How to Become a Better Runner with Balance

When was the last time you stood on one leg? Running is a dynamic one-legged sport, meaning you have one leg on the ground at a time while in motion. Having good balance keeps your body aligned and prevents injuries, but it can also help you run faster and longer with less effort.

Learn how balance makes you a better runner with CURREX® RUNPRO™ insoles, the running insoles that are engineered to help you perform better.

In This Article

• What is balance in running?
• Why every runner needs better balance.
• How to increase balance when running.
• 4 balancing exercises for runners.

What is balance in running?

Runners use balance when navigating traffic, traversing uneven trails, or even running on a treadmill while reaching for a water bottle. Balance in running is how well your body reacts to changes while keeping your weight evenly distributed from one leg to the other.

When your weight is balanced evenly, your body absorbs the impact of each foot strike and transfers forces more efficiently. Poor balance causes you to overcompensate and creates excess movement that raises your risk for common running injuries like runner’s knee.

Why Every Runner Needs Better Balance

With each stride, only one leg supports your body weight at a time. These moments of single leg support require good balance skills to maintain strength and stability for proper running form. Without stability, your body works harder to shift your weight, using up more energy. Every runner needs to work on their balance if they want to:

• Prevent injuries that happen when the body is unstable or there is too much stress on one area of the foot, ankle, knees or hips.
• Improve form by properly shifting weight and transferring forces throughout the body.
• Increase efficiency by using energy for your run instead of wasting it on excess movement.

Several factors can affect your balance as a runner including muscle imbalances from a lack of strength training as well as a history of injuries and older age. Strength training exercises help correct imbalances and may improve motor skills.

How RUNPRO Insoles Improve Balance When Running

Runners often have poor balance from a lack of practice and relying on running shoes that limit sensory feedback from the feet. Running puts stress on sensory nerve endings in your joints and muscles called proprioceptors, which sense changes in the body’s position.

CURREX RUNPRO insoles can help improve balance when running by increasing sensory stimulation underfoot. Thanks to our Dynamic Arch Technology™, CURREX insoles have a decoupled heel with a flexible arch in multiple profiles to enhance your shoe’s fit. They help keep the foot in its optimal biomechanical position to reduce excess movement.

With CURREX insoles for running, you can optimize sensory feedback in the feet for a smoother run and prevent injuries caused by uneven weight distribution. CURREX insoles help boost the efficiency of your stride so you can feel better and perform better.

Find your CURREX insole and arch type with the CURREX Insole Finder.

4 Balance Exercises for Runners

Single leg exercises for runners also help you build balance by strengthening key running muscles in your legs, hips, and core. Add these exercises to your strength training routine or perform them daily like standing on one foot while brushing your teeth. Be sure to focus on your alignment and posture.

Below are the best stability exercises for runners who want to improve their balance and overall performance.

1. Side Planks

Ideal for building core strength and stability, side planks can help you determine which side of your body needs more work.

1. Lie on your side with your ankles stacked, forearm on the ground, and your elbow under your shoulder.
2. Tighten your core and press down through your forearm to lift your body off the ground. Balance your weight between your forearm and the side of your foot.
3. Hold for 30 seconds, keeping your body straight.
4. Change sides and repeat.

Change the difficulty of this exercise by leaving your outside arm at your side, raising your arm, or placing your hand on your hips.

2. Single-Leg Stance

Standing on one leg is the easiest way to begin practicing your balance.

1. Stand barefoot on an even surface.
2. Lift one leg up, bending the knee toward your chest without moving your hips.
3. With a straight back, balance for 15 seconds.
4. Slowly release your leg and repeat with the other side.

Once you’re comfortable with this exercise, make it more challenging by closing your eyes or standing on an unstable surface like a BOSU® ball.

3. Lateral Hops

Lateral hops are dynamic exercises that help you shift weight between your legs more quickly.

1. Stand with your knees bent in a half-squat.
2. Push off your left foot and hop to the right as far as you can, landing with all your weight on the right foot.
3. Then, jump off your right foot to the left, landing with all your weight on your left foot.
4. Repeat 10 times.

Make this exercise part of your warm-up routine and get the benefits of balancing exercises before your run.

4. Single Leg Squats

A one-legged squat is the best exercise to prevent and reduce pain from runner’s knee, an injury often caused by poor balance.

1. Stand upright with your feet shoulder-width apart and arms extended in front of you.
2. Lift your right foot, shifting your weight to the left.
3. Push your hips back and lower into a squat, lifting your right leg while bending your left knee.
4. Hold for 5 seconds then slowly return to a single-leg stance.
5. Repeat 10 times and switch sides.

When standing on one leg, your weight should shift to the midfoot. This helps keep your bodyweight centered from the feet up while strengthening your leg muscles.

Perform Better with CURREX Running Insoles

Balance is the key to becoming a better, more efficient runner. Runners can increase their balance and their performance by cross training with single-leg exercises and wearing dynamic insoles for running like CURREX RUNPRO insoles.

CURREX is not affiliated with BOSU® or other fitness training devices. References and trademarks used above are examples of recommended exercises used to improve balance in runners.

References:

Barraclough, A. (2023, August 21). 4 best balance exercises for runners. Runner’s World UK.

Ketteler, J. (2006, March 30). All In The Balance. Runner’s World.

Shafiro, M. (2023, April 24). Balance and Stability for Runners. Hospital for Special Surgery.