New Year, New You! The Best Strength Training Exercises for Runners in 2023

It’s a new year and with it comes time to set your 2023 resolutions. If you’re planning to run the Platte River Half Marathon, one of the best goals to strive for is to become stronger and faster. Strength training exercises are the perfect way to do this! With the right strength training plan, you can increase your speed, agility, and endurance while avoiding injury. Let’s take a look at some of the best strength training exercises for runners in 2023 and how you can use them to reach your running goals. 



Squats are a great all-around exercise for runners because they strengthen your core and leg muscles. Squats help build up the muscle groups used in running and help protect against injury. Additionally, squats can be done anywhere; they don’t require any equipment so if you don’t have access to a gym you can still get the job done! 


Lunges are another great exercise for runners because they target both your core and leg muscles. Lunges also increase balance, flexibility, and agility which are all important qualities needed by runners. Lunges can be done with or without weights depending on your preference. 


Planks are an excellent exercise for strengthening your core – something essential for any runner. Planks help improve posture, balance, and stability – again all valuable qualities of serious runners! To make planks more challenging you could try adding weights or increasing the amount of time spent in each plank position.  


Push-ups can be modified depending on your fitness level but they’re great for building upper body strength which is essential when running uphill or sprinting short distances. 


Burpees may not be everyone’s favorite exercise but they’re incredibly effective at building strength in all areas of your body—from upper body to lower body—which will help you become a stronger runner overall.

Jump Rope

Jumping rope is an excellent way to build endurance and agility as well as increase bone density which can help prevent injuries caused by running long distances or on hard surfaces like concrete or asphalt. 

No matter what type of runner you are – from casual jogger to competitive athlete – strength training is key in improving performance and preventing injury. Don’t forget to warm up before exercising, take breaks when needed, and always stretch afterward! With these tips in mind, happy 2023 and best of luck on achieving those resolutions!  Happy new year everyone!