Run Stronger: 2 Essential Cross-Training Moves

Becoming a stronger runner is about more than racking up miles.  

To run stronger and stay injury-free, cross-training is essential for building a solid foundation.  

Many runners face challenges with glute strength and balance — two critical components of running performance.  

Keep reading to discover why these areas matter and learn two exercises that can help you strengthen them. 

Why Glute Strength Matters for Runners 

Your glutes are the powerhouse of running.  

Strong glutes stabilize your hips, maintain proper form, and help generate the forward motion needed for each step. Weak glutes can lead to pain or injury, or improper running form, which ultimately slows you down. 

Here’s one exercise you can perform to strengthen your glutes: 

Side Lunge 

• How to do it: Stand tall with feet hip-width apart. Step your right leg out to the side, keeping your left leg straight. Bend your right knee, pushing your hips back as if you’re sitting in a chair. Make sure your knee stays aligned with your toes. Push back to standing and repeat. Perform 2-3 sets of 10 reps per side. 

The Importance of Balance for Runners 

Good balance helps ensure proper alignment during your run.  

Without strong balance, your stride can become unstable, which places unnecessary stress on your muscles and joints and can lead to pain or injury. 

Here’s one exercise you can perform to help improve your balance: 

Backward Reach 

• How to do it: Stand on your left leg with a slight bend in the knee. Slowly reach your right leg back as you hinge at your hips, keeping your back straight. Your torso will lean forward as your right leg extends behind you, creating a straight line from head to heel. Return to standing and repeat. Perform 2-3 sets of 10 reps per side. 

Strengthening Your Base for Better Runs 

Incorporating these exercises into your routine will help you build endurance safely while addressing key areas that runners often overlook.  

Strong glutes and better balance lead to improved running form, reduced injury risk, and ultimately better performance! 

Are you a runner struggling with an injury?

If aches or pains are slowing you down, don’t wait until after race day to address them! Our expert Physical Therapists are here to help you get back to running pain-free and performing at your best. 

Click below to learn more about our specialized Physical Therapy services for runners: