Simple exercises for stronger, steadier running

Build trunk control while your hips and shoulders move independently, which helps you keep a steady pelvis as you run.

How to set up

Start on hands and knees with hands under shoulders and knees under hips. Brace gently, then reach one arm forward and the opposite leg back.

A useful starting point

2-3 sets of 6-8 slow reps per side. Hold each reach for 3-5 seconds.

Form cue

Imagine balancing a glass of water on your lower back. Keep your ribs and hips facing the floor.

Wake up the glutes and strengthen hip extension without loading the spine heavily.

How to set up

Lie on your back with knees bent, feet flat and hip-width apart. Press through your feet and lift your hips until your body forms a comfortable straight line from shoulders to knees.

A useful starting point

2-3 sets of 10-15 reps. Pause for 2 seconds at the top.

Form cue

Finish with your glutes, not by arching your lower back. Keep your knees tracking over your second toes.

Train whole-body bracing so your trunk stays quiet while your legs absorb and return running forces.

How to set up

Place forearms under shoulders with legs extended, or use your knees for an easier version. Make one long line from head to heels or knees.

A useful starting point

2-3 sets of 20-40 seconds with controlled breathing.

Form cue

Gently tighten your abs and glutes. Stop before your hips sag or lift away from the line.

Strengthen the side of the trunk and hip to support pelvic control during single-leg stance.

How to set up

Lie on one side with your elbow under your shoulder. Lift your hips, keeping your shoulders, hips and feet stacked. Bend your knees to scale it down.

A useful starting point

2-3 sets of 15-30 seconds per side.

Form cue

Push the floor away and keep your top hip from rolling forward or backward.

Train the lateral hip muscles that help keep the knee and pelvis aligned when you land.

How to set up

Lie on your side with knees bent and heels together. Keep your hips stacked as you lift the top knee without rolling your pelvis back.

A useful starting point

2-3 sets of 10-15 reps per side. Add a light band only when you can keep the movement smooth.

Form cue

The range can be small. Feel the work on the outside of the hip rather than in the lower back.

Build calf and ankle capacity for repeated push-off and landing during running.

How to set up

Stand tall near a wall or chair for balance. Rise onto the balls of your feet, pause, then lower slowly through a comfortable range.

A useful starting point

2-3 sets of 10-15 reps. Progress from two legs to one when control is solid.

Form cue

Keep pressure across the base of the big toe and second toe. Avoid letting the ankle roll outward.

Explore controlled ankle motion and maintain comfortable range for walking, running and changing terrain.

How to set up

Sit or stand with one foot lifted clear of the floor. Slowly trace the largest smooth circle you can with your toes while keeping the lower leg still.

A useful starting point

1-2 sets of 3-5 slow circles in each direction per ankle.

Form cue

Move only through a comfortable range. Keep the circle slow and avoid twisting from the knee or hip.

Build side-to-side calf and ankle strength for the repeated single-leg push-off of running.

How to set up

Stand near a wall or chair for balance with one foot lifted. Rise onto the ball of the standing foot, pause, then lower slowly.

A useful starting point

2-3 sets of 8-12 reps per side. Use both legs or a smaller range if needed.

Form cue

Keep the heel traveling straight up and down with pressure through the big-toe side of the foot.

Improve foot awareness and control so the toes and arch can help you balance and absorb load.

How to set up

Sit or stand with your foot flat. Keep the heel and ball of the foot grounded, then spread the toes apart and lift them one pattern at a time.

A useful starting point

1-2 sets of 5-8 controlled reps per pattern on each foot.

Form cue

Keep the arch gently active without gripping the floor or curling the toes.

Strengthen the lateral hips that help control the pelvis and knee during each single-leg landing.

How to set up

Place a loop band above the knees or around the ankles. Bend slightly at the hips and knees, then take small controlled steps sideways.

A useful starting point

2-3 sets of 8-12 steps in each direction.

Form cue

Keep toes forward, knees tracking over the feet, and constant tension on the band without swaying your torso.