Introduction
Running is one of the most rewarding sports. It boosts your fitness, clears your mind, and challenges your limits. But if you want to run faster, the answer isn’t just about logging more miles. The secret lies in the gym.
At Penguin Fitness, we believe that combining running with the right gym workouts is the smartest way to improve speed, prevent injuries, and build strength. In this guide, we’ll explore the must-do gym workouts for runners who want to improve their pace and performance.
Why Runners Need Gym Workouts
Many runners think, “If I want to get faster, I just need to run more.” While mileage matters, gym training gives you the strength and efficiency to run better. Here’s why it’s so important:
Stronger muscles: Improves power and stability.
Fewer injuries: Supports joints and reduces strain.
Better endurance: Helps maintain pace for longer.
More speed: Increases stride strength and efficiency.
Running is about more than legs. Your glutes, core, and even upper body all play a role. Strengthening them in the gym makes every step easier and faster.
The Must-Do Gym Workouts for Runners
Here are the essential exercises every runner should include in their gym plan.
1. Squats – Build Lower Body Strength
Squats are one of the best exercises for runners. They strengthen the quads, glutes, hamstrings, and core—the muscles that power every stride.
Why they help runners:
Improve explosive power.
Support knee and hip alignment.
Enhance endurance during long runs.
How to do them:
Stand with feet shoulder-width apart.
Lower as if sitting into a chair, keeping your chest up.
Push through your heels to return to standing.
Start with bodyweight squats, then add dumbbells or a barbell for extra resistance.
2. Deadlifts – Train Your Posterior Chain
Deadlifts target the glutes, hamstrings, and lower back. This group of muscles, known as the posterior chain, is crucial for speed and stride power.
Why they help runners:
Increase hip drive and stride length.
Strengthen your back and core for better posture.
Lower risk of hamstring injuries.
How to do them:
Stand with feet hip-width apart, weights in front of you.
Keep your back straight as you hinge forward from the hips.
Lower the weight to shin level, then drive your hips forward to stand tall.
Form is essential—get help from a trainer if you’re new to this exercise.
3. Lunges – Train Each Leg Individually
Running is a single-leg activity, and lunges mimic this motion. They also help correct imbalances between legs.
Why they help runners:
Improve balance and coordination.
Build strength in quads, glutes, and hamstrings.
Support knee health.
How to do them:
Step forward with one leg.
Lower until both knees are bent at 90 degrees.
Push back up and switch legs.
Walking lunges and weighted lunges are great progressions.
4. Core Training – Build Stability and Efficiency
Your core is the engine that keeps your body aligned and stable. A strong core improves your running form, breathing, and endurance.
Best core moves for runners:
Plank: Hold a straight line from head to heels.
Russian twists: Rotate side to side with or without a weight.
Leg raises: Lift legs slowly and lower without touching the ground.
Why it matters:
Improves posture.
Reduces back pain.
Helps maintain form when tired.
5. Calf Raises – Stronger Push-Offs
The calves play a vital role in running speed. They give you the power to push off the ground.
How to do them:
Stand with your heels hanging off a step.
Push up onto your toes, then lower slowly.
This exercise builds resilience against Achilles and shin issues while adding speed to your stride.
6. Plyometrics – Explosive Power
Plyometric exercises use quick, explosive movements to build speed and coordination.
Best plyometric moves for runners:
Box jumps
Jump squats
Skater hops
Why they work:
Improve stride efficiency.
Build fast-twitch muscle fibres.
Help with sprinting and uphill running.
Add these once a week for noticeable improvements.
7. Upper Body Strength – Don’t Forget Your Arms
Runners often overlook their arms, but a strong upper body helps maintain form and rhythm during long or fast runs.
Best upper body exercises for runners:
Push-ups
Dumbbell rows
Overhead presses
Arms and shoulders contribute to stability, especially during sprints and uphill climbs.
How to Fit Gym Workouts into Your Running Plan
Adding strength training doesn’t mean sacrificing your running. Here’s how to do both:
Start with 2 sessions per week. Focus on full-body strength.
Keep it simple. Choose 4–6 exercises each session.
Balance intensity. Avoid heavy leg workouts the day before a long run.
Listen to your body. Rest and recovery are as important as training.
At Penguin Fitness, we help runners create personalised training plans that balance running with gym work, ensuring you see progress without burnout.
Common Mistakes Runners Make in the Gym
To get the best results, avoid these mistakes:
Skipping strength work altogether. Relying only on running limits progress.
Lifting too heavy too soon. Poor form leads to injury.
Ignoring recovery. Rest days allow muscles to grow stronger.
Focusing only on legs. Running is full-body—train your core and arms too.
Final Thoughts
If you want to improve your running pace, the gym is your secret weapon. Exercises like squats, lunges, deadlifts, core work, and plyometrics build the strength and stability you need to run faster, safer, and more efficiently.
