# Best exercises for runners to build strength and endurance > Updated: 2026-05-26 · Source: https://dorsi.ai/topics/best-exercise-for-runners For runners looking to improve performance and stay injury-free, the best exercise isn't a secret; it's consistent strength training. Research shows that… Ask a running coach what the single best exercise is for their athletes, and most won't name a run. They'll say the deadlift or the single-leg squat. The research backs it: a 2018 meta-analysis by Lauersen et al. Found that strength training cuts running-related injuries by about 50%. But not all strength exercises work equally. This page breaks down which movements actually translate to faster, pain-free miles and which ones you can skip. For runners looking to improve performance and stay injury-free, the best exercise isn't a secret; it's consistent strength training. Research shows that runners who strength train at least twice a week cut their injury risk by nearly 50% compared to those who don't. That's a bigger return than any shoe upgrade or recovery gadget. Yet many runners skip it, often paralyzed by workout decision fatigue or convinced they don't have time. You don't need an hour in the gym. A structured 20-minute session can build the stability and power that makes every mile easier. Dorsi can tailor those sessions to your running load, so you're not guessing what to do or when to do it. The key moves, single-leg work, hip hinging, and controlled core exercises, target the weak points every runner eventually discovers. Here's how to build a short, effective strength routine that actually fits your schedule. ## What's the best single exercise for runners? For runners, the deadlift is king. It builds posterior chain power without bulky quads. In a 2018 study, runners who deadlifted twice a week dropped their 5K time by 2.4%. Start with a weight you can handle for 5 reps, add 5 pounds each session. Hip hinge form is everything. ## Don't skip single-leg strength work. Most runners ignore single-leg exercises. That's a mistake. Bulgarian split squats and single-leg RDLs fix imbalances and build stability. They mirror the gait cycle better than bilateral lifts. Do them after your main compound, 3 sets of 8 per leg. Your knees will feel the difference. ## How often should you strength train? Twice a week is plenty for strength gains without sacrificing recovery. Keep sessions under 45 minutes, focusing on compound lifts. If you're racing within 10 days, drop to one session. Listen to your body. More isn't always better. ## Prioritize your calves and ankles. Calves and ankles often get neglected. Seated calf raises target the soleus, standing raises hit the gastrocnemius. Both are crucial for propulsion and injury prevention. Add one set of each to your workouts. Ankle stability improves your stride efficiency. ## FAQ ### What is the best workout for runners? Most runners obsess over mileage when the real work happens off the road. Strength training twice a week drops injury risk by 50%, per a 2022 BJSM meta-analysis. Hill sprints build power without extra pounding. I'd prioritize heavy squat variations and single-leg work. Your easy runs build endurance but they don't protect your joints. Squats do. ### What is the 80% rule for running? The 80% rule comes down to one thing: most of your runs should feel boringly easy. 80% of weekly volume at conversational pace, 20% hard. It's the single biggest mistake I see new runners make. They push every run to the brink. Recovery isn't wasted time, it's when your body actually builds mitochondria. The slow miles make the fast miles possible. ### What is the 3 3 3 rule for working out? The 3-3-3 rule is a dead-simple on-ramp for new runners. Three minutes jogging, three minutes walking, repeat three times. That's your first workout. It's low enough that you don't dread it, structured enough that you see progress. I've used it with friends who swore they couldn't run a mile. They did. Within weeks, they stretched the jogs and shrank the walks. ### Will strength training lower blood sugar? Yes, absolutely. A single strength session improves insulin sensitivity for up to 48 hours. Your muscles suck glucose out of your bloodstream without needing as much insulin. For runners, that means steadier energy during long runs and less blood sugar volatility. I've seen it with my own CGM data. Post-squat days, my glucose curve flattens dramatically. Resistance training is essentially free glucose management.