When runners think about recovery, stretching is often the first thing that comes to mind. But for improving recovery, tendon health, and injury prevention, isometric exercises are often far more effective than stretching alone.
Stretching can increase passive flexibility, but passive flexibility has not been shown to decrease injury risk or meaningfully improve recovery. In some cases — especially for athletes who are already hypermobile (which is more common in women) — excessive stretching can even increase injury risk.
For runners looking to stay healthy, resilient, and consistent, isometrics are a powerful and often overlooked tool.
What Are Isometric Exercises?
An isometric is an exercise where a muscle contracts without changing the joint angle.
Anytime you’re holding an active position for an extended period of time, you’re performing an isometric. Common examples include:
- wall sits
- planks
- split squat holds
- mid-range calf holds
These types of contractions are especially valuable for runners because they strengthen the muscle–tendon unit without adding unnecessary impact or fatigue.
Why Isometrics Work So Well for Runners
Isometric exercises are highly effective for running recovery and injury prevention because they create changes in the tissue itself — not just temporary sensations.
Here’s why they work:
- They help stimulate collagen production, strengthening tendons over time.
- Slow, controlled holds activate the entire muscle-tendon unit—not just the strongest or easiest-to-recruit fibers.
- They build tissue compliance without reducing stability or strength.
- They improve blood and lymphatic flow, making recovery more efficient.
For runners who feel “tweaky,” stiff, or beat-up after long runs, isometrics are one of the best ways to give your tissues what they need without adding extra stress.
How to Use Isometrics for Recovery
The most effective way to perform isometrics for recovery and tendon health is to:
- Ramp slowly into the hold
- Hold for 10–30 seconds
- Ramp slowly out of the hold
- Repeat 3–5 times, once or twice per day
When used for recovery, isometrics are best performed after running sessions, when tissues are already warm and primed to adapt.
3 Isometric Exercises to Support Runners
In the video below, I walk through two of my favorite isometric exercises for runners, each targeting a key area that takes a beating during training. These areas play a huge role in posture, force absorption, and overall running efficiency — especially as mileage increases.
1. Glute Iso with Med Ball
Push into the ball and hold—creating a contraction through glutes, hips, and core.
Perfect for runners who collapse at the hips as they fatigue.
2. Hip Flexor Iso with Med Ball
Targets the hip flexors and the stabilizing muscles around the knees and ankles.
Ideal for restoring posture and control after high-volume days.
Coaching Tip:
You should feel active tension as you press into the ball—not passive holding. You’re “working still,” not simply “staying still.”
If you’re unsure how to progress or regress these movements, or how to add them to your current training plan, reach out. I’m always happy to help.
Why Smart Strength Training Matters for Runners
Effective strength training isn’t about doing more exercises — it’s about choosing the right ones and using them intentionally.
For runners, smart strength work:
- reduces injury risk
- improves recovery between sessions
- supports long-term consistency
- complements running instead of competing with it
This is exactly how strength is integrated inside Wild Dog’s Strength Training for Runners and Online Running Coaching programs.
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Train Smarter, Not Harder
If you’re dealing with recurring aches, slow recovery, or uncertainty about how to balance running and strength work, coaching can help you make sense of it all.
I help runners train with intention — using strength and running together to build resilient bodies that can handle higher mileage and long-term goals.
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Small, consistent changes — like adding targeted isometrics — can have a massive impact over time when they’re part of a thoughtful plan.
