RunStrong Workouts
Strength, mobility, and recovery workouts Annemarie Sampson built for her cross country runners. Do them at home or at the gym, 2 sets of 7–15 reps, and finish every day with the Post-Run Stretch.
How to use these workouts
Each workout is 2 sets of 7–15 reps unless it says otherwise. Start at the low end, move with control, and add reps as the movement gets easier. Finish every training day with the Post-Run Stretch.
Printable PDFs: Strength & Core · Mobility · Foot, Ankle & Calf · Post-Run Stretch
Strength & Core
Download the Strength & Core PDF
1. Bulgarian Split Squat
2 sets · 7–15 reps per leg
Why: Builds single-leg strength for the stance phase of your stride.
Rear foot elevated on a bench, front foot about two feet forward. Lower straight down until the back knee nearly touches the floor, front knee over the ankle. Drive through the front heel to stand. Hold dumbbells at your sides for load.
"Front heel drives the floor away."
2. Plyometric Split Lunge
2 sets · 7–15 reps per side
Why: Turns leg strength into the quick, springy power of a stride.
Start in a lunge stance. Jump and switch legs mid-air, landing softly back into a lunge with the opposite leg forward. Absorb each landing before loading the next jump. Chest up, core braced.
"Land soft, land quiet."
3. Double Knee Pull-In (Sliders or Rollers)
2 sets · 7–15 reps
Why: Core control that keeps your form from breaking down late in a race.
Plank position with both feet on gliding discs, sliders, or foam rollers. Keeping the back flat and hips level, pull both knees in toward the chest, then slide back out to a full plank.
"Flat back the whole rep."
4. Battle Ropes
2 sets · 7–15 reps
Why: Builds arm and shoulder endurance and core bracing for a strong arm drive late in a race.
Athletic stance, feet shoulder-width, knees soft, one rope end in each hand. Drive the ropes up and down in alternating waves, keeping the core braced and the movement coming from the shoulders.
"Brace the core. The power comes from your shoulders, not your back."
5. Sumo Squat with Single-Arm Kettlebell Pull
2 sets · 7–15 reps
Why: Strengthens the hip stabilizers that keep your knees tracking well.
Wide sumo stance, toes turned out, kettlebell on the floor between the feet. Squat down, chest tall, grip the kettlebell with one hand. Drive through the heels to stand, pulling the kettlebell up to hip height. Switch hands each rep or set.
"Knees chase your toes on the way down."
6. Sit-Ups with Medicine Ball
2 sets · 7–15 reps
Why: Builds the trunk strength behind posture and arm drive.
Lie on your back, knees bent, feet flat, holding a medicine ball at your chest. Curl up through the spine to a full sit-up, keeping the ball close, then lower with control. Lead with the chest, not the neck.
"Exhale on the way up."
7. Single-Arm Chest Press from Stability Ball
2 sets · 7–15 reps per side
Why: Total-body stability that mirrors the trunk control needed while running.
Bridge on a stability ball, shoulder blades supported, feet flat and knees at 90°. Hold a dumbbell in one hand at chest height and press straight up, keeping hips level and square. Finish all reps on one side before switching.
"Don't let the hips rock."
8. Kneeling Curl to Press
2 sets · 7–15 reps
Why: Works the shoulders, arms, and every layer of the core. The tall-kneeling base forces the core to hold the trunk still while the arms do the work.
Kneel tall on both knees, glutes engaged, hips stacked over knees, holding a dumbbell in each hand at your sides. Curl the dumbbells up to your shoulders, then press straight overhead in one continuous motion. Lower with control back to the start. Keep the torso stacked and still the whole time. Don't lean back to press.
"Ribs down. Let your abs hold you tall, not your lower back."
9. Standing Band Rotation
2 sets · 7–15 reps per side
Why: Trains the hip-to-shoulder power transfer and the core control that keeps the trunk stable through arm swing.
Anchor a band at shoulder height to one side. Hold it with both hands, arms extended in front of you. Perform a small squat, then rotate your torso and arms away from the anchor with control. Return to center, squat again, then rotate the other direction. Keep hips facing forward; the rotation comes from the torso.
