Whether you're just getting started with running or preparing for your first race, you know there's a lot to juggle From finding the right running kit (click here for the best running shoes on the market), to fitting in training runs, to prioritizing rest and recovery (click here for the best massage gun), strength training is often what runners forget

However, strength and conditioning are important no matter how far or fast you run Strength training improves running economy and allows for better form It also improves imbalances and strengthens muscles and joints, thereby preventing injury

But which exercises should runners focus on? Below, we spoke with ultramarathon runner Sarah Liandet She shared with Tom's Guide her favorite strength and conditioning circuits

"This circuit is great for runners who want to build strength for better performance and stay injury-free all year round," says Sarah 'Remember to warm up beforehand to prevent injury and get your body ready for exercise' Repeat the following sets three times, with 90 seconds of recovery between sets, then stretch

Box Step-Ups

All you need is a box; you can use a bench or chair if you are doing this outside of a gym box step-ups are a very effective unilateral exercise for developing strength in the quadriceps and glutes, and they also help you gain balance and coordination

To increase the difficulty, use two dumbbells or lift the leg to a 90-degree angle and then align the other leg over the box This is a very good way to work on coordination and develop a sense of balance [10 times each side

Calf Raises

Strong calves are especially effective when running on hills or trails After the step ups, return to the ground and hold dumbbells or kettlebells

To further increase the difficulty or add variation to the workout, try a unilateral version Another option is to stand on the top of the foot at the first step of the staircase and lower the heel first and then raise it

For optimal results, repeat 12 times

Single Leg Deadlifts

Whether on hills or on the track, single leg deadlifts are very helpful for increasing hamstring strength and flexibility Initially, they should be done with body weight to get used to them, and then two dumbbells may be added as you get used to them

After 10 repetitions of this leg, switch sides and do 10 more

Side Lunges

The side lunge is particularly effective for the hip abductor, adductor, and gluteus medius muscles As with the aforementioned exercises, try to do them with your own body weight, without forcing yourself to carry weights

Do 20 reps alternating between each leg, or do 10 reps on one side and switch to the other side

Single Leg Toe Lift

Don't forget to strengthen your legs A single step can take twice the force of your body weight, so your legs will support the equivalent of several hundred tons of force in a day This does not even take into account the impact of running long distances This exercise strengthens the foot and ankle and helps prevent shinsplints

Repeat this side 10 times before switching sides A video of this exercise (opens in a new tab) can be found here

Squats

Now it's time to pick up the heavy weights and finish with a classic yet effective exercise: the squat It helps strengthen your glutes and quads [Repeat this 12 times If it still feels too easy, slow down the movement or get heavier dumbbells For more information on how to squat and what happened when our fitness editor did 100 goblet squats a day for a week, click here

Another important part of a runner's strength and conditioning is to stretch out tight legs Here are some stretches that Sarah often does:

Downward-facing dog

This stretch is very common in yoga, but is also helpful for runners It stretches the back of the legs and hamstrings

You should feel a nice stretch in the back of your legs You can also pedal from the feet to ease into the stretch; hold for 30 seconds to 1 minute

Dove Pose

This is a very efficient hip-opener and stretch for the gluteal and psoas muscles It is not uncommon for runners to stiffen their hip flexors or lose hip mobility

To deepen the stretch, the knee angle should be as 90 degrees as possible

Standing Quad Stretch

To relax the front of the thigh, this classic stretch never gets old

If you feel a little wobbly, hold onto a chair or wall hold for 1 minute, then switch sides

IT band stretch

Iliotibial band syndrome is very common in runners This exercise stretches the outer thigh between the hip and shin to prevent post-workout pain

Hold for 30 seconds and repeat to stretch the other side

Looking for more workout tips Plus, here are some great stretches to tighten your hip flexors

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