glute med keeps your pelvis stable mid-stride—helping to prevent knee and hip injuries like IT band syndrome or runner’s knee.

How to do it:

• Place a band above your knees or at your ankles

• Lower into a quarter or half-squat

• Step sideways with control

Quick cue: Don’t let your feet drag—think "step and stick."

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Wrap It Up in 20 Minutes or Less

Even short sessions like this, done consistently, will lead to:

• Better run form

• Faster pace with less effort

• Stronger muscles and fewer injuries

Consistency beats complexity—especially when time is tight.

Want Weekly Strength Workouts Already Planned for You?

If you're ready to go beyond the basics and follow a structured strength program built specifically for runners, the KimFit app has you covered.

Just one of the many things you’ll find inside our app is our signature weekly workouts, which include:

• 20- and 40-minute daily sessions to match your schedule

• Alternate exercises inside your workouts to cater to all fitness levels

• Minimal equipment needed—everything can be done from home

• Strength programming designed to complement your running, not compete with it

Join thousands of other runners and let us take the guesswork out of your cross-training!

You focus on showing up—we’ll handle the rest.

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