The Complete Runner's Exercise Library

Section 01

Strength Exercises

These exercises build the muscle strength that protects your joints and makes you a faster, more resilient runner. One session per week is enough to see significant results.

Glutes · Quads · Balance

Single Leg Squat

The most important exercise for runners. Builds the single leg strength needed for every stride. Protects knees and hips.

3 × 8 to 12 reps each leg

Glutes · Hamstrings

Glute Bridge

Activates and strengthens the glutes which are the engine of your running stride. Weak glutes cause most running injuries.

3 × 15 reps

Calves · Achilles · Plantar Fascia

Slow Calf Raise

Slow and controlled. Builds genuine tendon strength to protect against Achilles and plantar fascia injuries.

3 × 15 to 20 reps · 3 sec up, 3 sec down

Quads · Glutes · Endurance

Wall Sit

Builds quad endurance and mental toughness at the same time. Great for runners who fall apart on long downhills.

3 × 30 to 60 seconds

Glutes · Quads · Balance

Step Up

Mimics the single leg loading of running. Excellent for building functional strength that translates directly to trail running and hills.

3 × 10 to 12 reps each leg

Hamstrings · Glutes · Lower Back

Romanian Deadlift

Builds hamstring and glute strength through a full range of motion. Reduces hamstring strain risk and improves running posture.

3 × 10 to 12 reps

Hip Abductors · Glutes · Knees

Lateral Band Walk

Targets the hip abductors that stabilise your pelvis with every stride. Essential for preventing IT band syndrome and runner's knee.

3 × 15 steps each direction

Hamstrings · Core · Injury Prevention

Nordic Hamstring Curl

One of the most effective hamstring injury prevention exercises available. Challenging but the results are significant.

3 sets × 3 to 5 reps · go slow

Section 02

Core Exercises

A strong core holds your running form together when you are tired. These exercises target the deep stabilising muscles that keep your hips level and your stride efficient through the final kilometres.

Core · Shoulders · Stability

Plank

The foundation of all core work. Builds the deep stabilising muscles that keep your form intact late in a race.

3 × 30 to 60 seconds

Obliques · Hip Stability · Core

Side Plank

Targets the lateral core muscles that prevent your hips from dropping with every stride. Essential for injury prevention.

3 × 20 to 40 seconds each side

Deep Core · Hip Flexors · Coordination

Dead Bug

Trains the deep core to stabilise the spine while the limbs move — exactly what running demands with every stride.

3 × 8 to 10 reps each side

Core · Glutes · Balance · Coordination

Bird Dog

Builds core stability and glute strength simultaneously. Improves the balance and coordination needed for trail running.

3 × 10 reps each side

Deep Core · Hip Flexors · Strength

Hollow Body Hold

Builds exceptional core tension. Challenges the entire anterior core and teaches your body to maintain a strong position under load.

3 × 20 to 30 seconds

Lower Back · Glutes · Posterior Chain

Superman

Strengthens the lower back and posterior chain — often neglected by runners but critical for maintaining good posture on long runs.

3 × 12 to 15 reps · hold 2 seconds at top

Hip Abductors · Glutes · IT Band

Clamshell

Directly targets the gluteus medius — the hip muscle most responsible for keeping your pelvis stable when you run.

3 × 15 to 20 reps each side

Glutes · Core · Hip Stability

Single Leg Glute Bridge

Progress from the standard glute bridge to challenge each side independently. Addresses strength imbalances between legs.

3 × 12 reps each leg

Section 03

Mobility Exercises

Mobility work keeps your joints moving freely through their full range of motion. Do these before runs to activate key muscles and after runs as part of your cool down.

Shoulders · Upper Back · Posture

Shoulder Rotation

Loosens the shoulder joint and upper back. Runners with tight shoulders waste energy through poor arm mechanics.

2 to 3 sets × 10 to 15 reps each direction

Upper Back · Posture · Shoulder Blades

Resistance Band Pull Apart

Builds upper back strength and improves posture. Counteracts the forward rounding that develops during long runs.

2 to 3 sets × 10 to 20 reps

Section 04

Stretching and Recovery

Hold each stretch for 20 to 30 seconds per side. Never stretch cold — always after a run or after 5 minutes of light movement. Do not bounce. Breathe into the stretch.

Quads · Hip Flexors · Balance

Standing Quad Stretch

Stretches the quadriceps and hip flexors. Runners who sit a lot during the day have chronically tight hip flexors that affect their stride.

Hold 20 to 30 seconds each leg · Repeat on other leg

Hamstrings · Lower Back · Flexibility

Seated Hamstring Stretch

Lengthens the hamstrings and decompresses the lower back after running. A non-negotiable post run stretch.

Hold 20 to 30 seconds · Repeat 2 to 3 times