The Minimal Strength Routine for Runners

Most runners either skip strength training or do it completely wrong. In this episode, Joost breaks down how just 5 to 10 minutes a day makes you a stronger, more durable runner — no gym, no heavy weights. Just a minimalist routine that improves your running economy without sabotaging your recovery.

• Why heavy lifting can actually slow down your running adaptation
• What gluteal amnesia is and how to fix it
• The 5 pillars of the minimal strength routine
• How to fit it all into your daily schedule — without losing extra time

1. Glute Activation & Myrtl Routine

Pick 3 exercises from the Myrtl routine or the bodyweight routine to wake up your glutes before every run. Three sets of eight reps is all it takes. The full Myrtl routine can be done after your run or during TV time.

🎥 Bodyweight Glute Activation – watch here🎥 Myrtl Routine – watch here

2. Lunge Matrix (before your run, ~3 min)

Runners move in one plane — forward. The lunge matrix trains all directions, keeping you strong and injury-free. Start with 3–4 reps per direction and add one rep each week, as long as you have no niggles.

🎥 Lunge Matrix – watch here

Note: if you have knee issues, skip this pillar and build back in gradually.

3. Hill Blasts (weekly)

8-second hill sprints with 2:30 walking recovery. Improves your running economy and fires up muscles you've never used before. Some muscle soreness after your first sessions is a good sign — it means it's working.

🎥 Hill Blasts explained – listen to the previous episode

4. Active Isolated Stretching (AIS) (after your run)

Not static stretching — assisted stretching using a rope or towel. Genuinely improves your range of motion, which is essential for an efficient stride. Only do this when your muscles are warm, after your run.

🎥 AIS Stretching Routine – watch here🎥 Calf, Lower Leg & Foot AIS Stretching – watch here

5. Single-Leg Balance While Brushing Your Teeth

Stand on one leg with your eyes closed — 10 seconds right, then left. Keep alternating until you're done brushing. No extra time required, but incredibly effective for ankle strength and proprioception. This is the exact exercise physios prescribe after ankle sprains.

You don't need to be incredibly strong to run a marathon. You need to be durable and efficient. Your body has to handle 50,000 steps without breaking down — and that comes from awakening the right muscles, not building bigger ones.

The question isn't how much you can lift. It's whether your glutes are firing, your pelvis is stable, your hips have full range of motion, and your ankles are strong enough to support an efficient stride.

This routine addresses all of that in under 10 minutes a day.

• 🌐 Full routine with video links: pacebuddies.com
• 🎥 Bodyweight Glute Activation: youtube.com/watch?v=85B1dfmgxrg
• 🎥 Myrtl Routine: youtube.com/watch?v=hX7Url8Pz0w
• 🎥 Lunge Matrix: youtube.com/watch?v=GJo7_MiRLkU
• 🎥 Hill Blasts (previous episode): youtube.com/watch?v=ezJZjXDAwak
• 🎥 AIS Stretching: youtube.com/watch?v=R1gk_tHVxn4
• 🎥 Calf, Lower Leg & Foot AIS: youtube.com/watch?v=LxXLYQcBpWs

Injuries or niggles? See a physio. Want to add weights? Work with a personal trainer who understands that your strength routine must support your running — not compete with it.

Show Notes – The Minimal Strength Routine for RunnersWhat This Episode Is AboutWhat You'll LearnThe 5 PillarsYour Daily ScheduleMomentWhatBefore your runGlute activation (3 exercises from Myrtl) + Lunge matrix (~5 min)After your runAIS stretching + Myrtl routine (~10 min)Every eveningSingle-leg balance while brushing teeth (0 extra min)WeeklyHill Blasts sessionWhy This WorksLinks & Resources