Isometrics for Runners

Why Isometrics Matter for Runners

This week’s strength focus is a superset built around isometrics—one of the simplest, lowest-strain, highest-reward tools runners can use to improve tendon health, speed recovery, and reduce injury risk.

An isometric is an exercise where a muscle contracts without moving the joint. Wall sits, planks, and static holds are all examples. While they look easy on paper, they create a powerful training effect that runners benefit from immediately.

Here’s why isometrics are so effective:

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.

The Superset: Isometrics for Post-Run Recovery

‍

These two simple exercises hit the core, hips, and deep stabilizers that support every stride you take:

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 Strength Training for Runners plan, reach out. I’m always happy to help.

‍

What the Miles Are Teaching Me: Resiliency Comes From Relentless Consistency

I’m deep into peak mileage preparing for my next big adventure. Earlier this week I ran 22.5 miles—felt great, had fun, and expected to feel wrecked the next day. Surprisingly, when I went into my Tuesday lift (usually a lighter day), I felt strong and fluid. I ended up hitting controlled back squats at 142.5 lbs with ease.

That didn’t happen because of luck.

It happened because for seven years, I’ve treated running and lifting as equal priorities—steadily building strength, improving tissue capacity, and training with intention.

Consistency builds resiliency.
Resiliency builds confidence.
Confidence carries you through the hard miles.

I’m reminded of this all the time as both an athlete and a coach:
you don’t have to train perfectly—just consistently, with purpose. The payoff compounds.

If you want help structuring your strength and run training for long-term durability, work with me through online running coaching and we’ll build a program you can trust mile after mile.

‍