There is plenty of time during this period to focus on your running goals. With a blank spring racing calendar, it is easy to lack motivation to get faster and stronger.

But Becs Gentry, Peloton Tread instructor, certified run coach and trainer as well as an elite runner to boot, suggests looking at this strange time as an opportunity to hone in on your running intentions and pick a goal to demolish in the future. Whether that is to improve your speed, distance, power, strength, or stability while running, there is at least one hero exercise that can help you get there—even if you’re just working out at home.

Below, Gentry and I came up with a list of go-to exercises that will help you zero in on one goal at a time. So pick your poison, and make this quarantine time the best thing that’s happened to your running. Each move is demonstrated by a certified trainer so you can learn the proper form.

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Speed = Fast Feet + Squat Hold

If speed is your goal, you’re going to want a quick cadence. Gentry recommends mixing in super fast feet with isometric squat hold repeats. When you’ve got no coach watching you, it’s time to push yourself.

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Star in a ready stance with feet hip-width apart, knees slightly bent, and elbows bent to 90 degrees. Pick up one foot at a time as fast as you can, alternating between feet. Pick up the speed and continue for 30 seconds. If you have a metronome (or you can use a metronome app), set it to a pace that is challenging to keep up with and see if you can get there. Then move on to the squat hold.

how to run
Julia Hembree Smith

Start standing with feet just wider than hip-width apart, toes pointed slightly out, clasp hands at chest for balance. Initiate the movement by sending the hips back. Bend knees to lower down as far as possible with chest lifted in a controlled movement. Keep lower back neutral. Hold for 30 seconds. Repeat 30-seconds of fast feet plus a 30-second squat hold for 8 rounds total.


Distance = Walking Lunge

Besides slowing increasing your mileage week to week, building distance means your body is going to need to travel farther. But if quarantine and social-distancing recommendation are limiting your ability to cover more ground, walking lunges can make you feel like you went far in a small space.

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Start standing with feet hip-width apart and hands on hips for balance. Take a big step forward with right foot and drop down so both knees form 90-degree angles. Keep back neutral and chest lifted. Press through right foot to stand then repeat with the left leg. Continue to walk for 20 paces. Repeat 3 to 5 rounds total or continue until fatigue.


Power = Alternating Jump Lunge

Power is a combination of strength and speed. It is required to propel your body forward with every stride. Add a plyometric element to your strength exercise, and you’ve got a built-in power move. Add this move into your usual strength workout or at the end of an easy run.

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Start standing with feet hip-width apart. Take a big step forward with right foot and drop down so both knees form 90-degree angles. Press through right foot to explode off the ground and switch legs in the air so that left foot is in front. You can use your arms for momentum. Land softly and lower back down into a lunge. Continue to alternate for 20 seconds. Rest for 10 seconds. Repeat for 4 rounds.


Strength = Bulgarian Split Squat

Every runner needs a strong foundation of glute and lower-extremity strength. Build on your hip strength with Bulgarian split squats. These can be done with bodyweight alone, or grab something in your home—your dog, your cat, your child, or even a stack of heavy books (wine bottles are also acceptable)—and add some improvised resistance.

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Hold a weight in each hand (or opt for body weight) and take a small step away from a bench, box, or step. Reach right foot back and rest it on the bench, laces down. Bend left knee to lower as far as possible with control into a lunge. Push through left foot to stand. Do 3 sets of 8 to 10 reps per leg.


Stability = Toe Touches

You can’t be a strong runner without single-leg stability. Gentry recommends toe touches as a go-to stability exercise. This exercise, similar to a single-leg deadlift, works the glutes and hamstrings but also adds a dynamic component to challenge your single-leg stability.

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Stand with feet hip-width apart. Shift weight onto left leg with a microbend in left knee. Hinge forward from the hip to touch your right fingertips to left toes. Return to standing while maintaining balance and repeat. Complete 10 reps then repeat on right leg. Perform 3 sets on each leg.


Headshot of Dr. Rachel Tavel PT, DPT, CSCS
Dr. Rachel Tavel PT, DPT, CSCS

Rachel Tavel, P.T., D.P.T., C.S.C.S., is a Doctor of Physical Therapy, Certified Strength and Conditioning Specialist, and writer. Her work has appeared in SELF, Men’s Health, Huffington Post, Bustle, Greatist, Healthline, Runner’s World, and Bicycling magazines, as well as multiple travel guidebooks. When she’s not practicing as a physical therapist, she can be found writing, running, or planning her next travel adventure.