Whether you’re training for your first 5K, returning to running postpartum, or preparing for your next half marathon, logging miles alone isn’t enough to become a stronger runner.
Running is essentially a series of controlled single-leg hops. Every stride requires your body to absorb force, stabilize your pelvis, maintain balance, and propel yourself forward—all while coordinating your core, hips, knees, ankles, and feet. When one piece of that chain isn’t as strong as it needs to be, your body often compensates elsewhere, increasing your risk of overuse injuries.
That is exactly why strength training deserves a permanent place in every runner’s routine.
This 20-minute runner accessory workout focuses on one of the most important qualities for healthy running: single-leg stability. Rather than lifting heavy weights or performing high-intensity circuits, this workout targets the smaller muscles and movement patterns that help you run more efficiently while reducing unnecessary stress on your joints.
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Why Single-Leg Stability Matters
Unlike many gym exercises performed on two feet, running happens almost entirely on one leg at a time.
Every stride consists of two primary phases:
- The stance leg, which accepts your body weight and stabilizes your pelvis.
- The swing leg, which moves forward to prepare for the next step.
For a brief moment during every stride, your entire body weight is supported by one leg.
If your hips aren’t stable, your knee may collapse inward. If your calf isn’t strong enough, push-off becomes less efficient. If your core isn’t controlling rotation, energy leaks through your trunk instead of propelling you forward.
Building stability throughout this kinetic chain helps improve:
- Running efficiency
- Balance
- Hip control
- Pelvic stability
- Knee alignment
- Force production
- Injury resilience
Instead of simply running more miles, adding targeted strength work helps your body tolerate those miles much better.
Equipment You'll Need
One of the best things about this workout is that it requires minimal equipment.
You’ll need:
- A stability ball, Pilates ball, or another soft object
- One medium-weight dumbbell, kettlebell, or medicine ball
- A yoga block or small step (3–4 inches high)
- A long resistance band for assisted Nordic curls
The exercises are completed in two rounds, with one minute per exercise (and one minute per side when applicable), creating an efficient workout that complements your running schedule without adding unnecessary fatigue.
Exercise 1: Single-Leg Squat with Ball Press
Train Both Legs at the Same Time
At first glance, this exercise looks like a simple squat variation—but there’s a lot happening beneath the surface.
Your outside leg serves as your stance leg while your inside knee presses firmly into the ball against the wall. As you lower into a mini squat, you rotate toward your standing leg before returning to standing.
Although the movement is relatively small, you’re asking multiple muscle groups to work together simultaneously.
The standing leg develops:
- Hip stability
- Pelvic control
- Glute strength
- Rotational control
Meanwhile, the lifted leg actively presses into the ball, strengthening the hip abductors and external rotators that help control your swing leg during running.
Adding the rotational component also trains your upper body and pelvis to move together efficiently—a critical skill during running.
Why This Matters for Runners
Running isn’t simply moving your legs forward.
Your pelvis rotates with every stride while your trunk counter-rotates to create efficient force transfer through the body. If that rotation isn’t controlled, your hips may drop, your knees may collapse inward, or your lower back may compensate.
This exercise teaches your body how to stabilize while simultaneously producing movement—a skill that translates directly to running mechanics.
Coaching Tips
- Keep constant pressure into the ball.
- Rotate toward your stance leg.
- Move slowly instead of rushing repetitions.
- Focus on balance and control rather than squat depth.
Exercise 2: VMO Step Downs
Strengthen the Knee Where It Needs It Most
The VMO (Vastus Medialis Oblique) is the teardrop-shaped portion of your quadriceps located just above the inside of your knee.
While every part of your quadriceps is important, the VMO plays an especially valuable role in helping your kneecap track efficiently as you bend and straighten your leg.
This exercise uses a small step or yoga block to perform controlled step-downs.
Rather than dropping your body quickly toward the floor, the focus is on allowing your standing leg to slowly lower your opposite foot before returning to standing.
Why This Matters for Running
Many runners experience discomfort around the front of the knee.
Often, this isn’t because the knee itself is the problem—it may simply lack the muscular support necessary to handle thousands of repetitive steps.
VMO strengthening can improve:
- Knee tracking
- Quadriceps strength
- Single-leg control
- Shock absorption
Because runners rarely squat deeply while running, these shallow step-downs more closely resemble the joint angles used during actual running.
Coaching Tips
Think about your knee moving forward over your second and third toes rather than collapsing inward.
Avoid reaching for the floor with your opposite foot. Instead, let your standing leg control the entire movement.
