Half of those 50 million runners miss some training because of injury, according to a systematic review of running-related injuries published in the Journal of Sport and Health Science.

LaLonde helps train participants in the Chicago Marathon, which takes place Oct. 8, as a Nike Run Club coach and owner and head coach of EDGE Athlete Lounge, a Chicago training facility. To reach the starting line injury-free, she stresses supplementing runs with strength and mobility training. LaLonde likens a long run to doing 5,000 single-leg squats with extra weight.

“Running is a single-leg activity, and we’re hitting the ground with two to three times our body weight,” she says. “We have to build muscle, particularly as we age, to take on that dynamic load.”

When our muscles start to tire during a race, our dominant muscles tend to take over and our form falls apart, she says. Not only does this slow us down, it can lead to injuries. LaLonde’s answer: single-side exercises that help runners recognize and reduce muscle imbalances. 

She encourages runners to pair strength workouts on days they do speed work or tempo runs so they have one really hard day and then a true easy or rest day in between. One week before race day, ditch the weights for light miles and foam rolling, she says. And don’t skimp on sleep, which she calls a marathoner’s top recovery tool.

Whether you’re training for a 5K or an ultramarathon, the following workout will help you run your strongest—and fastest—miles yet. As with any new workout, consult with your physician if you have existing aches or injuries, and stop if you experience pain.

She encourages runners to pair strength workouts on days they do speed work or tempo runs so they have one really hard day and then a true easy or rest day in between. One week before race day, ditch the weights for light miles and foam rolling, she says. And don’t skimp on sleep, which she calls a marathoner’s top recovery tool.

Whether you’re training for a 5K or an ultramarathon, the following workout will help you run your strongest—and fastest—miles yet. As with any new workout, consult with your physician if you have existing aches or injuries, and stop if you experience pain.

Butt Scoots

Why: This drill builds postural awareness and targets hip mobility. The more mobility we have in our hips, the more strength and power they generate. That lets us go faster with less effort, she says.
How: Sit on the floor with legs extended, back upright. It’s OK to bend the knees slightly to get the spine at a 90-degree angle. Clasp your hands and extend the arms parallel to the legs. Keep shoulders low and away from ears. Engage your left hip muscles to lift your left leg slightly off the ground. Twist slightly at the hip to scooch the left leg forward a few inches. Now lift the right leg and bring it forward. Continue alternating legs. Complete five reps per leg, then reverse to scooch backward. Keep the spine tall the entire time. Complete three sets. 

Frog Bridge

Why: You need a strong butt to maintain form and efficiency while logging long miles. Isolating the glute muscles with rotation teaches the body to drive movement from the hips when we run. It will also help avoid common runner aches.
How: Lie on your back with knees bent so your fingertips brush your heels. Bring soles of feet together and let knees fall open like a book. Clasp hands and extend arms toward the ceiling. Squeeze the glutes and lift your hips off the ground. Tilt the pelvis to avoid arching in the back. Keep the knees pressing out to the sides. Hold at the top, then slowly lower. Repeat 15 to 30 reps.

Suitcase Carry to High Knee

Why: This drill helps improve postural control and hip and knee mechanics, and increases foot strength.
How: Hold a weight in your left hand and let it hang at your left side. If you can’t keep your shoulders and hips square, use a lighter weight. Keep your shoulder blades back and down and core engaged. On an inhale, press down through the left foot and drive the right knee up to hip height. Pause for one second. Slowly and with control step the right foot slightly forward and down. Shift weight toward the front leg and press into the right foot to drive the left knee to hip height. Complete five steps per leg. Switch the weight to the opposite hand. Perform two to four sets. 

Dumbbell Offset Squat 

Why: Our core muscles have to work harder to keep the body in alignment when lifting a lopsided load. This exercise develops stability, especially in the hips and knees.
How: Hold a weight in the left hand with feet hip-width apart. Curl the weight to rest on the tip of the left shoulder. Extend the right hand to the side for balance. Keep your gaze forward as you push the hips back and down into a squat. Sink until the hip crease is at or below the knee crease. Press down through the feet to return to standing. Complete five reps, then switch the weight to the opposite hand. Complete two to four sets.

Rear Lunge to Twist to High Knee

Why: This exercise gets the hip, knee, and ankle joints working together. It also challenges single-leg balance and works the glutes, external hip rotators and core muscles. Adding the twist works spinal mobility.
How: Stand with feet hip-width apart, knees gently bent. Step the left foot back into a reverse lunge. The left knee will hover just above the ground and the right knee will form a 90-degree angle, knee stacked above ankle. Maintain a tall spine as you rotate the body over the front knee, gaze following the chest. Return to center. Press down through the right foot as you drive the left knee to hip level. Lower the left foot to meet the right. Repeat five reps per side. Complete two to four sets.
Options: Hold a weight at the chest or to make the exercise more dynamic, hop the front foot off the ground as you drive the back knee forward. 

Lateral Hurdle Hop

Why: When done properly, lateral hurdle hops improve stability, tendon response and pelvic positioning,” she says. “Over a season, this can help runners avoid injuries like shin splints,” she says.
How: Place an object around 4 inches tall on the ground. This can be a low hurdle, pillow, yoga block or foam roller. Stand a few inches to the right of the object. Lift your inner left foot. Press down through the right outer foot to jump to the left over the object and land balanced on the left foot. Try to land with your full foot on the floor, not just your toes. Once balanced, push off the left foot to jump in the opposite direction, landing balanced on the right foot. Complete two to four sets of 30 reps. Start slowly and increase speed without sacrificing stability on the landings. Work up to clearing an 8-inch high object.