Below is a 10-minute, do-anywhere, run-specific strength routine that works the glutes, hips, obliques, lower abdominals, quads and hamstrings.
Do this whole routine two to three times per week (ideally, never before a run). More advanced runners—or those who are particularly injury-prone—should complete two sets.
Standing on one leg, squat down so your thigh is almost parallel to the ground. Keep your spine in a neutral position and keep the motion slow and controlled, ensuring your knee does not collapse inward. Do 5–10 reps per leg.
Lie on your side and lift your body so your weight is on one forearm and the side of one foot. There should be a straight line from your head to your feet. A more advanced version includes side leg raises using the top leg to about a 45-degree angle. Hold for 30–60 seconds per side.
Lateral Leg Raises
Lie on your right side and lift your left leg to 45 degrees in a controlled manner, then lower to the starting position. Make sure your pelvis isn’t tilted forward or backward. A more advanced version includes a loop of rubber tubing around your ankles for added resistance. Do 20–30 reps per leg.
Lie on your back and hold one leg up in the air with your thigh perpendicular to your body and shin parallel to the ground. Hold the other leg 2–3 inches off the ground. Hold this position for 2–3 seconds and switch legs. Keep your lower back in a neutral position. You can put one hand in the small of your back to ensure your back neither presses down nor lifts up from your hand. Perform for 30–60 seconds.
Lie on your back with your feet fl at on the ground. Lift your hips by driving your heels into the ground and contracting your glutes so there is a straight line from the shoulders to the knees. Straighten one leg, hold for 2–3 seconds and repeat on the opposite leg. Make sure your hips stay level and your butt doesn’t sag to the ground. Perform for 30–60 seconds.
Lie on your side with your knees and ankles together, and knees bent at about 90 degrees. Open your legs by activating your upper glute muscle. Make sure you keep your back straight and don’t rock your pelvis. Keep the motion slow and controlled. A more advanced version includes a loop of rubber tubing around your thighs just above your knee. Do 20–30 reps per side.
Lie in a bridge position, and keep your arms at your sides or cross them over your chest. Lower your butt almost to the ground and then thrust upward by activating your glutes and driving your heels into the ground. A more advanced version is the single-leg hip thrust: Lift one leg so your weight is all on one leg and your back, and repeat the same movement, making sure you drive your heel into the ground and keep a stable pelvis. Do 20–30 reps (per leg for advanced option).