If you’re a runner stepping into the world of strength training, you’ve probably noticed that every movement seems to have at least three different names. One coach tells you to do Romanian deadlifts, another says RDLs, and someone else just calls them stiff-leg deadlifts. Are they different? Not really. Strength training has a language of its own, and for runners who are just getting started, it can feel like learning a foreign one.
But here’s the good news. Movement is movement. Once you understand the basics, it doesn’t matter what someone calls an exercise—you’ll know what it does and why it matters.
Common Strength Exercises and Their Many Names
To cut through the confusion, here’s a breakdown of some key strength exercises, the different names they go by, and why they’re important for runners.
Lower Body Strength
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Squats (Back Squat, Front Squat, Goblet Squat, Box Squat)
Build lower-body strength to improve endurance and keep your form strong, especially late in a race. -
Deadlifts (Conventional Deadlift, Romanian Deadlift, Trap Bar Deadlift)
Strengthen the posterior chain, which powers your stride and helps prevent injuries. -
Lunges (Forward Lunge, Reverse Lunge, Bulgarian Split Squat)
Improve single-leg stability and strengthen the muscles that keep your knees and hips aligned. -
Step-Ups (Box Step-Up, Weighted Step-Up)
Build power and efficiency, especially for hills. -
Calf Raises (Heel Raises)
Strengthen the Achilles tendon and improve push-off strength.
Core and Upper Body Strength
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Core Work (Planks, Dead Bug, Bird Dog)
Keep your trunk stable so you can hold good posture and run more efficiently. -
Upper Body Strength (Push-Ups, Presses, Rows)
Support arm drive, which helps maintain pace when fatigue sets in.
Why This Matters for Runners
Strength training isn’t extra work. It’s what makes you a stronger, more resilient runner. If you’ve ever faded in the final miles of a race, struggled with hills, or battled recurring injuries, it’s not just about running more. It’s about making sure your muscles are strong enough to support the work you’re asking them to do.
The key is to focus on movement patterns, not just the names of exercises. If your strength plan calls for a movement you don’t recognize, look at what muscle groups it targets. Chances are, you’ve done a variation of it before.
So don’t get caught up in the terminology. Just get stronger. Your running will thank you for it.
Need a Strength Plan Built for Runners?
If you’re ready to make strength training a consistent part of your training but aren’t sure where to start, I’ve got you covered. As a certified running and strength coach, I design programs specifically for runners looking to get stronger, run faster, and stay injury-free. Click here to learn more about working with me, or reach out with any questions.