Learn targeted movements to improve running form and reduce injury risk.
Last updated on July 26th, 2024
Runners prioritize lower body strength, focusing on unilateral isolation exercises. These can improve strength imbalances that hamper repetitive, single-leg movements like running.
In a July 21, 2024, YouTube video, seven-time CrossFit Games athlete Kristi Eramo O’Connell shared eight exercises to enhance running performance, boost endurance, and minimize injury risk.
8 Exercises to Run Faster
- Single-Leg Drop-To-Box Jump
- Goblet Hold Single-Leg Lower
- Half-Kneeling Adductor Slide
- Copenhagen Plank
- Jumping Deficit Lunges
- Single-Leg Leg Lifts
- Cyclist Squat
- Adductor-Focused Wall Sit
Check out the video below:
1. Single-Leg Drop-to-Box Jump
This dynamic exercise combines strength, stability, and power, utilizing the muscles’ stretch-shortening cycle (SSC). It can help runners improve their mechanics and develop explosive power for sprinting and hill running.
Single-leg drop-to-box jump targets one leg at a time, helping address strength imbalances.
O’Connell recommended initiating on one leg, focusing on a controlled takeoff and a soft landing on the larger box.
2. Goblet Hold Single-Leg Lower
O’Connell performs this exercise from a low box or a stack of two 45-pound weight plates while holding a kettlebell at chest level, engaging the core and improving upper body posture.
Think six to 12 inches off the floor; the higher it is, the harder it is.
O’Connell highlighted this exercise’s effectiveness in developing unilateral strength and stability, which can enhance running efficiency and minimize the risk of injury as fatigue accumulates.
Maintain the load on the working leg throughout the range of motion (ROM) to bias the hamstrings, glutes, and quads.
3. Half-Kneeling Adductor Slide
O’Connell suggested the half adductor slide for hip mobility and ROM. In a half-kneeling position, with the foot of the raised leg 90 degrees to align with the kneeling knee, O’Connell slowly slid the knee of the raised leg over the toe, engaging the glute of the kneeling leg.
This motion stretches the groin, aiding lateral stability and pelvic control while running.
4. Copenhagen Plank
This plank variation, performed from the knees or feet, strengthens the adductors, which helps lateral stability and reduces injury risk, imbalances, or instability.
5. Jumping Deficit Lunges
Jumping deficit lunges involve an extended ROM compared to the conventional variation, resulting in a deeper stretch for improved flexibility and mobility. Jumping deficit lunges help generate power during push-off and absorbing impact upon landing.
6. Single-Leg Leg Lifts
O’Connell recommended performing this exercise with a kettlebell or dumbbell to target the hip flexors, lower abdomen, and core. Sit upright on the floor with your legs extended and your ankles next to the weight. Contract your core, lift one foot, and pass it over the weight to the other side.
This exercise can help runners maintain hip and pelvic stability while running.
7. Cyclist Squat
The first bilateral exercise elevates the heels on a squat wedge or a 45-pound weight plate to increase the ROM. The greater knee flexion ensures maximal load on the quads and hip flexors, which propel the body forward while running.
This exercise can improve joint stability and balance, helping runners maintain proper form and minimize injury risk.
8. Adductor-Focused Wall Sit
Place your feet shoulder-width apart, back flat against the wall, and slide down until your knees are at 90 degrees. Hold a foam roller between the knees to activate the adductors. Adductors are important for counterbalancing the glutes and maintaining stability while running.
