Lower Body Strength Workouts to Improve Running Economy
Build Power, Efficiency, and Endurance with These Strength Exercises
Running economy—the ability to use less energy while maintaining speed and endurance—is one of the most important factors in improving performance. While endurance training and running drills help, lower body strength training is an often-overlooked tool that can make a massive difference.
At Invictus Smart Performance, we help runners enhance their strength, stability, and efficiency through targeted lower-body workouts. Here’s how lower body strength training can improve your running economy and the best newexercises to incorporate into your routine.
Why Lower Body Strength Training Improves Running Economy
Strength training enhances running economy by improving neuromuscular coordination, power output, and endurance. Key benefits include:
Improved Stride Efficiency – Stronger legs generate more force with each step, helping you maintain speed with less effort.
Reduced Risk of Fatigue – Strength training improves muscular endurance, delaying the onset of fatigue.
Better Power Transfer – A strong lower body enhances force production, leading to better push-off and improved running mechanics.
Stronger Stabilizer Muscles – Strengthening key muscle groups (glutes, hamstrings, quads, and calves) helps maintain proper posture and alignment, reducing wasted energy.
Injury Prevention – Building strength in weak areas prevents overuse injuries like IT band syndrome and shin splints.
The Best Lower Body Strength Exercises for Running Economy
Perform 3 sets of 8-12 reps per exercise, 2-3 times per week. Use bodyweight, dumbbells, kettlebells, or resistance bands for added resistance as needed.
1. Cossack Squats
Improves hip mobility and flexibility. Strengthens quads, hamstrings, and glutes.
How to Do It: Stand with feet wider than hip-width apart.
Shift your weight onto one leg and squat down while keeping the other leg extended.
Keep your chest upright and core engaged.
Push back up to standing and switch sides.
Reps: 8-10 per leg
2. Kettlebell Swings
Develops explosive power and endurance. Strengthens hamstrings, glutes, and core.
How to Do It:
Stand with feet hip-width apart, holding a kettlebell with both hands.
Hinge at the hips and swing the kettlebell backward between your legs.
Drive through your hips to propel the kettlebell forward to shoulder height.
Control the motion and repeat.
Reps: 12-15
3. Nordic Hamstring Curls
Builds eccentric hamstring strength to prevent injury. Enhances running stride and knee stability.
How to Do It:
Kneel on a mat with feet secured under a stable object or held by a partner.
Slowly lower your upper body toward the floor, keeping your back straight.
Use your hamstrings to resist the fall as long as possible.
Push yourself back up using your hands.
Reps: 6-8
4. Sled Pushes or Hill Sprints
Develops leg power and running speed. Engages glutes, hamstrings, and calves.
How to Do It:
If using a sled, load it with moderate resistance and drive forward with quick, powerful steps.
If running hills, sprint uphill for 10-15 seconds at high effort.
Walk back down for recovery.
Reps: 5-8
5. Jefferson Squats
Builds hip mobility and lower body strength. Improves core engagement for better posture.
How to Do It:
Stand with feet wider than shoulder-width and place a kettlebell or dumbbell between your legs.
Grab the weight with one hand and squat down while keeping the torso tall.
Return to standing while engaging your core.
Reps: 10 per side
6. Reverse Nordic Curls
Improves quad strength and knee durability. Helps prevent knee pain and overuse injuries.
How to Do It:
Kneel with a straight torso, hands on hips.
Slowly lean back, keeping your hips extended and core tight.
Return to upright using your quads.
Reps: 8-12
7. Toe-Elevated Romanian Deadlifts
Strengthens posterior chain (hamstrings, glutes, and lower back). Enhances ankle mobility and stability.
How to Do It:
Stand with toes on a slightly elevated surface (like a weight plate).
Hold dumbbells or a barbell and hinge at the hips, lowering toward the ground.
Engage your hamstrings and glutes to return to standing.
Reps: 8-12
How to Incorporate Lower Body Strength Workouts Into Your Running Routine
2-3 Days Per Week – Strength training should complement, not replace, running workouts.
Alternate Hard & Easy Days – Avoid doing intense lower body strength and speed work on the same day.
Progress Gradually – Increase weight or reps as you build strength.
Recovery Matters – Incorporate mobility work, foam rolling, and rest to optimize strength gains.
Stronger Legs, Faster Running
Incorporating lower body strength training into your routine is a proven way to enhance running economy, prevent injuries, and improve overall performance. Whether you’re training for a marathon or just looking to run more efficiently, these exercises will help you run stronger, longer, and injury-free.
At Invictus Smart Performance, we provide personalized strength and conditioning programs for runners to optimize their performance and prevent injuries.
