Long runs, hill repeats, and intervals make a runner's body strong. But to propel you forward, your body relies heavily on a few specific muscles that can become so mighty that they overpower lesser-worked areas like your glutes, back, and certain muscles in your shins and quads. This imbalance can put stress on joints, ligaments, and the muscles themselves, says Kevin Vincent, M.D., Ph.D., director of the University of Florida Running Medicine Clinic. Strengthening these weaker supporting players will keep your muscle groups working in complementary fashion so you can perform your best and ward off injury. The following exercises target common imbalances. Perform the sequence two or three days a week, on either cross-training or easy run days. Bonus: Do them barefoot to give the stabilizing muscles in your feet and ankles an extra challenge.
Seated Row
Builds your upper back to counteract stronger chest muscles and help you maintain good running posture. (See above image.)
To Do: Sit with legs extended and a resistance band looped around your feet. Hold each end of the band with your arms extended straight out. Pull the band toward you, focusing on "pinching" your shoulder blades together. Release. Do one to three sets of 10 reps.
Heel Taps
Works the tibialis posterior, a muscle in the shin that is often weaker than its counterpart, the anterior tibialis, also in the shin.
To Do: Stand tall with your right foot on a stair or step with the inside of your foot along the edge of the step. Let your left foot hang off the step. Bend your right knee to tap your left heel on the ground. Return to standing. Do one to three sets of 10 reps on each side.
Single-Leg Deadlift
Activates the glutes and the piriformis, common runner weak spots that can get overpowered by stronger quads or hamstrings.
To Do: Hold a light dumbbell (two to eight pounds) in your right hand. Balance on your left foot, keeping your knee bent slightly. Bend forward from your hips so your right leg lifts behind you. Tap the weight on the floor. Return to the starting position. Do one to three sets of 10 reps on each leg.
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Strengthens the entire length of the quad—the lower portion of the thigh above the kneecap tends to be weaker than the top portion.
To Do: While holding a medicine ball, step forward and drop down so your front knee flexes 30 to 50 degrees (work up to 90 degrees). Twist to the right, then left, then raise the ball overhead. Bring it back to center, then repeat on your other leg. Alternate legs for 20 to 24 steps. Do two sets.
One-Legged Bridge
Targets underworked muscles in your lower back, which oppose stronger abs, to create balanced core strength to power your runs.
To Do: Lie on your back with your knees bent and feet flat on the floor. Raise your pelvis up. Extend your left leg out and hold for 30 seconds. Release your leg back down. Then extend your right leg and hold for 30 seconds. Lower your leg and then lower your pelvis. Repeat two more times.
