Running

Distance running

Thousands of single-leg landings: calves/Achilles, quads and glutes absorb 2–3× bodyweight each step while the hips must stay level. Strength work here is about economy and injury resilience.

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Muscles worked

FrontBack

Calves
Glutes
Abductors
Quads
Hamstrings
Hip flexors
Shins
Feet

The movement, phase by phase

01
Initial contact & loading
The quads and calves absorb impact; the glute medius stops the hip from dropping.
- Single-leg / lunge
- Hip abduction
- Ankle dorsiflexion
Best exercises for this phase:
02
Mid-stance
Single-leg support — hip and trunk stability.
- Single-leg / lunge
- Anti-rotation (brace)
- Hip abduction
Best exercises for this phase:
03
Push-off
Calves (especially soleus) and glutes propel you forward.
- Ankle push-off (plantar flexion)
- Hip extension
Best exercises for this phase:
04
Swing
Hip flexors bring the knee through; hamstrings decelerate the lower leg.
- Hip flexion
- Knee flexion
Best exercises for this phase:

Most specific exercises

Drills & sessions in the sport

Work done in the water or on the run itself, next to the strength exercises above.

Common technique mistakes

The technique faults behind most injuries here, and how to fix them.

✗ Increasing mileage too fast.
Why it hurts: Most running injuries (shin splints, stress fractures, Achilles tendinopathy, runner's knee) come from doing too much too soon.
✓ Instead: Raise weekly distance gradually, include an easier week every 3–4 weeks, and keep most runs easy.
✗ Over-striding with the heel landing far ahead of the body.
Why it hurts: It creates a braking force that loads the knees and shins.
✓ Instead: Take slightly shorter, quicker steps (about 5–10% more per minute) and land with the foot under the hips.
✗ Skipping strength work.
Why it hurts: Weak hips and calves let the knees collapse and the tendons carry loads they are not ready for.
✓ Instead: Do calf raises, single-leg squats or step-ups and hip work twice a week.

Training notes

Single-leg exercises (step-ups, split squats, single-leg calf raises) are far more specific than bilateral ones.
Heavy-ish calf and hip work (6–10 reps) improves running economy — endurance you get from running itself.
Glute medius strength is the classic fix for knee pain and hip drop.

Mobility to pair with it

Calf & soleus stretch
Hip flexor lunge stretch
Ankle dorsiflexion

Distance running

Muscles worked

The movement, phase by phase

Initial contact & loading

Mid-stance

Push-off

Swing

Most specific exercises

Dumbbell Step-Up

Barbell Standing Calf Raise

Seated Single-Leg Dumbbell Calf Raise

Dumbbell Seated One-Leg Calf Raise

Smith Single-Leg Split Squat

Dumbbell Walking Lunge

Dumbbell Lunge

Barbell Single-Leg Squat (Crossed Leg)

Single-Leg High Box Squat

Single-Leg Stride Jump

Standing Barbell Calf Raise

Standing Machine Calf Raise

Drills & sessions in the sport

Heel flicks

Ankling

Easy run with drills and strides

Backward running

400 m repeats

Tempo run

Fartlek

Long run

Common technique mistakes

Training notes

Mobility to pair with it