Calf Raises
3× 15–20 reps
Strengthens calves for better push‑off power and helps prevent Achilles issues.
Side Leg Lifts
3× 12–15 reps/leg
Targets glute medius for hip stability and knee alignment while running.
Single-Leg Balance
3× 30 sec/leg
Improves ankle stability and neuromuscular control needed for every stride.
Hip Hinges
3× 12–15 reps
Strengthens hamstrings + glutes for powerful hip extension and reduced knee load.
Squats
3× 12–15 reps
Builds leg strength, shock absorption, and form endurance on longer runs.
Lunges
3× 10 reps/leg
Develops single‑leg strength and balance; mimics the running stride pattern.
Wall Sit
3× 30 sec
Builds quad endurance for downhill control and knee stability.
Step-Ups
3× 10 reps/leg
Strengthens quads + glutes in a running-like motion; improves knee drive.
Glute Bridge
3× 12–15 reps
Builds glute power for hip extension and reduces knee + back stress.
Lateral Lunges
3× 10 reps/leg
Strengthens side‑to‑side stability to prevent knee and hip imbalances.