Stability is very important to running, since running basically is a singl-leg exercise for each step.

3-Level Test and Exercise

Level 1

1-min single-leg stand, while the other leg’s knee is lift high.

Pay attention to the following:

• Exert force from the soles of the feet
• Keep knees aligned with toes
• Keep pelvis from rotating
• Keep core stable

Some optional mutations:

1. Try on a soft or unstable surface
2. Hold some light weight
3. Tilt upper body (e.g., lean forward)

Level 2

Once you are master Level 1, try single-leg quat and/or single-leg deadlift, with 10 repetitions.

Mutations:

1. Hold some light weight
2. Hand touch different locations on the floor
3. Try different weight

Level 3

Try the following single leg exercise:

1. Jump up in place
2. Land with a single leg softly, with the knee bent.
3. Keep the balance for 2-3 seconds.

Mutations:

1. Jump up (step or box)
2. Continuous jumps (e.g. 5 steps forward)
3. Alternating leg while side jump.

Dynamic Stability

Plank is a very effective way to increase core strength. However, it might not be that effective when maintaining the stability during movement.

This article mentioned 7 exercies that focus on dynamic stability, while also touches some important muscle groups (e.g., #7 Kettlebell Single-Leg Romanian Deadlift).