Best Strength Training for Runners: 5 Pilates Moves to Build Real Running Strength
Start simple. Start strong. Feel the difference in your running.
If you’ve been wondering what the best strength training for runners actually looks like, you’re not alone. In the first blog in this series, we talked about why strength training matters. In the second, we looked at how to fit it into your week without adding hours to your schedule.
(If you haven’t read then you can here)
Now let’s make it practical.
If you’re ready to begin, here are five simple Pilates-based exercises that build strength where runners need it most.
No complicated gym routines.
No intimidating equipment.
Just focused, effective movement.
Why Pilates Is a Brilliant Place to Start
When runners think about strength training, they often picture heavy squats or long gym sessions. And while weights absolutely have their place, Pilates is one of the safest and most effective ways to begin building strength.
Pilates helps you:
- Strengthen the muscles that stabilise your pelvis and spine
- Improve control and balance
- Build endurance in key running muscles
- Reduce unnecessary tension
It teaches your body how to control movement and that control transfers directly into your running stride.
For runners over 40 especially, this kind of controlled strength work supports joint health, balance, and resilience without adding extra impact.
5 Pilates Exercises That Support Your Running
Shoulder Bridge
One of the best strength exercises for activating your glutes.
Strong glutes help:
- Power your stride
- Protect your lower back
- Support your knees
If your glutes aren’t doing their job, something else will compensate and that’s often where niggles begin.
You may notice better drive and stability when running uphill.
Hamstring Bridge
Runners rely heavily on their hamstrings during the pull-through phase of your stride.
This variation builds:
- Hamstring strength
- Posterior chain support
- Pelvic stability
You may notice:
- Less fatigue on longer runs
- Better control running downhill
Roll Up
This one often surprises people.
The roll up builds deep abdominal strength and spinal control. For runners, that means:
- Improved posture
- Better breathing mechanics
- Less collapsing through the upper body when tired
A stronger core doesn’t just mean “tight abs” it means more efficient running.
Side Plank
This is gold for runners.
- Glute med (key for hip stability)
- Obliques
- Lateral control
Running is essentially controlled single-leg movement. If your hips drop each stride, extra stress goes through knees and IT bands.
Stronger here means better alignment and fewer aches.
Plank
Simple. Effective. Powerful.
Plank builds:
- Deep core strength
- Shoulder stability
- Whole-body endurance
It teaches you how to maintain alignment under load exactly what you need as fatigue sets in during a run.
How You’ll Notice the Difference in Your Running
When you consistently include the best strength training for runners, you may start to notice:
- You feel more stable on uneven ground (great for trail runners and Canicrossers)
- Hills feel more controlled
- You don’t “collapse” when tired
- Recovery feels easier
- Small aches reduce
The changes aren’t always dramatic, but they are powerful.
(Click here and see a video of the 5 exercises)
Where to go from here
You don’t need to do all five exercises for 45 minutes.
Start with:
- 10–15 minutes
- 2–3 times per week
- Added before or after your run
Consistency is what makes these the best strength training for runners not intensity.
And if you’d like more structure and support, inside Pilates for runners membership at Studio 44 Pilates you’ll find the “Pathways”.
These are progressive 6-week courses designed to help you build strength safely and confidently.
Each Pathway includes:
- 3 structured 10-minute Pilates videos per week
- Clear guidance on what to do and when
- The flexibility to combine them with LIVE classes
And whether you’re just starting out with Couch to 5K, returning after a break, or building towards 10K, there’s a pathway for you.
You don’t have to guess what exercises to do.
You don’t have to piece workouts together.
You just follow the plan — and get stronger week by week.
Ready to Stop Putting Strength Off?
If you’re over 40 and running regularly, you already know strength training matters.
The question is are you doing it consistently?
Inside the Pilates for runners membership at Studio 44 Pilates, the Pathways give you a clear, manageable plan you can follow in just 10 minutes, alongside your runs.
No guesswork.
No long gym sessions.
No feeling behind.
Just structured support designed for real runners, in real life.
If you’re ready to feel stronger, steadier and more confident on your runs, now is the time to start.