4 exercises runners forget—but shouldn’t
Because strong legs alone won't help you hit that PB
Most runners already know the value of squats and lunges, but strong legs alone aren’t enough. Your arms, shoulders, core and even the arches of your feet play a big role in how efficiently you move and how well you hold form when fatigue sets in. These four simple exercises target areas that often get ignored, with easy modifications depending on your level.
Shoulder blade squeezes
Good posture comes from strength, not just reminders to “stand tall.” The upper back muscles keep your chest open and your shoulders steady, which helps you breathe more easily late in a run.
This move strengthens the upper back and helps keep your posture upright, so your breathing stays open on long runs.
Sit or stand tall.
Pull your shoulder blades together and slightly down.
Hold for three to five seconds, then release.
Repeat 10–12 times.
Beginner: Try it seated with hands resting on your thighs.
Advance: Add a light resistance band around your hands and press outward as you squeeze.
Farmer’s carry
Carrying weight trains your grip, core and shoulders, all of which support steady arm swing during long efforts and prevent that dreaded crampy shoulder and neck.
Hold a pair of dumbbells or weighted objects at your sides.
Stand tall and walk for 30–45 seconds.
Rest, then repeat three or four times.
Beginner: Use cloth grocery bags with very light weights and practise in a hallway.
Expert: Go heavier or march in place while carrying to challenge balance.
Foot doming
Strong arches make every step more efficient and can reduce risk of foot pain or plantar issues.
Barefoot, press your toes into the floor.
Lift the arch of your foot without curling the toes.
Hold for five seconds.
Repeat 8–10 times per side.
Beginner: Practice seated with less weight on the foot.
Expert: Try it standing on one leg while doming the supporting foot.
Side plank with hip lift
This targets the obliques and hip stabilizers, which help control side-to-side motion on uneven ground and late in races.
Lie on your side with elbow under shoulder, feet stacked.
Lift hips to form a straight line.
Lower slightly, then lift again.
Do 8–12 reps on each side.
Beginner: Keep the bottom knee bent on the floor for support.
Expert: Raise the top leg while holding the plank.
Put it all together
These exercises don’t take long and you can fit them in anywhere, any time. Add one or two at the end of an easy run, or rotate through all four during the week.
