We get it—life is busy. When it’s time to fit in a workout, lacing up and heading out for a run often feels like the easiest choice. But if you want to keep running strong (and injury-free), you need to take care of the body that carries you mile after mile.

Winter is the perfect season to invest in strength training. When those freezing temperatures make outdoor runs unappealing, use the time to focus on building strength indoors. Strength training not only keeps you healthy but also helps you run better when the weather warms up.

Schedule a call with a running technique specialist.

Here are four key areas to focus on, plus simple exercises to get started:

Foot and Ankle

Your feet take the first hit with every step you run, absorbing impact and supporting your weight. Strong feet and ankles prevent that force from traveling up to your knees, hips, or back.

Try This: Stand on one leg without shoes to activate your foot muscles. To level up, close your eyes, stand on a soft surface, or play catch while balancing. Bonus: This can easily fit into your daily routine—try it while brushing your teeth or cooking!

Next Step: Deadlift – Eccentric Single Leg into Running Pose

Hips and Glutes

Your hips stabilize you with every stride, and strong glutes keep your hips level. Running is a forward movement, but to strengthen your hips, you need to work in other directions.

Try This: Add resisted side steps, clamshells, lateral kicks, or side planks to your routine. These lateral movements target your hip stabilizers and keep you balanced on the run.

Next Step: Clamshells – With Resistance Band and Wall

Core

Your core is the foundation for all movement—running included. A weak core can cause your form to break down, leading to inefficiency and potential injuries.

Try This: Start on hands and knees. Lift one arm or leg, hold for a few seconds, then switch. If that feels easy, try lifting opposite arm and leg together. And of course, planks are always a great go-to!

Next Step: Plank – opposite arm/leg

Hamstrings

These powerhouse muscles pull you forward with every stride. The stronger they are, the faster and more efficiently you’ll run.

Try This: Incorporate exercises like standing hamstring curls, bridges, or deadlifts. Strong hamstrings mean stronger running performance.

Next Step: Hamstring Curl – Single Leg on ball

Winter is the ideal time to focus on building strength and resilience, setting the stage for a stronger, faster, and injury-free running season. By dedicating time to these key areas—feet, hips, core, and hamstrings—you’re not just staying active during the cold months; you’re actively improving your performance for when the weather warms up.

Need guidance or a personalized plan to take your running to the next level? Our running technique specialists are here to help! We can meet virtually or in person to help you with injury prevention, form improvement, and tailored strength training programs. Let us help you run farther, faster, and pain-free all year round!

Looking for more reading? Check out our blog on Knee Pain and Running Shoes.