10/08/2025
If you want to run faster, stronger, and stay injury-free — you can’t just run.
Runners who cross-train with the right strength and mobility work build the foundation for longevity and performance. 🏃♀️💥
Here are 10 exercises every runner should be doing (and why they matter):
1️⃣ Box Jump Overs – Explosive power from your hips and legs. Builds stability through landing control and coordination for efficient stride mechanics.
2️⃣ Side Plank with Hip Lift – Strengthens your obliques, glutes, and deep core muscles for better posture and reduced side-to-side sway while running.
3️⃣ Single-Leg RDL (Romanian Deadlift) – Improves balance, hamstring strength, and hip stability, reducing the risk of knee and lower back issues.
4️⃣ Step-Ups with Drive – Trains glute strength and single-leg control to help with hill running and powerful push-offs.
5️⃣ Banded Lateral Walks – Fires up your glutes and hips to prevent IT band syndrome and knee pain.
6️⃣ Split Squats – Develops leg strength evenly and enhances hip mobility and control. A must for balanced stride mechanics.
7️⃣ Dead Bugs – Core stability without spinal strain. Keeps your pelvis steady when fatigue hits late in a run.
8️⃣ Calf Raises (Double & Single-Leg) – Boosts ankle stiffness and power return with every step — key for endurance and sprinting.
9️⃣ Reverse Lunges – Builds posterior chain strength while teaching proper hip loading and knee alignment.
🔟 Bird Dogs – Activates spinal stabilizers and glutes for better control, posture, and injury prevention.
👉 Runners who mix these 10 into their weekly routine see fewer injuries, smoother form, and better speed — all without adding extra miles.
Train smart. Move with intention. Run stronger.
💥 DSM Spine+Sport – where runners get better, faster.
