Boost your running efficiency and prevent injury with targeted strength and mobility exercises. Discover core routines and weekly workouts to run stronger.

Published: September 21, 2026

Estimated reading time: 2 minutes

Strength and mobility training are often overlooked by runners seeking significant enhancements to their running efficiency.

A runner’s performance is primarily linked to how much oxygen is supplied to the muscles and heart. That’s the hallmark of aerobic exercise. Strength and mobility training is an essential supplement to a runner’s roadwork for obvious reasons, such as strengthening muscles and joints and increasing range of motion, which is critical to running performance and injury prevention.

Strength starts at the top. A strong core and strong hips will help keep aches and pains in the back, knees and feet at bay. Mobility exercises support recovery and long-term performance.

Below are some sample exercises to work into your weekly routine two to three times per week. Remember, you can focus on one-legged strength exercises to avoid further deficiencies on the weaker side. Be proactive to avoid injury and have a healthy, strong finish.

Strength training exercises

• Bridge position raises – right/left leg – 10 repetitions (reps) for three sets
• Tabletop fire hydrant raises – right/left leg – 15 reps for two sets
• Tabletop glute kickbacks – right/left leg – 10 reps for three sets
• Standing split squats – right/left leg – 10 reps for three sets
• Barefoot calf raises – mid/inner/outer/high – 20 reps each position
• Wall sits – 30 seconds
• Middle-plank and side- plank holds – 30 seconds
• Bear crawl hold – 30 seconds
• Bird dogs – 20 each aide
• Dead bugs – 20 each side

Mobility training exercises

• Tabletop bent knee hip circles – right/left – 15 circles backward and forward
• Wide knee child’s pose walk forward and backward – 10 walks
• Tabletop thread the needle – 10 each side
• Lying figure 4 – alternating side to side – right/left – 10 each side
• Wide leg squat to right/left side lunge hip opener – 10 each side
• Cobra pose – 30 seconds

Strength and mobility training can be a huge game changer in a runner’s overall performance. Implement these exercises into your routine and see if you notice a difference in not only the way you feel, but also in the way you move!