Best Workouts for Runners: Knees, Thighs, and Hip Exercises

Power running can have multiple benefits for runners. For beginners, it is crucial to have strong leg muscles to deliver more strength while running. By doing the recommended best workouts for runners, you can be less prone to serious injuries. This way, you can improve your body strength and capability that will boost up your overall running efficiency.

Let me tell you how!

The person with a stronger or powerful core has more stability in his or her upper body, reducing the side-to-side movements.

Incorporating swimming into a runner’s routine for height is a smart and holistic approach to enhancing your overall fitness and stature. While running primarily targets the lower body, adding swimming to your regimen can provide a full-body workout that complements your running efforts.

Thus, it will end up having a great hold of your body and make you feel energetic even at the end of the race. Creating more strength in your arms or muscles will improve your arm drive and let you inject more strength and power to your pace.

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Best Workouts for Runners

To improve the running strength, there are some basic and easy workouts that help a lot by working on your whole body muscles. These exercises will boost up your overall energy and running efficiency. You can follow these best workouts for runners in a row but remember to take a rest of 90 seconds between each exercise.

For runners seeking to diversify their fitness routine, mastering freestyle swimming is an excellent choice. This swimming technique not only provides a full-body workout but also enhances cardiovascular endurance, making it a valuable addition to your training regimen.

Press Ups

Press Ups Gif

To follow the press-ups, lay down with weight on your hands. Both your hands will be on the floor in this posture, and your toes will be tucked under. Put effort on your hands to raise your body in an upward direction in an extended state. Remember not to stretch or lift your neck in any direction during this workout. Once your arms get completely straight, lower or relax your body in a downward or original position.

Repeat this exercise 10 times or more if you can. The press-ups will strengthen your chest, arms, and shoulders. It overall helps in improving the posture and arm drive during running.


Step Up GIF

If you want to work on your legs and leg muscles to improve running power, then this exercise is best for you. It is a very basic power-boosting exercise and the best workout for runners.

For this, you need to stand straight in front of any box, or bench. Make sure that the box or bench can hold your body weight. Benches in parks would be perfect for this exercise.

In the first step, you have to place your leg on the bench and push off the other leg to act like you are taking a step. In this way, you are keeping the whole body over the knee and ankle. Bring your hips by moving in a forwarding direction and avoid pulling in a forward direction with knee support. You have to trail the leg in parallel to the high knee position without coinciding with the bench or box. After reaching that point, lower it to the original position that is the floor.

Once you get used to it, then try holding dumbbells in your hands. Repeat this ten times in two sets.

Best Workouts for Runner’s Knee

Runner’s Knee is an injury that causes front knee-ache and pain around the knee cap. It is a common condition for players that participate in sports like running, jumping, and cycling. To cure this injury, there are strengthening exercises that help.

Read on to know and learn these beneficial exercises and best workouts for runners:

Standing Quad Stretch

standing quad stretch GIF

Stand straight and grab your foot with your hand and use some support to stand upright. Make sure that this doesn’t cause any pain. Keep your knee in a close posture as you stretch and hold the condition for 15 seconds. After that, switch the side of the leg. Repeat the steps two to three times on each leg.

In the case of severe Runner’s knee, this position may hurt your knees. Then, you can do stretching in a lying posture on your belly instead of standing.

Standing Hip Flexor Stretch

Standing Hip Flexor Stretch GIF

For Hip Flexor Stretch or Kneeling, start with split posture. Keep one foot forward and the other at the back. With the straight back, push your hips a little forward and feel the stretch at your hips and back leg thigh. Hold this posture for 15 to 20 seconds and repeat the exercise two to four times.

This can help you battling with Runner’s Knee, just make sure that you don’t feel any pain. If you feel discomfort then place a folded towel below your knee on the floor.

Straight Leg Lift

The areas of work are hips and quadriceps.

This is an easier and best workout for runner’s knees.

Simply, you have to lie down straight on your backline and keep one knee in a bent-posture. At the same time, lift your other leg at 90 degrees. With the use of extended legs, try to tighten up the thigh muscles. Hold the 90 degrees posture for two seconds only and then slowly lower your leg.

Straight Leg Lift GIF

Never do these workouts in a state of a hurry because it will hurt you more.

Try repeating this workout 20 times and perform two to three sets in total.

Best Exercises for Runners Hips

In the Runner’s body, hips are considered a cornerstone. To improve posture and balance, it is important to get rid of weaker hips or hip abductors. There are some best workouts for Runners Hips that work directly on your ball and socket joint and improve hip muscles’ strength. Try these workouts in routine for example two to three times in 7 days.

Body Weight Squats

Stand straight on your legs which are a little wider than your shoulder’s width and your extend your arms towards the front side. Lower the backside downwards like you are going to sit. Maintain this position until quadrangles are parallel with the floor. After that, stand up and repeat it ten to fifteen times in two or three sets.

Body Weight Squats GIF


Lie on to the right side of your body and bend both of your knees over each other. Place your right hand below your head for support. Now, keeping both feet together, try to open the clamshell by lifting the top knee. In this exercise, your hips will follow a rotatory movement however your pelvis remains stable. Now, close the clamshell, and by switching the sides repeat this exercise 10 to 15 times.

clamshells gif

Single-Leg Squats

Stand with the extended arms and wide opened feet than shoulder’s width. In the same state, lift your left foot from the floor and extend the leg straight at the front side of your body. While keeping your right leg, knee, and foot completely balanced and aligned, squat down as much as you can. After that, bring your body towards the normal position and repeat the steps ten to twelve times in sets.

Single-Leg Squats GIF

Best Workouts for Jogging

To take your jogging experience to the next level, you need to try these best workouts for jogging. It will definitely help you drive your strength and power and effectively improve your capability. These exercises are best suited for running and jogging.

Mountain Climbers

Don’t worry! You are definitely not going to climb a mountain to become the best runner.

Start with a normal plank position. Bring your knee towards your chest with the toes slightly moving off from the floor. Keep your arms in place and drive the face and kick the other knee towards your chest.

Mountain Climbers GIF

Continue by switching the legs and repeat the steps for 50 seconds. This will help you in strengthening the core muscles and will also boost up your body’s metabolism rate. It is a great fat-burning exercise.

Long Jumps

Experiencing the long jumps always make your toes more efficient regardless of your level i.e., casual jogger and ultra marathoner. There are multiple benefits associated with it.

Long Jumps GIF

It starts with a safe mode and on a soft surface. Get a running boost and hike towards the measured or redpoint by jumping off your leg. Drive your knee in a forward direction to carry the maximum momentum. Now bend your knee with a soft movement upon landing to shield your joint.

Repeat the same steps with alternate legs.


How many times a week should a runner lift weights?
To improve the running performance, a runner should do weight lifting at least twice a week. Once a week is also better for beginners, but research says that 2 to 3 times a week is an optimal strength practice frequency.
Are squats bad for runners?
Generally, doing squats is always a good option for a runner. It is great if you try different ways however weight lifting for endurance is never a good option.
How important are rest days for runners?
Rest days help you in dealing with injuries and restore the stored glycogen. Always plan at least one complete day off in a week for maintaining good health.


These workouts can be a little confusing for beginners at the start but after practicing sufficiently you will get used to it. Just remember to make it a part of your routine and go with a pace. These are the simple, directed, and best workouts for runners in strengthening their energy and getting relief from injuries. It works for both genders, any age or any level runner.

Happy Running!

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Jordan Carter

Eric Jordan

Writer | Triathlete

A writer by passion and a triathlete coach profession. In his free time, he swims, runs, cycles, and helps newbie athletes to achieve their goals.

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