Top Exercises for Runners - Performance and Injury Prevention

By Dalton, Performx Physical Therapy | Willamette Valley, Oregon

Whether you're new to the running scene or training for your tenth race, these are the go-to moves we use with runners to improve form, reduce pain, and keep training injury-free.

The Mini Marathon is right around the corner (yes, you can still register here!) and we’re counting down the days to the Run for the Oaks on August 2nd — where you'll find us right at the finish line, cheering you on. 👟🌳

After running our free Mini Marathon Prep Workshop last week (huge thanks to everyone who joined us 🇺🇸), we wanted to share some of the most effective running-specific mobility and strength exercises we give to athletes here at Performx Physical Therapy in Independence, Oregon.

So without further ado...

1. Improve Your Running Form: Deep Lunge Hold

If your goal is to improve your running posture and efficiency, this is the move to master.

Why it works: Most of us spend our days sitting — not exactly a great prep for sustaining proper running mechanics. The deep lunge hold mimics good mid-stride posture and builds endurance in those stabilizing muscles.

How to do it:
Step into a long lunge, keeping your back leg straight and your torso upright. Hold for 30–60 seconds per side. You’ll feel it in your hip flexors, glutes, and core — all the places that need to be “on” when you’re running well.

Pro Tip:
Add this to your daily warm-up to reinforce efficient form.

2. For Those with Tight Hips: High Glute Smash

If you’ve ever felt like your hips were “stuck” or your low back gets cranky during runs, this one’s for you.

Why it works: The high glutes often carry hidden tension that restricts hip rotation and extension — both essential for strong, pain-free strides.

How to do it:
Sit on a lacrosse or mobility ball and slowly roll around the outer glute and upper hamstring area. Pause and breathe deeply on any “hot spots.”

Pro Tip:
Use this both pre- and post-run to keep your hips moving freely.

3. If you're Ramping up Mileage: Soleus Heel Raise 

Been increasing your mileage? Your calves are working overtime.

Why it works: This variation of a classic calf raise targets the soleus — the deep, often-neglected muscle that plays a huge role in shock absorption and Achilles health.

How to do it:
Bend your knees slightly as you perform slow heel raises. Do 2–3 sets of 12 reps.

Pro Tip:
This one is especially helpful if you’re dealing with shin splints or tight Achilles tendons.

4. To Relieve the Knees: Ankle Dorsiflexion Mobilization 

If your knees are barking post-run, tight ankles might be the real culprit.

Why it works: Limited dorsiflexion (the ability to bring your toes toward your shin) causes movement compensations up the chain — often leading to stress at the knees and hips.

How to do it:
Stand in a lunge with your front foot flat and gently drive your knee over your toes while keeping your heel down. Repeat for 1–2 minutes per side.

Pro Tip: Add this into your pre-run routine to improve stride mechanics and reduce joint stress.

Runners: Take Care of Your Body Before It Forces You To

These exercises are simple, targeted, and designed to help you run stronger, longer, and with fewer setbacks. Whether you’re training for the Mini Marathon, gearing up for Run for the Oaks, or just love a good morning jog through the Willamette Valley, working smarter is the name of the game.

At Performx, we specialize in helping runners move better, train harder, and recover faster with 1-on-1 physical therapy built around your goals.

Have a running question? Curious if PT can help with that lingering ache or nagging injury?
We’d love to hear from you — just book a free discovery call or shoot us a message.

And hey — go sign up for that race. You’ve got this. 🏃‍♀️💪