"Rotate through your ribs, not just your arms."
Mobility
1. Single Leg Glute Bridge
2 sets · 7–15 reps per side
Why: Builds single-leg glute and hamstring strength and exposes side-to-side imbalances.
Lie on your back, knees bent, feet flat. Extend one leg straight out or hold it at 90° toward your chest. Drive through the grounded heel to lift the hips into a bridge, squeezing the glute at the top. Lower with control. Finish all reps on one side before switching.
"Squeeze the glute at the top, not your lower back."
2. Deep Squat with Thoracic Rotation
2 sets · 7–15 reps per side
Why: Opens the hips into a deep squat while mobilizing the upper back, both ranges runners lose sitting most of the day.
Lower into a deep squat, feet flat, chest tall. Bring one hand to the ground between your feet and reach the opposite arm up toward the ceiling, rotating through the upper back to follow the reaching hand with your eyes. Return to center and repeat on the other side.
"Sink into the squat first, then let the reach pull you into the rotation."
3. Single Leg Romanian Deadlift (With or Without Weight)
2 sets · 7–15 reps per leg
Why: Builds hip-hinge strength and balance on one leg, the same single-leg stability demanded by every stride.
Stand on one leg, soft knee. Hinge at the hips, reaching the opposite hand toward the ground (or holding a dumbbell) as the back leg extends straight behind you for balance. Keep your back flat and hips square. Drive through the standing heel to return to tall.
"Hips stay square. Don't let them open up toward the ceiling."
4. 90/90 Hip
2 sets · 7–15 reps per side
Why: Actively mobilizes internal and external hip rotation, the range runners need to unlock the hips and reduce compensation through the low back and knees.
Sit with the front leg bent at 90° in front of you and the back leg bent at 90° to the side. Keeping your chest tall, lift the back knee off the ground and rotate it through to touch the front, then reverse back to the start. Move slowly through the full range on each side.
"Move slow. This is about control through the range, not speed."
5. Side Plank (Option to Lift Top Leg)
2 sets · 7–15 reps per side
Why: Builds the lateral core and hip strength that keeps the pelvis level through the single-leg stance phase of running.
Prop up on one forearm, stacking feet (or staggering them for more support), and lift the hips into a straight line from head to heels. Hold. For an added challenge, lift the top leg a few inches while holding the plank. Keep hips stacked and facing forward the entire time.
"Hips up and forward. Don't let them sag back."
6. Low Lunge with Rotation
2 sets · 7–15 reps per side
Why: Opens the hip flexor of the back leg while adding a thoracic rotation, restoring the full-body mobility runners lose from repetitive, single-plane striding.
From a low lunge with the left leg forward, drop your left arm to the inside of your left foot. Actively rotate your torso and right arm open to the left, following the reaching hand with your eyes. Return to center and repeat. Finish all reps before switching to lead with the right leg.
"Drop low first, then let the rotation open from your ribs."
7. Standing Clam with Band
2 sets · 7–15 reps per side
Why: Strengthens the glute medius in the standing, weight-bearing position runners actually use, the exact position the muscle works in during a stride.
Stand with feet hip-width, band around the knees or mid-thigh. Balancing on one leg, keep the standing foot pointed forward and externally rotate the opposite hip, lifting the knee outward like a clamshell. Return with control. Finish all reps on one side before switching.
"Keep the standing hip level. Don't let it hike up to help."
8. Banded Hip Marching
2 sets · 7–15 reps per side
Why: Builds hip flexor strength and knee-drive control against resistance, translating directly to a stronger, more controlled stride.
Stand tall with a band around the knees or feet, core engaged. Drive one knee up to 90°, hold for 2 seconds, then lower with control. Switch sides. Keep the standing leg stable and the torso tall throughout.
"Stand tall. Don't let the standing hip drop when the knee drives up."
9. Hamstring Activation (Feet on Ball or Roller)
2 sets · 7–15 reps
Why: Activates the hamstrings and glutes through the posterior chain while the unstable surface challenges core and hip control.
