Strength for Runners

1. Foot Strength

It's easy to forget your feet, but they're crucial for a good running stride. Walk on your toes or do calf raises. This trains your foot's joints and musculature while also strengthening your calves. Variation: Light jogging on your toes.

2. Butt Kicks

This is functional strength training that improves your running stride, reduces the risk of injuries, and makes you a stronger runner. It's perfect to do during your warm-up before a run. Feel free to combine it with high knees.

3. Lunges

An easy and effective full lower-body exercise. Stand with your feet shoulder-width apart. Take a big step forward, imagining you're stepping on a train track, not a tightrope. Keep your chest up with an engaged core. Sink down until your front knee is at approximately a 90-degree angle, then push back up. Vary this by doing jumping lunges on alternating legs. This is good for both hamstring strength and balance.

4. Ostrich Walk

A mobility exercise that strengthens your hamstrings. Let your arms hang down towards the ground and remember to keep your legs straight. See the video.

5. Bear Crawl

A fun exercise that works your entire body. Get down on all fours with your backside in the air and walk forward on your hands and feet. Perfect to do with kids!

6. Dynamic Plank

Train your core strength with different plank variations. Get into a plank position with straight arms. Draw one knee at a time towards your elbow while doing a push-up. Another variation is to stay in a plank and run with your knees towards your stomach.