How to improve your running quality?
Your overall running quality depends on three key parameters: dynamic stability, impact loading, and symmetry. To make real progress, these elements must be developed together through a structured and progressive approach. At Runeasi, we use a three-phase framework designed to build strength, stability, and coordination step by step, ensuring that every phase lays the foundation for the next.
Training plan for running quality
In phase 1, we focus on increasing the strength capacity of the stabilizing muscles (primarily the abs, glutes, and back muscles) while improving movement quality in compound strength exercises that target the key shock-absorbing muscles (primarily the calves, hamstrings, and quadriceps). This phase builds a solid foundation for what follows
In phase 2, we combine dynamic stability work to enhance the coordination and activation (“wiring”) of the stabilizing muscles, while progressively increasing the load in the strength exercises, often by introducing additional weights.
In phase 3, we transition from stability-focused training toward a combined approach that integrates dynamic strength and plyometric exercises. This final phase refines the coordination and responsiveness of the shock-absorbing muscles, preparing your body to handle impact efficiently during running.
- Goal phase 1: Strength stabilizers – Movement quality
- Focus: Isolated/static stability – Compound strength
Exercise 1 - Flexibility warm-up
3 x 8 reps (both sides) – Rest 15 sec
Strive for a 90° angle in both your knees and hips. Use your arms to maintain your trunk position.
Hip range of motion
3 x 5 reps (both sides) – Rest 15 sec
Reach towards your feet.
Hip range of motion
3 x 8 reps (both sides) – Rest 15 sec
Rotate a circle with your leg.
Hip range of motion
Exercise 2 - Hip-focused strength
3 x 8 reps – Rest 15 sec (between each side)
Keep your hips tight while opening them like a clam shell.
Hip-focused muscle work
3 x 8 reps – Rest 15 sec (between each side)
Keep your hips high while opening them like a clam shell.
Hip-focused muscle work
3 x 8 reps – Rest 15 sec (between each side)
Hold your hips high in line with your upper body.
Hip-focused muscle work
Exercise 3 - Abdominal-focused Strength
4 x 15 sec hold – Rest 15 sec
Keep your lower back slightly to the ground, and keep breathing during the exercise.
Abdominal-focused muscle work
3 x 8 reps (both sides alternating) – Rest 30 sec
Keep your lower back slightly to the ground, and keep breathing during the exercise.
Abdominal-focused muscle work
3 x 5 reps – Rest 30 sec
Keep your lower back slightly to the ground, and keep breathing during the exercise.
Abdominal-focused muscle work
Exercise 4 - Hip-focused control
3 x 10 reps – Rest 30 sec (small weight 1-3kg)
Try to hold a steady position while executing the movement.
Hip-focused static exercise
3 x 8 reps – Rest 30 sec (small weight 1-3kg)
Try to hold a steady position while executing the overhead movement.
Hip-focused static exercise
3 x 6 reps – Rest 30 sec (small weight 3-5kg)
Look in the direction of the weight push.
Hip-focused static exercise
Exercise 5 - Compound strength
3 x 12 reps – Rest 45 sec
Slightly touch a chair, and move smoothly.
Compound (lower-limb) exercise – Anterior chain
3 x 6 reps – Rest 30 sec
Try to rise slowly. Don’t swing your upper body.
Compound (lower-limb) exercise – Anterior chain
3 x 8 reps – Rest 45 sec (add barbell + low to medium weights)
Perform a squat from a stable stance. Slow and smoothly.
Compound (lower-limb) exercise – Anterior chain
Exercise 5 - Compound strength
3 x 8 reps – Rest 45 sec (small weight 3-5kg)
Hinge your hips and maintain a slight extension in your back while lowering.
Compound (lower-limb) exercise – Posterior chain
3 x 8 reps – Rest 45 sec (small weight 3-5kg)
Hinge your hips and maintain a slight extension in your back while lowering.
Compound (lower-limb) exercise – Posterior chain
3 x 8 reps – Rest 45 sec (barbell + low to medium weights)
Hinge your hips and maintain a slight extension in your back while lowering.
Compound (lower-limb) exercise – Posterior chain
- Goal phase 2: Dynamic stability – Strength shock-absorbing muscles
- Focus: Dynamic stability – Dynamic strength
Exercise 1 - Flexibility warm-up
4 x 20 meter – Rest 20 sec
Pull your arms upward while making a forward lunge.
Anterior chain flexibility exercise
2 x 8 reps (both sides) – Rest 30 sec
Alternate straightening your legs.
Posterior chain flexibility exercise
3 x 5 reps (both sides) – Rest 30 sec
Look upward while rotating.
Trunk range of motion + posterior chain
Exercise 2 - Dynamic stability
3 x 5 reps (both sides) – Rest 1min
Strive for a 90° angle in both your knees and hips.