Lie on your back with your heels on a stability ball or foam roller, arms at your sides. Lift your hips into a bridge, keeping a straight line from shoulders to heels. For added activation, curl the ball or roller in toward your glutes by bending your knees, then extend back out. Keep hips lifted the entire time.
"Keep the hips up the whole time. Don't let them drop between reps."
Foot, Ankle & Calf
Download the Foot, Ankle & Calf PDF
1. Kneeling Knee Drive to Wall
2 sets · 7–15 reps per leg
Why: Builds ankle range under load, the mobility that lets the shin travel over the foot for a longer stride and better shock absorption.
Half-kneeling in front of a wall, front foot flat a few inches away, back knee down. Drive the front knee forward to touch the wall without letting the front heel lift off the ground, then return. Move the front foot back slightly as your range improves.
"Heel glued down. If it lifts, you're forcing range you don't have yet."
2. Eccentric Calf Raise
2 sets · 7–15 reps per leg
Why: One of the best-supported exercises for Achilles tendon health and shin splint prevention. The slow lowering phase is what strengthens the tendon and calf.
Stand on the edge of a step with heels hanging off. Rise up onto both feet, then lower one foot slowly down as far as comfortable, taking 3 to 4 full seconds on the way down. Rise back up on both feet and switch which leg lowers.
"Slow is the whole point. Count 4 seconds on the way down."
3. Single Leg Balance on Pad with Rotation
2 sets · 7–15 reps per leg
Why: Combines ankle and foot stability with rotational core control, holding a stable base while the torso moves, just like mid-stride.
Stand on one leg on a balance pad or foam pad. Once stable, rotate your torso and arms from left to right with control, keeping the standing knee and ankle from wobbling. Switch legs.
"The rotation should move your shoulders, not your standing ankle."
4. Heel Walks
2 sets · 7–15 steps
Why: Strengthens the shin muscle that controls foot strike and absorbs impact at landing, a key part of shin splint prevention.
Lift both forefeet off the ground so you're walking only on your heels. Walk forward keeping your toes pulled up toward your shins the entire time. Stand tall; don't hunch forward.
"Toes to the sky the whole time. Tall posture."
5. Seated Banded Ankle (Calf and Shin)
2 sets · 7–15 reps each direction
Why: Loads the calf and shin muscles against resistance, building strength through the full range that supports push-off and shock absorption at landing.
Sit on the floor or a bench with one leg extended. Loop a resistance band around the ball of the foot. For the calf: anchor the band in front of you and point the foot away. For the shin: anchor the band behind you and pull the toes back toward the shin. Move slowly through the full range for each direction, then switch feet.
"Move slow through the whole range. This is strength, not speed."
6. Farmer's Walk on Toes
2 sets · 7–15 steps
Why: Builds calf endurance under load, the strength that holds up in the final miles of a race when everything else is tired.
Hold dumbbells or a kettlebell at your sides. Rise onto your toes and walk forward maintaining that height, staying tall through the walk with no bouncing or sinking between steps. Return and repeat.
"Stay up on your toes the whole walk."
7. Straight Leg Calf Raise, 3 Positions
2 sets · 7–15 reps per position
Why: Works the calf from every angle running demands, which helps prevent the imbalances behind Achilles issues.
Stand with feet hip-width, holding a wall lightly for balance. Rise slowly onto your toes with feet in neutral (toes forward), then toes turned in, then toes turned out, completing reps in each position. Control the lowering every time; don't drop fast.
"Rise slow, lower slower. The lowering is where the calf gets stronger."
8. Squat Toe Raise
2 sets · 7–15 reps
Why: Combines ankle mobility with calf strength in a loaded squat position, training the ankle to move freely under body weight.
Stand feet shoulder-width and lower into a squat. At the bottom, lift both heels off the ground, balancing on your toes in the squat position. Hold briefly, lower the heels, then stand.
"Chest up, knees over toes. Don't skip the depth to get the toe raise."
