Balancing on one leg might seem too easy or simple for a runner but it is not! Yes it is a simple exercise but it is essential to posture and running technique. You can easily do it while brushing your teeth, washing dishes, or even waiting in line. It’s one of those exercises that’s easy to turn into a habit and become a part of your routine.

Why do you need single leg balance as a runner?

If you think about it, running is just moving from one single-leg balance to another. You’re constantly falling onto the next step. That’s why balance is such a critical skill for runners—each step is essentially a moment of single-leg balance and stability.

What is the running pose?

Every sport has a pose that distinguishes it. For a runner it is single leg balance position! This looks like a figure 4: one leg is lifted and bent, and the other is supporting your weight. It’s the power position for running—and it’s something EVERY runner does.

Why is it important to practice pose?

Learning to balance in pose makes you stronger and more efficient. The more stable you are in this position, the easier running becomes. That is why simply standing on one leg can help you improve your running!

Want a challenge?

• Balance with your eyes closed

• Balance on an unsteady surface such as in the grass

• Balance with head turns

• Balance with head nods

• Balance while performing upper extremity strengthening such as bicep curls

Balance+ strength = easier running

Running is essentially controlled falling. Every stride is a forward fall that your body catches. Without good balance, it’s harder to control that fall and stay efficient. Good balance helps you stay in control, avoid injury, and move more smoothly. That’s why training on one leg is so important for runners. If your goal is to become faster, safer, and more confident on your feet, working on single-leg balance is a key.

Other types of balance training

One great way to level up your single-leg balance is y balance reaches. While standing on one leg, you’ll reach the other leg in three different directions—forward, to the side, and backward. These directions challenge your base of support, pushing your balance limits and improving your reactive stability. This is helpful because running is unpredictable. Sometimes the path you are running on is slippery or rocky? Sometimes a car comes and you have to change direction. Reactive balance training teaches your body how to react quickly.

Balance helps posture

Single-leg balance isn’t just for running—it improves posture, too. When you can shift and control your weight evenly on both legs, your body is aligned better. That means less stress on joints and muscles and fewer injuries over time.