Strength and conditioning: the one thing runners know they should do, but rarely prioritise.

An hour-long run? Absolutely.

An hour in the gym? Suddenly we’re “far too busy.”

Yet S & C is arguably one of the most effective ways to reduce injury risk, improve running economy and maintain progression through heavy training blocks. The good news? It doesn’t have to mean a structured gym session. Strength work can coexist within your daily schedule - on your commute, in the office, or while waiting for an appointment. 

Here are a few easy (and slightly unconventional) ways to sneak it in.

1. Calf Raises on the Tube

If you find yourself somewhere between stations on the Northern Line with no signal and nothing to scroll, consider turning your commute into a lower-leg session. 

Standing carriage? Perfect. All you need is a pole or rail for balance.

Rise slowly onto your toes, pause briefly at the top, and lower with control (slow is key - or at least that’s what my physio keeps reminding me). You can do them double-leg or progress to single-leg if you’re feeling confident and the train isn’t too bumpy.

Bonus points if you manage it without making awkward eye contact with the person opposite you.

The calf muscles play a big role in shock absorption on landing and producing power when pushing off. Stronger calves improve running economy and reduce the risk of common lower-leg injuries.

Try 3 sets of 10-12 reps. You’ll be stronger before your stop arrives.

2. Wall Sits (Literally Anywhere)

The beauty of a wall sit? All you need is a wall - and a tolerance for discomfort. 

Drop into a 90-degree seated position against the wall and hold. They’re simple, but effective. 

Wall sits target the quadriceps, helping your legs tolerate fatigue during long-distance or high-intensity efforts. Strong quads stabilise the knee joint and help maintain stride mechanics when form starts to fade.

Wall sits also quietly challenge your core, which is often overlooked but essential for reinforcing form late in races.

Start with 3 x 30 second holds and try not to slide down halfway through.

3. Single-Leg Balance While Brushing Your Teeth

Running is essentially a series of controlled single-leg landings. Yet many runners never train stability directly.

Brushing your teeth is the perfect opportunity to test out your balance.

Stand on one leg with a bend in the knee. Keep your hips level and your torso tall. Don’t let the ankle collapse inward or the dip drop out to the side. Hold for 30-60 seconds, then switch legs.

It seems simple, but balance work improves neuromuscular control and strengthens the stabilising muscles that protect the knee and hip, particularly under fatigue.

Two minutes. Twice a day. Multitasking at its finest.

4. Bulgarian Split Squats

A park bench, stairwell step or even the edge of your bed becomes instant strength equipment.

Place one foot behind you and lower into a split squat on the staging leg. Keep your torso upright and drive through the front heel to stand back up.

Running is a single-leg sport. Split squats build unilateral strength through glutes and quads, helping maintain stride power late in races. They also expose side-to-side imbalances that mileage alone won’t fix.

Aim for 2-3 sets of 8-10 controlled reps per leg.

5. Step-Ups

Stairs aren’t just functional, they’re also effective.

Place one foot on a step and drive up through the heel bringing the opposite knee forward at the top. Lower under control before repeating.

Step-ups reinforce hip extension and single-leg drive, both critical for uphill running and finishing strength when the legs are facing.

2-3 sets of 8-10 reps per side is plenty.

Strength training doesn’t have to live exclusively inside a gym. For runners juggling mileage, work and everything else in between, small consistent doses build durability without compromising recovery.

A structured, progressive strength programme will always be the gold standard. But when time is tight, these micro-sessions reinforce the strength your mileage depends on.

And if someone asks why you’re doing calf raises on the Tube? Just tell them it’s marathon prep.

By Cara Teton