Sustainable Running – How to Keep Your Body Fit for Tomorrow

To help you strengthen your body, we together with selected brands present five running-specific exercises that prepare you for future challenges while hopefully inspiring you to look good both in the gym and out on the run.

Text: Rasmus Motten Wernerby
Video: Leo Prim

Published 2025-04-22

To begin with – we are not experts, we sell clothes and gear, but we do have some experience in this area, and we especially see what is happening around our teams where running has taken a firm hold of our colleagues. People go from zero to a hundred, running to challenge themselves, because they get a kick out of it, and simply because it’s a lot of fun. But there's a good chance that, like many others, you’ve made the mistake of focusing solely on running while neglecting to build a solid foundation around it. Because regardless of whether you’re new to running or a seasoned runner, it's not just running that’s required – strength training is also crucial to staying injury-free and keeping your body fit for tomorrow.

By focusing on key areas like calves, hips, and core, you can build a strong body capable of withstanding the rigors of running. Let’s dive into our favorite exercises.

Soleus Calf Raise (90 degrees bent knees)

How: Stand close to some kind of support, like a pole. Bend your knees to 90 degrees and lift your heels off the ground by activating your inner calf muscles (soleus). Lower slowly. Try to keep the pressure on your big toe to avoid rolling up onto the outside of your foot. For a more challenging variation, perform the exercise on one leg at a time. Do max reps (10-15 reps should burn) and repeat 3 sets.
Why: The soleus muscle plays a crucial role in running by supporting the lower leg and stabilizing the foot while also generating force equal to up to 8x your body weight at push-off. By training it with bent knees, you deactivate the outer calf muscle and focus on an often-overlooked part of the calves that can help reduce the risk of running-specific injuries, such as Achilles tendon problems.

Box Step Up

How: Stand in front of a box or stable elevation. Place one foot on the box and push off with that leg to stand up, simultaneously driving the opposite knee upwards. Lower back down slowly and controlled before repeating on the same leg, then switch sides. Do 3 sets of 5-10 reps per side. Add weights if you want to increase the challenge.
Why: This exercise strengthens your hips, thighs, and glutes, muscles that play a central role in generating power and stability when running. Strong hip and thigh muscles can improve your running economy and prevent common running injuries like knee pain.

Box Step Down

How: Start standing, slightly leaning forward from the hips, on a box. Step down slowly with one foot, maintaining control throughout the movement, focusing on using the opposite leg to brake the descent. Keep your hips level, avoiding any dip on the side you’re stepping down. Repeat on both sides. . Do 3 sets of 5-10 reps per side. Add weights if you want to increase the challenge.
Why: This exercise strengthens your eccentric control, which is important for handling landings and impacts while running. It also helps prevent knee pain by strengthening the muscles that stabilize your joints during movement.

Mountain Climbers

How: Start in a plank position with your hands under your shoulders. Draw one knee towards your chest and alternate between legs as if running in place, keeping control of your core. Build up speed gradually, focusing on good form rather than rushing. Keep your hips in a neutral position without letting them stick up. Pulling your belly button towards your spine while engaging your glutes is the best way to maintain proper form. Do 3 sets of 15-20 reps per side.
Why: Mountain Climbers are an excellent exercise for strengthening both core and hip muscles, which are critical for runner stability and posture during runs. This exercise helps improve endurance and coordination.

Copenhagen Plank

How: Lie on your side with your elbow under your shoulder and one leg elevated on a bench or raised surface. Lift your hips so that your body forms a straight line and hold the position, or lower and raise your hips for a more dynamic version that challenges your oblique muscles even more. Try holding it for 10-20 seconds and repeat 3 times each side.
Why: The Copenhagen plank is particularly effective for strengthening your inner thighs and core. By training the inner thighs, you can reduce the risk of hip and groin issues that may arise during long-distance running.

These exercises will help you build a strong and resilient body for future running adventures. Do them as a standalone session 1-2 times a week or incorporate them regularly into your existing training routine, and they’ll hopefully help keep you injury-free and performing better on the roads and trails.

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Active Rasmus Motten Wernerby Runners of Tomorrow

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