Best Exercises for running efficiency & Athleticism
Introduction: Why Strength Training Improves Running Efficiency
As a coach, I’ve seen countless runners trying to get faster by only running more. The truth is that improving running efficiency isn’t just about mileage — it’s about how well your body transfers force. When you build strength, mobility, and coordination, your stride becomes smoother and more economical. Studies show that integrating strength and plyometric training can improve running economy by 2–8% (Beattie et al., 2017; Barnes & Kilding, 2015).
1. Dynamic Warm-Up & Movement Prep
A strong warm-up primes your nervous system for coordination and power. It improves joint mobility and enhances proprioception — crucial for efficient running mechanics (Blagrove et al., 2018).
1. 90/90 Hip Transitions – 2x10/side
2. A-Skips or Marches – 2x20 yards
3. Lateral Band Walks – 2x15 steps each way
4. Ankle Rockers – 2x10/side
2. Foundational Strength for Runners
Strength training develops the force you can apply into the ground — the foundation of running economy. Focus on unilateral and hip-dominant lifts to create stability and power where runners need it most (Yamamoto et al., 2008; Karsten et al., 2021).
1. Staggered Romanian Deadlift – 3x6/leg (controlled eccentric)
2. Split Squat with Forward Reach – 3x8/leg (keep torso long)
3. Cable Step-Up to Drive – 3x8/leg (drive through full foot)
4. Kettlebell Swing – 3x10 (powerful hip snap)
5. Trap Bar Deadlift – 4x5 (maintain neutral spine)
6. Seated Calf Raise – 3x12 (pause at top)
3. Plyometric & Coordination Work
Plyometrics enhance elastic energy storage and release — improving stride stiffness and running economy (Saunders et al., 2006; Barnes & Kilding, 2015). Keep ground contact short and movements rhythmic.
1. Pogo Hops – 3x20 seconds
2. Broad Jump + Stick Landing – 3x5 reps
3. Bounding or Alternating Skips – 3x15 yards
4. Lateral Hops Over Line – 3x20 seconds
4. Mobility & Core Integration
Core and mobility training maintain posture, stride alignment, and transfer of power. Focus on anti-rotation control and end-range stability (Beardsley & Contreras, 2020).
1. Pallof Press – 3x12/side
2. Dead Bug with Band Tension – 3x10/side
3. Cable Chop – 3x8/side
4. World’s Greatest Stretch – 2x6/side
Key Takeaways
· Strength creates efficiency — strong runners waste less energy.
· Mobility maintains stride symmetry and reduces injury risk.
· Elasticity and coordination translate directly to speed and economy.
· Gym work complements, not replaces, run training.
Sample Workout: Running Efficiency & Athleticism (Gym-Based)
Goal: Improve stride power, coordination, and muscular control for efficient, fast, and resilient running.
1. Warm-Up (5–8 min): 90/90 transitions, A-skips, lateral band walks, ankle rockers.
2. Strength (3–4 Rounds): Staggered RDL x6/leg, Split Squat w/ Reach x8/leg, Trap Bar Deadlift x5, Seated Calf Raise x12.
3. Power (3 Rounds): Kettlebell Swing x10, Broad Jump + Stick x5, Pogo Hops x20s.
4. Core (2–3 Rounds): Pallof Press x12/side, Cable Chop x8/side, Dead Bug x10/side.
5. Finisher (Optional): 10-min alternating incline walk (1 min) + light jog (1 min).
References
Barnes, K. R., & Kilding, A. E. (2015). Strategies to improve running economy. *Sports Medicine*, 45(1), 37–56. https://doi.org/10.1007/s40279-014-0246-y
Beattie, K., Kenny, I. C., Lyons, M., & Carson, B. P. (2017). The effect of strength training on performance in endurance athletes. *Sports Medicine*, 47(8), 1675–1696. https://doi.org/10.1007/s40279-017-0675-9
Blagrove, R. C., Howatson, G., & Hayes, P. R. (2018). Strength and conditioning for endurance runners. *Journal of Strength and Conditioning Research*, 32(4), 123–135. https://doi.org/10.1519/JSC.0000000000001949
Saunders, P. U., et al. (2006). Factors affecting running economy in trained distance runners. *Sports Medicine*, 36(4), 272–289. https://doi.org/10.2165/00007256-200636040-00002
Beardsley, C., & Contreras, B. (2020). The role of core stability in athletic performance. *Strength and Conditioning Journal*, 42(2), 25–36. https://doi.org/10.1519/SSC.0000000000000500
Karsten, B., Stevens, L., Colpus, M., Larumbe-Zabala, E., & Naclerio, F. (2021). Strength training improves running economy in recreational runners. *European Journal of Applied Physiology*, 121(2), 457–467. https://doi.org/10.1007/s00421-020-04547-9
Yamamoto, L. M., et al. (2008). The effects of resistance training on endurance performance and muscle strength in endurance athletes. *Journal of Strength and Conditioning Research*, 22(4), 1282–1290. https://doi.org/10.1519/JSC.0b013e31816eb4c5
