This is the single best strength exercise for runners,’ says a running coach
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This is the single best strength exercise for runners,’ says a running coach |
Abstract
Strength training is no longer optional for runners who want to improve performance and stay injury-free. Among all lower-body exercises, the split squat stands out as the single most effective movement for runners because it mirrors the unilateral demands of running, improves balance and coordination, and builds resilience through the hips, knees, and ankles. When programmed correctly—3 to 4 sets of 6 to 10 controlled repetitions per leg—the split squat bridges the gap between gym strength and running performance. This article explores the science behind unilateral training, explains how to perform and progress the split squat, and outlines how runners can integrate it into their weekly training plans for stronger, faster, and more durable performances.
Why Strength Training Is Non-Negotiable for Runners
For decades, runners were told that logging miles was enough. If you wanted to get faster, you ran more. If you wanted to build endurance, you ran longer. But sports science has fundamentally reshaped that narrative.
Running is a single-leg sport. Every stride is a controlled hop from one foot to the other. During each step, your body absorbs forces of two to three times your body weight. Multiply that by thousands of steps per run, and you begin to understand the mechanical stress placed on the musculoskeletal system.
Strength training improves:
- Running economy (how efficiently you use oxygen at a given pace)
- Force production (how powerfully you push off the ground)
- Joint stability (especially hips, knees, and ankles)
- Injury resilience under fatigue
Research consistently shows that adding resistance training to a running program improves performance markers without increasing body mass when programmed intelligently. Stronger muscles produce more force with less relative effort. That translates into smoother, more economical running.
And yet, not all strength exercises are equally effective for runners.
The Case for Unilateral Strength
Most traditional gym exercises—like barbell squats or leg presses—are bilateral. Both legs work at the same time. While these movements have value, they do not replicate the demands of running.
Running is unilateral. One leg supports the body while the other swings forward. During stance phase, the hip must stabilize the pelvis, the knee must track correctly over the ankle, and the foot must absorb and redirect force.
This is where the split squat becomes transformative.
“If I had to choose one strength exercise for runners, it would be the split squat,” says veteran running coach Daniel Reyes. “It challenges balance, builds single-leg strength, and reinforces alignment in a way that directly transfers to running.”
The split squat strengthens the exact kinetic chain that runners rely on every stride.
What Makes the Split Squat So Effective?
The split squat is deceptively simple. One foot steps forward, the other remains behind. You lower your body by bending both knees, then press back up through the front leg.
But beneath that simplicity lies profound training stimulus.
1. It Trains the Body in a Running-Specific Position
The split stance mirrors the mechanics of mid-stride. The front leg bears most of the load while the rear leg provides support and balance.
2. It Improves Hip Stability
Weak hip stabilizers are associated with common running injuries such as iliotibial band syndrome, patellofemoral pain, and shin splints. The split squat forces the gluteus medius and gluteus maximus to stabilize the pelvis dynamically.
3. It Enhances Knee Tracking
Proper split squat mechanics reinforce alignment between hip, knee, and ankle—reducing valgus collapse and improving force transfer.
4. It Requires Minimal Equipment
All you need is bodyweight and a small amount of space. Progressions can include dumbbells, kettlebells, or even household items.
5. It Exposes Imbalances
Nearly every runner has a dominant side. Split squats reveal asymmetries that bilateral movements often hide. Addressing those imbalances improves efficiency and reduces injury risk.
How to Perform the Split Squat Correctly
Technique determines effectiveness. Poor form reinforces dysfunction; precise form builds resilience.
Step-by-Step Setup
- Stand tall and step one foot forward about two to three feet.
- Keep your torso upright and hips square.
- Distribute about 70% of your weight through the front leg.
- Lower the back knee toward the ground in a straight line.
- Ensure the front knee tracks over the middle toes.
- Press through the midfoot and heel to return to standing.
Key Technical Cues
- Maintain a neutral spine.
- Avoid collapsing the front knee inward.
- Keep hips level and aligned.
- Control the descent for 2–3 seconds.
Quality matters more than load. Controlled reps build tendon resilience and neuromuscular coordination.
