STRENGTH & MOBILITY
To run strong and stay injury-free, you need more than just mileage - you need strength and mobility in the right areas. Based on your recent assessment, we’ve outlined simple, targeted exercises to help you improve performance, build resilience, and feel more confident on the run.
Front Foot Elevated Single Leg Calf Raises
When performing these, focus on driving through your big toe, keeping an upright posture without leaning forward too much, and controlling the movement both going up and down. Start at 3 sets of 12 reps 2-3x/week. Slowly progress these with addition of dumbbells or kettlebells for resistance.
Side Plank + Clamshell
For this exercise, keep your hips stacked on top of each other and don’t let the top hip fall back or rotate behind you. Started at 3 reps of 8-10 of these. Slowly progress these with addition of bands and reps performed.
Drop Down Series
This Series of Exercises can help build control with deceleration and improve our efficiency with force absorption while running. Start with Drop Squats and progress to Drop Split Squats and finally to Single Leg Drops.
Drop Squats
Drop Split Squats
Single Leg Drops
Forward Tap Down
This is a great exercise to practice balance, controlling lowering our body, and improving single leg strength. Add in 2 sets of 15 on each leg.
Knee To Wall
This drill is a simple yet effective way to assess and improve ankle dorsiflexion - essential for proper running mechanics and reducing strain on the knees and calves. Add in 3 sets of 10 on each ankle before running or working out.
Ankle Mobility
Strong ankle mobility lays the foundation for better running mechanics, balance, and force production. This video series highlights effective drills to enhance ankle range of motion and stability—helping you run more efficiently and stay injury-free.
Hip Mobility
Hip mobility is essential for runners looking to improve stride efficiency, reduce injury risk, and move with greater freedom. This video series walks you through key exercises designed to restore and maintain optimal hip function for stronger, smoother runs.
Double Leg PoGos
POGO exercises are a great way to improve your jumping efficiency. When completing these jumps try to spend as little amount of time on the ground and jump quickly. Perform 3 sets of 30 reps
Plyometric Training
One you feel comfortable with double leg POGOs, these are options for progressions to keep you moving efficiently off the ground and improve running economy.
Plyometric training is the utilization of jumping, bounding, skipping, or other jumping type activities to improve the spring-like mechanism of tendons and muscles. The adaptations gained from plyometric training over time increase performance, reduce injury risk, and maximize running economy.