As a runner, what kind of strength exercises should I focus on?

Your strength training should prioritise exercises that offer the most significant carryover to running performance. Focus on:

• Multi-Joint (Compound) Exercises: These movements work multiple joints and large muscle groups simultaneously (e.g., squats, deadlifts, lunges, presses, rows). They are more time-efficient and functional for running.

• Running-Specific & Unilateral Movements: Include exercises that mimic running biomechanics. Single-leg (unilateral) exercises like lunges, single-leg squats, and single-leg deadlifts are particularly beneficial as they challenge your balance and stability much like running does.

• Lower Limb Focus: Target the major muscles used in running: quadriceps, hamstrings, glutes, and calves.

• Core Stability: A strong, stable core (abdominals, obliques, lower back) is crucial for efficient force transfer, maintaining good posture, and preventing energy leaks while running. Include exercises like planks, side planks, and bird-dogs.

• Upper Body Strength: While not the primary focus, some upper body work (presses and pulls) contributes to posture, arm swing mechanics, and overall stability.