Dynamic stability exercise
3 x 5 reps (both sides) – Rest 30″ after each side
Look in the direction of your ball throw.
Dynamic stability exercise
3 x 5 reps (both sides) – Rest 30″ after each side
Look in the direction of your rotation.
Dynamic stability exercise
Exercise 3 - Reactive stability
4 x 10 sec (each side) – Rest 15″ after each side
Keep your feet quick and your upper body steady.
Reactive stability
4 x 10 sec (each side) – Rest 15″ after each side
Keep your feet quick and your upper body steady.
Reactive stability
4 x 10 sec (each side) – Rest 15″ after each side
Keep your feet quick and your upper body steady.
Reactive stability
Exercise 4 - Compound strength
3 x 6 reps – Rest 30 sec
Try to rise slowly. Don’t swing your upper body.
Compound (lower-limb) exercise – Anterior chain
3 x 8 reps (each side, add 5-8kg) – Rest 45 sec
Softly absorb the impact during the landing of your lateral lunge.
Compound (lower-limb) exercise
3 x 8 reps – Rest 1 min (add barbell + weights)
Keep your back leg relaxed on the bench.
Compound (lower-limb) exercise – Anterior chain
Exercise 5 - Calf strength
4 x 15 sec hold – Rest 15 sec
Maintain your position and apply steady pressure with your big toe.
Calf strength exercise
3 x 10 reps – Rest 45 sec (add small weight 5-8kg)
Move smoothly and slowly (2 sec up, 2 sec down). Push off from the big toe.
Calf strength exercise
3 x 8 reps – Rest 45 sec (add barbell + weights)
Try to move upward without using your front leg.
Calf strength exercise
Exercise 6 - Dynamic stability drill
4 x 10m – Rest walk back
Lift your knee high while maintaining an upright posture.
Dynamic stability drill
4 x 15m – Rest walk back
Strive for 90° degrees in both hips and knees.
Dynamic stability drill
4 x 15m – Rest walk back (Small weight 3-5kg)
Strive for 90° degrees in both hips and knees. Look in the direction of your rotation.
Dynamic stability drill
- Goal phase 3: Strength – Shock-absorbing efficiency
- Focus: Dynamic strength – Plyometrics
Exercise 1 - Flexibility warm-up
4 x 20 meter – Rest 20 sec
Pull your arms upward while making a forward lunge.
Anterior chain flexibility exercise
2 x 8 reps (both sides) – Rest 30 sec
Alternate straightening your legs.
Posterior chain flexibility exercise
3 x 5 reps (both sides) – Rest 30 sec
Look upward while rotating.
Trunk range of motion + posterior chain
Exercise 2 - dynamic calf strength
4 x 10m – Rest walk back
Move smoothly and slowly from heel to toe.
Dynamic calf strength exercise
4 x 10m (add 3-5kg) – Rest walk back
Move smoothly and slowly from heel to toe.
Dynamic calf strength exercise
4 x 10m (add 3-5kg) – Rest walk back
Drive from the big toe.
Dynamic calf strength exercise
Exercise 3 - compound strength
3 x 8 reps – Rest 45 sec (small weight 3-5kg)
Hinge your hips and maintain a slight extension in your back while lowering.
Compound (lower-limb) exercise – Posterior chain
3 x 8 reps – Rest 45 sec
Hinge your hips and maintain a slight extension in your back while lowering.
Compound (lower-limb) exercise – Posterior chain
3 x 8 reps – Rest 45 sec (barbell + weights)
Hinge your hips and maintain a slight extension in your back while lowering.
Compound (lower-limb) exercise – Posterior chain
Exercise 4 - Explosive strength
3 x 5 reps – Rest 1 min 30 sec
Jump as high as possible from a squat position.
Ballistic exercise
3 x 5 reps – Rest 1 min between each side
Push yourself explosively upward with your frontal leg.
Ballistic exercise
3 x 5 reps – Rest 1 min between each side (weight 3-5kg)
Attack the box from above by going high enough before landing.
Ballistic exercise
Exercise 5 - Plyometrics (Slow)
4 x 10 sec – Rest 45 sec
Jump explosively.
Slow stretch-shortening cycle exercise
3 x 10 jumps (each side) – Rest 45 sec
Jump explosively on one leg.
Slow stretch-shortening cycle exercise
3 x 10 jumps (each side) – Rest 45 sec
Jump explosively on one leg.
Slow stretch-shortening cycle exercise
Exercise 6 - Plyometrics (Fast)
4 x 10 jumps – Rest 45 sec
Jump as quickly and high as possible.
Fast stretch-shortening cycle exercise
4 x 10 jumps – Rest 45 sec
Jump as quickly and high as possible.
Fast stretch-shortening cycle exercise
3 x 5 jumps – Rest 1 min 30 sec
Jump as high and quickly as possible.
Fast stretch-shortening cycle exercise