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Strength Exercise for Runners

Looking to ease sore joints and muscles when running?

If so, the best place to start is by increasing your glute strength and improving your balance.

The glute muscles consist of three large muscle groups located on your backside. Each muscle plays an important role in stabilizing the leg and trunk while running.

Unfortunately, most runners struggle with glute weakness, and it causes the body to break down, resulting in pain and time off from training.

Strengthening your glutes doesn’t have to take a lot of time. One simple exercise can help fix imbalances that typically result in running injuries.

Try this exercise from Physical Therapist Kearsten Fish PT DPT.

Get Started:

Balance on your right leg with your left knee slightly marched.

Once balanced, hinge from you hip while tipping your chest forward.  Reach your left leg back and behind you as you tap your toe to the ground.

Drive through your right leg and return to the start position.

Repeat two or three sets of 10 on each side.

Want to Make It Easier?

Try sliding your left leg behind you with a furniture slider or paper plate.

Avoid staying upright and lunging backwards.  You should focus on hinging from your hip and tapping or sliding your foot behind you.

Want to More Exercises & Drills?

Join Kearsten Fish for a live virtual training on Tuesday, November 16th presented by YMCA Buffalo Niagara and the 2021 YMCA Turkey Trot!

You will learn:


  • Stretches that will target problem areas that slow runners down and cause injury
  • Exercises that fix imbalances that cause pain and soreness
  • Run form drills to improve your stride to run faster
  • BONUS: Free Exercise Guide with Sign Up!

Strength Training for Runners

Free Online Training – Nov 16



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