Run Strength

Running strength exercises

Here are some exercises to work on that will improve key components of your running. They target specific strength, mobility, and movement patterns that help you become a better (more efficient & resilient) runner.

You’ll want to perform them two-to-three times a week. They can be done at just about any time.

The most important aspect of these exercises is not the amount, or volume; it is executing them with the highest possible quality for each repetition.

Wall holdunfold_more

Works on posture and overall running alignment

Wall holdclose


Place a ball between your heels while standing against a wall. Inhale as your rise to the ball of your foot and squeeze the ball with your heels for 8-10 seconds. Repeat 8 times.

Single leg stance with short foot and breathingunfold_more

The starting point for foot-to-core sequencing

Single leg stance with short foot and breathingclose


Stand on one leg in an athletic position with your knee slightly bent. Take an inhale and as you exhale, root your toes into the ground. You should feel your arch slightly lift.

Calf raise with ball squeezeunfold_more

Essential strength excercise for runners

Calf raise with ball squeezeclose


Place a ball between your heels while standing against a wall. Inhale as your rise to the ball of your foot and squeeze the ball with your heels for 8-10 seconds. Repeat 8 times.

Single-leg weight shiftingunfold_more

Lower leg control and stability

Single-leg weight shiftingclose


Stand on one leg in an athletic position. Slowly and with control, shift over to the other leg. Hold for 1-2 seconds and continue to shift your weight to each side. Repeat 10-12 times.

Single-leg squatunfold_more

Great assessment and training tool for runners

Single-leg squatclose


With proper alignment of joint stacking of ankle, knee and hip, slowly lower yourself down into a single leg squat and return to start position under control. Repeat as many times as you can with high quality.

Drop squat to single-legunfold_more

Eccentric training exercise

Drop squat to single-legclose


Start from two feet and quickly drop yourself into the bottom of a one leg squat. Make sure to stick your landing and repeat reps with high quality.

Single-leg jumpunfold_more

Develop power in the lower leg

Single-leg jumpclose


From your single leg athletic position, jump up and stick your landing on one leg. Repeat as many times as you can with high quality reps.

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