If someone told you that the best way to become a better runner is to – every now and then – not run, you’d probably brush it off as one of those new age tips from a glossy lifestyle magazine. But this time, it’s legit. And actually pretty practical.
Because running isn’t just about running. It’s about stability, control, strength and, yeah, a little bit of that functional boredom. The kind that has you doing squats in your living room while thinking, “I just wanted to go for a chill 10K.” But that’s where the magic happens – right in those not-so-glamorous but absolutely essential moves that separate good running from meh running. Or from getting hurt.
So here are 5 exercises every runner should slot into their weekly routine – especially if they want to:
- reduce the risk of injury,
- improve running form and efficiency,
- and increase power (which doesn’t mean turning into Kipchoge, just feeling your legs more springy and less like cooked spaghetti).
Why functional strength helps your running
Running is repetitive, high-impact, and asymmetrical. Which is a fancy way of saying: if you’ve got a hidden weakness somewhere, running will eventually find it – and throw it back in your face as knee pain, tendon flare-ups, or a kind of fatigue that just won’t quit. Functional strength training – movements that involve multiple muscle groups and improve body control – is the antidote. It helps you build a body that can hold, push, and bounce back. Even at kilometer 15.
The 5 exercises that make a real difference
1. Single Leg Squat
One of the most underrated, and yet one of the best for glute strength and balance.
- Focus: stability, unilateral strength, knee injury prevention.
- How to do it: Stand on one leg, bend the knee while keeping your torso upright and the other leg extended forward. Come back up. You can start by lightly holding onto something for balance.
- Common mistakes: knee collapsing inward, rounded back, losing balance.
2. Dead Bug
Weird name, serious benefits. Core work that doesn’t strain your lower back.
- Focus: core control, coordination.
- How to do it: Lie on your back, arms and legs up. Slowly extend the opposite arm and leg while keeping your lower back pressed into the floor.
- Common mistakes: over-arching the lower back, moving too fast.
3. Plank + Shoulder Tap
Your classic plank – with a literal twist.
- Focus: core, shoulder and hip stability.
- How to do it: In a high plank, tap your opposite shoulder with one hand, trying not to twist your hips.
- Common mistakes: hips swaying, collapsing shoulders, hands placed too far forward.
4. Calf Raise
Simple but crucial – like a solid Ramones riff.
- Focus: calf strengthening, ankle stability.
- How to do it: Standing, slowly raise up on your toes and lower down with control. Bonus: try it one leg at a time.
- Common mistakes: bouncing up, dropping too fast.
5. Hip Thrust
The glute bridge’s gym-rat cousin.
- Focus: glute activation, hip stability.
- How to do it: With your upper back on a bench and feet on the floor, drive your hips up until your shoulders, hips, and knees form a straight line.
- Common mistakes: overextending the back, relying too much on quads.
How often (and how long) to do them
The good news: you don’t need a whole hour. Just twice a week, 20 minutes per session. The secret is consistency. No need for a million reps – go slow, stay precise, stay in control. Start with 2 sets of 8–10 reps per side (for one-sided moves), and build up as your control improves. If something feels “too easy,” slow it down or add an isometric pause (that means: hold the position).
In short
Running better doesn’t mean running more. It means building a body that knows how to run. One that holds itself together, balances itself, and pushes off the ground with intent.
Sometimes, real running starts from a standstill. In your living room. On a mat. With the quiet determination to get stronger. No running shoes required.
Want to try them? Actually, scratch that – you will try them. Even just to find your weak spots. Because that’s usually where getting strong really begins.