Whether you’re training for your first 5K, aiming for a personal best, or simply looking to make your runs feel easier, incorporating targeted running exercises into your routine can make a world of difference. Running isn’t just about putting in the miles—it’s about building the strength, mobility, and technique that allow your body to perform at its best while reducing the risk of injury.
In this guide, we’ll break down the most effective running exercises to help you increase speed, improve endurance, and elevate your overall performance.
Why Running Exercises Matter
Many runners make the mistake of thinking that running alone will make them better runners. While logging miles is important, running exercises provide the muscle strength, joint stability, and movement efficiency that help you run faster and longer with less strain.
These exercises target areas that running alone doesn’t fully develop—such as your core, glutes, hips, and upper body—helping you maintain good form when fatigue sets in. The result? Better performance, less soreness, and fewer setbacks.
Running Exercises for Speed
Speed isn’t just about leg turnover—it’s about power, coordination, and efficiency. Here are a few running exercises to help you pick up the pace:
1. Bounding
Bounding helps train explosive power in your legs. Drive off your back foot and bring your knee high as you cover as much distance as possible with each stride. Perform 2–3 sets of 20–30 meters.
2. High-Knee Drills
High knees improve stride frequency and running mechanics. Lift your knees to hip height while keeping a quick rhythm. Perform for 20–30 seconds, 3–4 sets.
3. Sled Pushes or Resistance Runs
Using a sled or resistance band adds strength and power to your sprint starts. Push for 10–20 meters at high intensity, rest, and repeat.
Running Exercises for Endurance
Endurance is the key to maintaining pace over distance. These running exercises help build muscular stamina so you can keep going without breaking form.
1. Lunges
Walking lunges strengthen your quads, hamstrings, and glutes while improving balance. Perform 3 sets of 10–12 lunges per leg.
2. Plank Variations
A strong core keeps your running posture solid even in the later miles. Try front planks, side planks, and plank reaches for 30–45 seconds each.
3. Single-Leg Deadlifts
These develop hamstring and glute endurance while enhancing stability. Perform 8–10 reps per leg, 3 sets.
Running Exercises for Overall Performance
To boost your performance across speed and endurance, include running exercises that address strength, flexibility, and coordination.
1. Hip Bridges
Strong hips are essential for stride power and injury prevention. Perform 3 sets of 12–15 reps, squeezing your glutes at the top.
2. Calf Raises
Your calves absorb and generate a lot of force with each step. Perform 3 sets of 15–20 reps, both double-leg and single-leg.
3. Dynamic Mobility Drills
Leg swings, walking hip openers, and ankle rolls improve your range of motion, making each stride smoother and more efficient.
How to Include Running Exercises in Your Training Plan
For best results, aim to include running exercises 2–3 times per week. You can:
- Add them to your warm-up for activation and mobility.
- Use them as a standalone strength session on non-running days.
- Incorporate them after a short run to work on form under fatigue.
Start with bodyweight variations, then add resistance bands, dumbbells, or medicine balls as you progress.
Common Mistakes to Avoid with Running Exercises
While running exercises are incredibly beneficial, they can lose effectiveness—or even cause setbacks—if done incorrectly. Avoid these common mistakes:
- Skipping proper warm-up: Always prepare your muscles and joints before intense drills.
- Doing too much too soon: Start with manageable sets and reps, then progress gradually.
- Neglecting recovery: Give your body time to adapt by including rest days.
- Using poor form: Focus on quality of movement over quantity.
The Benefits You’ll Notice
When you commit to consistent running exercises, you can expect:
- Improved running economy (less energy wasted per stride)
- Greater speed without extra effort
- Better endurance for long-distance runs
- Reduced injury risk and faster recovery
- More enjoyment from your training
Take Your Running to the Next Level
If you’ve been feeling stuck in your progress—or you’re noticing aches, fatigue, or a plateau—it might be time to get expert guidance. A Free Discovery Visit with a running expert is the perfect way to learn how targeted running exercises can be tailored to your needs.
During this free visit, we’ll discuss your running goals, assess your movement patterns, and recommend the best exercises to help you run faster, longer, and more comfortably.
No pressure—just practical advice you can use right away.
Call (954) 519-5404 or click here to book your Free Discovery Visit today and take the first step toward your best running season yet.
More Free Resources:
Read our blog – Warm Up Routine for Runners: How to Start Every Run Right – Running Injury Expert, Davie, Florida, Ashley Kranz
Download our free running report – Free Running Injury Report – Running Injury Expert, Davie, Florida, Ashley Kranz
See what others are saying – Google Reviews