Many runners prioritize mileage over everything else. While running is essential to race preparation, ignoring strength training leaves your body vulnerable to the repetitive impact of the sport. Kate Howe, Head Coach at Orangetheory Fitness, notes that specific movements help build the stability required for an efficient stride. The goal of this training is not total exhaustion, but rather providing your muscles the support they need to handle your weekly distance.
Running is a unilateral sport. Because each step places the full load of your body weight on one leg, your training should reflect this mechanic. Howe suggests five bodyweight exercises that focus on single-leg stability and core control to improve your performance and protect your joints.
This sequence starts with the single-leg Romanian deadlift to engage the glutes and hamstrings. The routine also includes reverse lunges with a knee drive to improve balance and lateral step downs to strengthen the hip and knee stabilizers. To address lower leg power, single-leg calf raises prepare the body for the push-off phase of a stride. Finally, the dead bug exercise targets the core, which acts as the foundation for all coordinated movement.
These exercises are meant to complement your running schedule rather than replace it. By dedicating time to these specific movements, you prepare your body to withstand the demands of race day. These drills are simple to perform at home and do not require heavy equipment to start.