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Not as complicated as you think<\/p>\n
There is no shortage of opinions online about the best way to strength train for running performance and injury prevention. According to chiropractor and marathoner Jared Sison of Peak Health and Performance Calgary, the process is often made more complicated than it needs to be.<\/p>\n
\u201cPeople tend to overcomplicate running arguments around heel striking, shoe stack height and everything else,\u201d Sison told Canadian Running. \u201cHonestly, it\u2019s not too complex in my opinion; ultimately, what you need is leg strength, period.\u201d<\/p>\n
While certain muscle groups deserve extra attention, Sison says consistency matters more than finding the perfect exercise, and that \u201cthe best exercises are the ones you\u2019ll actually do.\u201d<\/p>\n
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Even with a busy running schedule, Sison recommends carving out just 20 to 30 minutes twice a week for strength training. That small investment can improve running efficiency and help the body better tolerate the demands of your mileage.<\/p>\n
What to focus on<\/p>\n
While consistency should come first, some muscles deserve more attention than others.<\/p>\n
Sison says every part of the glutes contributes to performance<\/a>, with the gluteus maximus and gluteus medius playing especially important roles. The gluteus maximus is the primary driver of hip extension and forward propulsion<\/a>, helping generate power in your stride. The gluteus medius provides pelvic stability, keeping runners balanced and helping prevent excessive hip drop, which can reduce efficiency.<\/p>\n The hamstrings<\/a> work alongside the glutes to assist with hip extension and help stabilize the leg during your stride. Though if there is one muscle group Sison believes runners should prioritize, it is the calves.<\/p>\n \u201cCalves are definitely the MVP in my opinion,\u201d Sison said, \u201cbecause they help a lot with being able to store energy so that you can take your next step and propel forward. It is also one of the body\u2019s main shock absorbers; with every step, you\u2019re loading the calf a lot and strength training helps your body handle those landing forces.\u201d<\/p>\n What are you missing?<\/p>\n Finding exercises for the glutes, hamstrings and calves is not difficult. From social media to\u00a0Canadian Running<\/a>, there are countless strength-training routines available, but Sison says one important muscle is often overlooked: the soleus.<\/p>\n \u201cThe soleus is between your upper calf muscle and the Achilles, and it\u2019s what absorbs a ton of force while running,\u201d Sison said. \u201cTraining it is also really easy and only requires small angle changes to popular exercises, such as calf raises.\u201d<\/p>\n 3 niche lower-leg exercises every runner should do<\/a><\/p>\n![\"running](\"https:\/\/www.newsbeep.com\/il\/wp-content\/uploads\/2026\/08\/GettyImages-1217348614-1024x682.jpg\")
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