Power Your Performance: 5 Exercises for Better Running

April 24, 2025

It’s time to get warmed up, the London Marathon is back. Whether you’re at the starting line or the start of your running journey, a strategic strength training regimen is essential. Designed by fitness expert The London Fitness Guy, this routine targets the foundations of endurance, resilience, and recovery. Building strength enhances endurance, reduces the risk of injury and aids recovery.

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EXERCISE ONE

Romanian Deadlifts (RDLs) x 10

Balance on your left leg holding your dumbbell in your right hand.
Hinge at the hips and lower your torso until it's almost parallel with the floor.
Reverse the movement to return to your starting position. Repeat this exercise on the right leg.

EXERCISE TWO

Lateral Step-Downs x 10

Step onto a chair or stool, hover one foot over the side and lower yourself by bending the leg in a squatting motion until the free foot lightly touches the floor.
Then stand again. Hold your dumbbell in your right hand when stepping down with your right leg and vice versa.

EXERCISE THREE

Single Leg Calf Raises x 10

Using dumbbells for resistance.

Place one foot on a raised platform, with the front half of your foot on the ledge and your heel dropping over the edge.
Drive the heel up so you’re on your tip toes, then slowly lower the heel back down.
Repeat this movement on the other leg. Keep dumbbells steady throughout the exercise.

EXERCISE FOUR

Explosive Step-Ups x 10

Explosive movement means short, powerful bursts of activity that enhance speed and agility.

Step onto a chair or stool with your left foot and contract the left quad to fully extend your left leg and drive the right knee up.
Bend your left knee and hip to the starting position.
Use dumbbells to increase the difficulty of this exercise.

EXERCISE FIVE

Pogo Hops x 20

Plyometric movement, also known as jump training.

Twenty seconds of pogo hops, working on short contact time on the floor, increases muscle power output and improves functional movement.
This exercise targets the calf muscles, quadriceps, and hamstrings.
Listen to your body, focus on your technique, and you’ll start to see and feel a difference with just two to three of his training sessions a week.

Strength training enhances muscular endurance and joint stability.

Explosive movements develop speed and power.

Plyometrics improve coordination, agility, and resilience under impact.

Together, they create the framework for a stronger, more efficient runner.