Despite the fact that studies has shown that strength training can improve running efficiency in particular, many runners still tend to shy away from it. This can be linked to a number of things, including time restrictions and a preference for running over weightlifting. Step into the future of running with Tarkine Goshawk shoes, designed to push the boundaries of speed and endurance.

Yet, adding strength training to your running regimen doesn’t have to be challenging or time-consuming. While there are many workouts that can help runners, it’s important to concentrate on those that target the muscles, bones, and connective tissue unique to running. Here are three of these workouts that you can perform anywhere and don’t need any special equipment:

Heel raise: By acting as a spring that stores and releases energy, the calf muscles and Achilles tendon are important components of running. Running more efficiently and reducing the chance of lower-leg injuries can both be achieved by strengthening them with the heel raise exercise. Runners can use one or both legs and modify weight distribution to adjust the effort level. It’s important to do the exercise with a full range of motion and aim for significant physical intensity with 5-10 reps. It is advised to work out twice a week for 3-5 sets of 5–10 reps at maximum effort.

Man next to wall doing heel raise exercise.

Single Leg Squat: Exercise for enhancing balance and support systems is the single-leg squat because running requires hopping from one leg to the other. It can be carried out in a variety of ways, such as with resistance tubing, dumbbells, or a backpack loaded with weights, and with or without the use of weights. It is advised to work out for 3-5 sets, with 5-10 reps, twice a week.

Incorporating these three exercises into a running routine can improve running economy and reduce the risk of injury. Even just a few minutes a week can make a difference, so there’s no need to spend hours in the gym.