Aside from squats, lunges are another move all runners need to do. Even though they're tough, they're essential for strengthening your quads and calves, as well as stretching your hip flexors and the arches of your feet.
- Stand upright, feet together, holding two dumbbells at your sides.
- Take a controlled step forward with your left leg, curling the dumbbells to your shoulders, keeping your elbows close to the body.
- Lower your hips toward the floor, and bend both knees (almost at 90-degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle, and the back knee should be pointing down toward the floor.
- Push off with your right foot, and bring it forward to the starting position, lowering the dumbbells to your side. This completes one rep.
- Step forward, and repeat with the right leg. This counts as one rep.
- Do three sets of 10 reps.