Programming for Performance
For most runners, the sweet spot is:
- 3–4 sets
- 6–10 reps per leg
- 2–3 times per week
Focus on control before adding weight. Once bodyweight reps feel stable and symmetrical, add a goblet hold (holding a dumbbell at chest height).
Progression is earned—not rushed.
The Science: Running Economy and Strength
Running economy refers to how much oxygen you use at a given pace. Improved economy means you can run faster at the same energy cost.
Strength training enhances economy through:
- Improved musculotendinous stiffness
- Better neuromuscular recruitment
- Increased rate of force development
Single-leg strength exercises appear particularly effective because they enhance stability under dynamic load. When stabilizers are strong, less energy is wasted in lateral movement and compensation.
The result? Smoother, more efficient strides.
Injury Prevention: Building Resilience from the Ground Up
Common running injuries include:
- Patellofemoral pain syndrome
- Achilles tendinopathy
- Shin splints
- Lower back strain
Many stem from repetitive stress combined with weakness or imbalance.
The split squat strengthens:
- Glutes (hip extension and stabilization)
- Quadriceps (knee control)
- Hamstrings (posterior chain support)
- Calves (ankle propulsion)
“Injury prevention isn’t about doing more—it’s about building capacity,” explains sports physiologist Dr. Karen Liu. “Unilateral strength exercises increase load tolerance in a running-specific context.”
Progressions to Elevate Difficulty
1. Goblet Split Squat
Hold a dumbbell or kettlebell at chest height to increase core demand.
2. Bulgarian Split Squat
Elevate the rear foot on a bench or chair. This increases hip flexor stretch and front-leg load.
3. Rear-Foot Elevated Split Squat with Load
Add dumbbells at your sides to increase total resistance.
4. Tempo Split Squats
Slow the lowering phase to 3–4 seconds for increased time under tension.
5. TRX-Assisted Split Squats
Use straps for balance support if mobility or coordination is limited.
Integrating Split Squats into a Weekly Plan
Runners should schedule strength training on:
- Easy run days
- After shorter runs
- Non-interval days
A simple weekly example:
- Monday: Easy run + split squats
- Wednesday: Speed session
- Friday: Easy run + split squats
- Sunday: Long run
Keep strength sessions concise—30 to 40 minutes is sufficient.
Are Split Squats Enough?
While split squats are powerful, they should not be the only exercise in a runner’s program.
Complement them with:
- Hip hinges (Romanian deadlifts)
- Calf raises
- Core stability work
- Upper-body pulling exercises
A well-rounded program supports total athletic development.
Common Mistakes to Avoid
- Taking too short a stance
- Letting the knee collapse inward
- Rushing repetitions
- Adding weight too quickly
- Neglecting recovery
Mastery of fundamentals precedes load progression.
The Mindset Shift: From Mileage to Mastery
Many runners resist strength training because it feels secondary to running. But elite programs worldwide now prioritize gym work as performance insurance.
Strength training is not about bodybuilding. It is about building durability.
When you strengthen your body, you reduce fear of breakdown. You increase confidence in your stride. You create a margin of safety between you and injury.
Long-Term Benefits Beyond Performance
Strength training supports:
- Bone density
- Metabolic health
- Joint longevity
- Postural integrity
For masters runners, unilateral strength becomes even more critical as muscle mass naturally declines with age.
Final Takeaway
If there is one exercise that bridges the gap between the gym and the road, it is the split squat.
It trains strength where runners need it most—one leg at a time.
It builds balance, coordination, and joint resilience.
It improves running economy and power off the ground.
It reduces injury risk by strengthening hips, knees, and ankles together.
And perhaps most importantly, it reminds runners that performance is not just about how far you run—but how well your body can support every stride.
Consistency beats complexity. Master the split squat, and you build a stronger foundation for every mile ahead.
External Resources:
https://www.cdc.gov/physicalactivity/basics/index.htm
https://www.niams.nih.gov/health-topics/sports-injuries
https://extension.harvard.edu/blog/strength-training-benefits/
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