This routine focuses on our lower body where runners need to build strength and stability to run strong and fast.

Side Lying Leg Lifts (3 x 12 reps each leg) – Lie down on your right side on a mat or the floor. Place your arm straight on the floor under your head or bend your elbow and cradle your head for support. As you exhale, gently raise your left leg off the lower leg. Inhale and lower the leg back down to meet the right leg.

Advanced – Add a resistance band to make it more challenging

Weighted Lunges (3 x 12 reps each leg) – Stand up straight with a dumbbell in each hand. Hang your arms at ​your sides. Palms face the thighs (hammer grip) and feet are a little less than shoulder-width apart.​ Inhale and take a big step forward with your right leg, landing on the heel. Bend at the knee until the right thigh approaches parallel to the ground. The left leg is bent at the knee and balanced on the toes while in the lunge position. Step the right foot back on an exhale to return to the starting position. Repeat the motion with the left leg.

Donkey Kicks (3 x 12 reps per leg) – Get into a table top position with knees hip-width apart, hands under your shoulders, neck and spine neutral. Bracing your core, begin to lift your right leg, knee staying bent, foot staying flat, and hinging at the hip. Use your glute to press your foot directly toward the ceiling, leading with your heel, and squeeze at the top. Ensure your pelvis and working hip stay pointed toward the ground. 

Plie Squats (3 x 12 reps) – Plie Squats strengthens the legs, glutes, and calves and increases the range of motion in our hips.

Stand with feet slightly wider than shoulder distance apart and toes turned out into a 45-degree angle. Bend knees and lower your torso, keeping your back straight and abs tight. Squeeze your glutes and come to a standing position.

If this feels too easy, add weights to increase the intensity.