Exercise 3: Soleus Lunge Calf Raises
Don’t Forget Your Calves
The glutes often get all the attention in runner strength training—but your calves deserve just as much respect.
Every step requires your calf muscles to absorb force before helping propel your body forward.
This variation specifically targets the soleus, one of the deeper calf muscles that becomes especially active when the knee is bent.
Holding a half-lunge position while performing calf raises places extra emphasis on this often-overlooked muscle.
Why the Soleus Is So Important
The soleus:
- Helps absorb landing forces
- Stabilizes the ankle
- Improves endurance
- Assists with propulsion
- Supports efficient stride mechanics
Weak calves can contribute to issues throughout the entire lower body, including the knees and Achilles tendon.
Coaching Tips
- Keep your hips square.
- Maintain the lunge position throughout the exercise.
- Pause briefly at the top of each calf raise.
- Lower slowly with control.
Exercise 4: Tibialis Raises
The Secret Exercise Many Runners Skip
If you’ve never intentionally trained the muscles on the front of your shin, you’re not alone.
The tibialis anterior is responsible for lifting your foot during the swing phase of running.
Without adequate strength here, runners may begin to shuffle their feet, lose efficiency, or develop shin discomfort.
During tibialis raises, you lean against a wall, balance on your heels, and repeatedly lift your toes toward your shins.
It looks simple—but you’ll quickly feel the burn.
Benefits of Tibialis Strengthening
Strengthening this muscle can help:
- Improve foot clearance
- Reduce tripping
- Support ankle stability
- Balance lower-leg strength
- Potentially decrease shin splints
Like the calves, these muscles are relatively small, but they play a significant role in healthy running mechanics.
Exercise 5: Assisted Reverse Nordic Curls
Build Stronger Knees Through Controlled Loading
Reverse Nordic curls have become increasingly popular among runners—and for good reason.
Unlike traditional Nordic curls that emphasize the hamstrings, reverse Nordics primarily challenge the quadriceps while strengthening the tendons surrounding the knee.
Using a resistance band makes this movement much more accessible while still providing tremendous benefits.
During the exercise, you maintain a straight line from your shoulders through your knees as you slowly lean backward before using your quadriceps to return upright.
Why This Exercise Is Worth Learning
Many people avoid exercises that challenge the knees because they’ve been told their knees are fragile.
In reality, healthy joints become stronger through progressive loading.
Reverse Nordic curls help develop:
- Quadriceps strength
- Tendon resilience
- Core stability
- Knee confidence
- Control through longer muscle lengths
If the movement feels difficult, that’s perfectly normal.
Using a resistance band allows you to build strength gradually while maintaining excellent form.
Why Strength Training Helps Prevent Running Injuries
One of the most valuable lessons I learned is how strength training completely changed my own running experience.
As a collegiate runner, I experienced recurring overuse injuries that repeatedly interrupted my seasons.
Like many runners at the time, strength training wasn’t emphasized because of the outdated belief that lifting weights would make runners bulky or slower.
Today, research—and countless athletes’ experiences—tell a very different story.
Strength training helps runners:
- Build stronger muscles
- Increase tendon capacity
- Improve joint stability
- Enhance movement efficiency
- Better tolerate repetitive impact
- Reduce many common overuse injuries
Rather than simply reacting when pain develops, consistent strength training helps prepare your body for the repetitive demands of running before problems arise.
How to Incorporate This Workout Into Your Running Plan
This accessory session works well 2–3 times per week alongside your regular running schedule.
You can perform it:
- After an easy run
- On a cross-training day
- As part of a dedicated strength-training session
- Before a shorter run as a movement preparation workout
The emphasis should remain on slow, controlled movement rather than rushing through repetitions.
Consistency is far more valuable than intensity.
Final Thoughts
Running is one of the most dynamic athletic movements we perform. Every stride challenges your balance, coordination, strength, and stability. While accumulating miles builds cardiovascular fitness, it doesn’t always build the muscular resilience needed to keep running pain-free.
This 20-minute runner accessory workout targets the often-overlooked muscles that support efficient movement—from your glutes and quadriceps to your calves and tibialis. By dedicating just a couple of strength sessions each week, you can improve your running mechanics, build confidence on one leg, and reduce your risk of common overuse injuries.
Whether you’re training for your next race, returning to running postpartum, or simply looking to move with greater strength and confidence, these exercises offer an efficient way to support every mile ahead.
If you’re looking for a complete strength program that evolves alongside your fitness, the MamasteFit Beyond Postpartum Fitness Program includes progressive strength cycles, low-equipment options, and beginner through advanced running plans designed to help you become a stronger, more resilient runner—both during motherhood and beyond.
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