9. Sit Back on Toes (Broken Toe Pose)
2 sets · hold 7–15 seconds
Why: An intense but effective stretch for the bottom of the foot and the toe muscles that propel you forward at push-off.
Kneel on the floor, then tuck all ten toes under so the balls of the feet press into the ground and the toes bend backward. Slowly sit back toward your heels while keeping the toes tucked. Hold the position, using your hands on the floor for support if needed. Breathe through the sensation.
"Breathe into it."
Post-Run Stretch
Download the Post-Run Stretch PDF
The last 6–10 minutes of the day · 7 moves
Strength, mobility, and foot, ankle, and calf work handle today's training. This series is what gets your body ready to come back and run again tomorrow, so don't skip it.
1. 90/90 Switches ("The Genie")
45–60 seconds
Why: Mobilizes hip rotation on both sides and resets the hips after a race or hard effort.
Sit with your front leg bent at 90° in front of you and your back leg bent at 90° to the side. Lift both knees slightly and rotate through the hips to swap sides, so the back leg becomes the front leg. Keep flowing side to side with control.
"Lift and rotate. Let the hips do the work, not your hands."
2. Bear to Down Dog to Child's Pose Flow
45–60 seconds
Why: Moves the spine, hamstrings, and shoulders through a full range in one continuous flow, an easy way to unwind everything that just worked hard.
Start on hands and knees with toes tucked under (Bear). Lift your hips up and back into Down Dog, pressing your heels toward the floor. Then sink your hips back onto your heels into Child's Pose, arms reaching long. Reverse back through Down Dog to Bear and repeat the flow.
"Move slow. Inhale up into Down Dog, exhale back into Child's Pose."
3. Cat-Cow
8–10 reps
Why: Mobilizes the spine in both directions, releasing tension that builds up through the low back and core during a race.
On hands and knees, drop your belly and lift your chest and tailbone for Cow. Then round your spine toward the ceiling, tucking your chin and tailbone for Cat. Move slowly between the two, matching your breath.
"Inhale into Cow, exhale into Cat."
4. Supine Twist
Hold 20–30 seconds per side
Why: Releases the low back and outer hip while helping the body settle down after a hard effort.
Lying on your back, hug one knee into your chest, then let it fall across your body to the opposite side, keeping both shoulders flat on the ground. Extend the opposite arm out to the side and turn your gaze that direction. Hold, then switch sides.
"Keep both shoulders pinned down. Let the twist come from the hip."
5. Pigeon from Your Back
Hold 20–30 seconds per side
Why: Opens the outer hip and glute, one of the first spots to tighten up after a hard race or workout.
Lying on your back, cross one ankle over the opposite knee. Reach through and grab the back of the uncrossed leg, gently drawing both legs toward your chest. Hold, then switch sides.
"Flex the crossed foot to protect the knee, and pull in gently. Don't force it."
6. Hamstring Stretch, Ankle Circles, and Point/Flex
40–60 seconds per leg
Why: Lengthens the back of the leg while pumping blood through the foot and ankle.
Lying on your back, extend one leg straight up toward the ceiling and clasp both hands behind the hamstring, just below the knee, gently drawing the leg toward your chest. While holding that position, circle the ankle several times each direction, then point and flex the foot for several reps. Lower the leg and repeat on the other side.
"Keep the leg as straight as you can. The ankle work happens while you hold the stretch."
7. Self-Massage (Foam Roller, Lacrosse Ball, Calf Ball, or Massage Gun)
60–90 seconds
Why: Eases tightness in the calves and feet with direct pressure, the final step that helps the lower leg recover, not just stretch.
Using whatever tool you have, work through the calves and the bottoms of the feet, pausing on any tender spots for a few extra seconds. Move slowly rather than rolling fast.
"Slow and steady. Pause on the tight spots instead of rolling straight through them."
Do this last, after strength, mobility, or foot, ankle, and calf work. Finish the whole series; this is the piece that carries you into tomorrow.
These workouts are general education, not medical advice. If you're injured, in pain, or coming back from an injury, check with your doctor or physical therapist before starting. Questions? Email Annemarie Sampson.