How staying still can make you a stronger runner

Not all strength gains come from lifting heavier or moving faster–in this case, they come from staying perfectly still. Isometric strength work consists of holding tension in a fixed position, so no joints are actually moving. It’s subtle, so is often overlooked–but for runners, it can be an effective way to build durability without piling on fatigue.

With isometric exercises, instead of the muscle lengthening or shortening, as it does in isotonic exercises (like bicep curls or squats, for example), the muscle remains static, exerting force against an immovable object or resisting an opposing force. Think about trying to push against a wall to move it–you’re exerting force without moving, and the wall itself isn’t moving, either.

Balance

For runners, these static holds are especially valuable. Targeting balance, core and control, these moves strengthen specific muscle groups and stabilize the joints, helping to absorb impact and reduce the risk of injury. Strong stabilizer and core muscles can also help late in a race, when fatigue sets in and form breaks down, powering you to push through muscle fatigue and maintain good posture and running mechanics when it matters most.

Power and efficiency

Beyond stability, isometrics increase muscle-tendon stiffness, which helps with running efficiency and allows runners to generate power with less effort.

Strength without fatigue

The low-impact, low-fatigue nature of these exercises also allows them to easily be layered into a training week without compromising key runs due to soreness or extreme fatigue. Over time, these moves help runners stay strong, resilient and better protected against overuse injuries.

Simple isometric moves for runners

Wall sit

With your feet shoulder-width apart, place your back against a wall and slide down until your thighs are parallel to the floor and your knees are bent at a 90-degree angle. Focus on pushing down into the floor with your whole foot. Hold for 30-60 seconds.

Isometric leg extension 

Using a leg-extension machine set to a weight too heavy for you to move, push your shins into the pad as if you are about to extend your knee. Hold for 10-20 seconds at 80 per cent effort and repeat three to five times.

You can complete this move at several angles to challenge different muscles. If you do not have access to a leg extension machine, use a strap around your shin (with the other end secured to an anchored wall or object).

Calf raise

Sit on a bench and rest a dumbbell on your thigh. Push your toes into the floor to lift your heel as high as you can; hold for 20-30 seconds, and repeat with the other leg. Finish with 10 pulses for an extra burn.

You can also complete this exercise standing while holding a dumbbell.

Glute bridge

Lie on your back and plant your feet on the floor. Push down through your entire foot to lift your hips as high as you can (without tilting your pelvis). Continue pushing through your feet and hold for 30 seconds; to increase the difficulty, complete as a single-leg move.

Adductor squeezes

Sitting on a bench, squeeze an yoga/exercise ball between your thighs. Hold for 10 seconds, and pulse for 10 reps. Repeat three times.

You can also complete this move lying down.

Plank

Place your hands shoulder-width apart and feet hip-width apart on the ground, with your knees very slightly bent and hips up. Focus on pushing the ground away with your hands and imagine shortening the space between your hands and feet; you’ll feel this in your core. Hold for 30-60 seconds.

Side plank

Lie on your side, holding yourself up with one elbow, and stack your feet on top of one another. Lift your hips as high as you can, keeping your chest and pelvis facing forward (not tilting toward the ceiling or ground). Think about squeezing the ground together with your elbow and feet. Hold for 30-45 seconds and switch sides.