Strength training reduces running injuries more than stretching or new shoes. You do not need a gym. You need fifteen minutes, twice a week.
1 · Split squat
3 × 8 per leg. Slow on the way down, three seconds. Add a backpack with books when it gets easy.
2 · Single-leg calf raise
3 × 15 per leg on a step. Full range, pause at the top. Your calves take up to eight times your body weight at every stride.
3 · Single-leg bridge
3 × 10 per leg. Push through the heel, keep the hips level.
4 · Side plank
3 × 30 seconds per side. Keeps your pelvis level when you land.
5 · Hop and stick
3 × 6 per leg. Hop forward and land quietly, hold for two seconds.
How to progress
When the last two reps feel easy, add weight or slow the tempo. Keep it the day after an easy run, never before a long run or race.
