Up to half of all runners get hurt each year, and most of those injuries come from doing too much with too little strength. Shin splints, runner's knee and Achilles pain are often signs of tissue that isn't ready for the load.

Strength training fixes that and also improves your running economy. These five exercises from our Running Performance series take about 30 minutes, twice a week.

Dynamic drills, not static stretches

Skip the long static stretches. Jog easily for 5 minutes, then do 10 leg swings forward and sideways, 10 walking lunges, 20 meters each of high knees and butt kicks, and 10 pogo hops. You'll feel springier from the first stride.

How these five work together

Running is a series of single-leg jumps, and each landing loads your calves and Achilles with several times your body weight. Single-leg calf raises build tendon stiffness and resilience. Step-downs teach the knee to stay aligned, the key fix for runner's knee. Hip airplanes improve pelvic control so energy isn't wasted on side-to-side sway. A-skips sharpen foot placement and posture. Strides add speed without fatigue. These five moves target the tissues that most often break down when mileage rises, and they make every mile a little more efficient.

1. Single-Leg Calf Raise

How to do it: Rise slowly onto the toes of one foot, then lower for 3 seconds. 3 sets of 15.

Why it matters: Each stride puts several times your body weight through the calves.

2. Step-Down

How to do it: Lower one heel slowly from a step, keeping the knee in line. 3 sets of 10.

Why it matters: It builds knee control and helps prevent runner's knee.

3. Hip Airplane

How to do it: Balance on one leg and rotate your pelvis open and closed. 2 sets of 5.

Why it matters: It builds hip stability for an efficient stride.

4. A-Skip

How to do it: Skip while driving the knee up and pawing the foot down. 4 sets of 20 meters.

Why it matters: It improves running mechanics and foot strike.

5. Strides

How to do it: Accelerate smoothly to about 90% speed over 80 meters. 6 reps.

Why it matters: It improves running economy without causing fatigue.

Adjusting for your level and position

New runners should start with bodyweight versions and focus on control. Marathoners in a high-mileage block can keep strength to one or two short sessions to maintain gains. Trail runners should add more single-leg balance work for uneven terrain. Middle-distance runners can include more strides and A-skips to sharpen speed and turnover before races.

Sample Do strength work on easy days or after easy runs, never the day before a long run or race. session

One Running session, in order: Single-Leg Calf Raise (3 sets of 15); Step-Down (3 sets of 10); Hip Airplane (2 sets of 5); A-Skip (4 sets of 20 meters); Strides (6 reps).

Progressing safely

Do strength work on easy days or after easy runs, never the day before a long run or race.

The mistake to avoid

The error we see most often is running more miles with no strength work.

Your weekly schedule

Do 2 strength sessions a week on easy run days.

Running recovery and fuel

Recovery is where adaptation happens. Keep easy runs truly easy, sleep 7-9 hours and refuel after long runs with carbs and protein. Rotate between two pairs of shoes and increase weekly mileage by no more than about 10%. Persistent pain that changes your stride is a sign to back off and get it checked.

Quick answers

Won't lifting make me bulky? No. Runners' endurance training and modest volume lead to strength gains with minimal size.

Should I lift before or after runs? After easy runs, or on separate easy days. Avoid heavy lifting before quality sessions.

Do I need to stretch? Dynamic warm-ups beat long static stretches before running. Gentle stretching afterward is fine if it helps you feel loose.

Run more miles, pain-free

If you want a complete plan that blends mileage, speed sessions and strength, check out our Running training programs at $9.99, $19.99 or $49.99, as instant PDFs. Pair with track & field or triathlon-friendly programs and save 15% on two ebooks or 20% on three or more. Or let the free 21-question quiz guide you.

Consult a physician before beginning a new exercise program.