5 Simple Moves to Keep Runners Strong and Pain-Free

Strength exercises play a critical role in injury prevention for runners—especially as the body changes with age. Running is a repetitive, high-impact activity, and without adequate strength, some muscles can become overworked while others underperform. These imbalances often contribute to common issues such as knee pain, hip discomfort, Achilles irritation, or low back strain. Research and current sports medicine guidelines consistently show that regular strength training improves joint stability, muscle balance, and movement efficiency—key factors in keeping runners healthy and consistent.

For adults ages 40 to 70, strength training is especially important for maintaining muscle mass, bone density, and balance. Incorporating just a few simple movements at home can help support long-term running goals, whether training for a 5k, building toward a 10k, or simply enjoying regular runs without setbacks.

Bodyweight squats strengthen the glutes, quadriceps, and hamstrings to support healthy hip and knee mechanics.
Forward or walking lunges build single-leg strength and balance, directly improving running form.
Planks enhance core stability, reducing stress on the spine and lower extremities.
Glute bridges activate the posterior chain, easing strain on the knees and lower back.
Calf raises improve ankle strength and shock absorption during push-off.

Aim for 2–3 sets of 10–15 repetitions, two to three times per week, focusing on controlled, pain-free movement. Which of these exercises would be most helpful to review at your next clinic visit?

Michele Nyquist
NASM Certified Personal Trainer