The 4 Best Strength and Mobility Exercises for Runners (From a Physiotherapist)

By: Claire Mills, Founder Core LDN

First published: 23rd August 2025

Featured in: Fit & Well

If you’re new to running, it’s tempting to focus on one thing: running more.

But as a physiotherapist and Pilates instructor, I see this mistake all the time—and it’s often what leads to injury.

Running is a high-impact, repetitive movement, with up to three times your body weight going through your leg on each stride.

If your body doesn’t have the strength and mobility to tolerate that load, something will eventually compensate—and that’s when problems begin.

The solution? Building strength and mobility alongside your running from day one.

Why Strength and Mobility Training Matters for Runners

Running alone isn’t enough to build a resilient body.

Without strength and mobility work:

• Muscles fatigue faster

• Joints take more strain

• Movement becomes inefficient

• Injury risk increases

  
  

In clinic, the most common issues I see in runners include:

• Shin splints

• Runner’s knee

• Hip weakness

• Lower back pain

• 
  

These aren’t random—they’re usually the result of poor load management and muscle imbalance.

The 4 Best Exercises for Runners

These Pilates-based exercises target the deep stabilising muscles, posture and control—all essential for efficient, injury-free running.

1. Glute Bridge (Glute Strength for Runners)

Why it matters:

Strong glutes are essential for power, stability and protecting your knees and lower back.

How to do it:

• Lie on your back, knees bent, feet hip-width apart

• Gently engage your core

• Press through your heels to lift your hips

• Lift until your body forms a straight line

• Lower slowly with control

• Reps: 10–12

• Sets: 2–3

• Frequency: 3–4 times per week

• Expert tip: Add a single-leg variation to improve control and balance.

2. Hip Flexor Lunge (Mobility for Runners)

Why it matters:

Tight hip flexors from sitting restrict stride length and increase strain on the lower back.

How to do it:

• Step one foot forward into a lunge

• Drop your back knee to the floor

• Gently tuck your pelvis under

• Feel the stretch at the front of the hip

• Time: 30 seconds each side

• Sets: 2–3

• Best for: After running or on rest days

  
  

3. Dead Bug (Core Strength for Runners)

Why it matters:

Your core controls your pelvis and spine during running—without it, efficiency drops and injury risk rises.

How to do it:

• Lie on your back with arms and legs raised

• Slowly lower opposite arm and leg

• Keep your lower back stable

• Return and repeat on the other side

• Time: 30 seconds each side

• Sets: 2–3

• Frequency: 3 times per week

4. Single-Leg T-Tilt (Balance & Stability for Runners)

Why it matters:

Running is essentially a series of single-leg movements—this exercise trains control, balance and hip stability.

How to do it:

• Stand on one leg

• Hinge forward at the hips

• Extend the other leg behind you

• Keep hips level and spine long

• Return to standing

• Reps: 8–10 each side

• Sets: 3–4

• Frequency: 2–3 times per week

Why Pilates Is So Effective for Runners

Unlike traditional strength training, Pilates focuses on:

• Deep stabilising muscles

• Movement control

• Posture

• Breathing

This helps runners move more efficiently and reduces unnecessary strain on joints and tissues.

It’s not about doing more—it’s about moving better.

How to Add These Exercises Into Your Routine

You don’t need hours in the gym.

A simple structure:

• Before running: Glute bridge + T-tilt (activation)

• After running: Hip flexor stretch (mobility)

• On rest days: Dead bug + full routine

Consistency is what makes the difference.

The Biggest Mistake New Runners Make

The biggest mistake? Waiting until pain starts before adding strength work.

Strength, mobility and recovery should be part of your training from the beginning—not something you add later.

When to Seek Help

If you’re experiencing:

• Persistent tightness

• Recurring injuries

• Pain when running

…it’s worth getting assessed.

Often, small changes in movement, exercises for runners and muscle activation can completely transform how you run.

About Core LDN

Aimed at revolutionising the fitness and rehabilitation landscape, Core LDN firmly believe that a one size fits all approach simply doesn't apply to health and wellness. At the heart of Core LDN's philosophy is a team of expert physiotherapists dedicated to treating and rehabilitating all injuries. Through a fusion of exercise rehabilitation in specialised CORE classes, clients can experience the benefits of Physiotherapy-led Pilates. Whether in recovery mode, navigating pre/postnatal stages, or striving towards specific fitness objectives, individuals can harness the power of personalised Pilates sessions.

To find out more about Core LDN, book a physiotherapy initial appointment or Core LDN Pilates intro visit www.coreldn.com