Lunges are a vital part of training for running. If your hips, knees, and feet don’t play well together, you’re going to have a heck of time getting them to carry your run injury free.

The knee is often times looked at as the ‘dumb joint’. It will respond to whatever is happening in the hip and/or the foot. So if there is weakness, tightness, or poor form (leading to distress) the knee is going to take the brunt of that.

If you already have a strong lunge, you can challenge stability and strength by adding a resistance band (a.k.a. Super Band). This not only wakes up the feet simply by pulling on your sole, it forces your glutes & core to fight for stability. As you extend within the band, the resistance increases giving you the opportunity to build on strength.

This combination has been a staple in my half marathon training. I use it as an extensive warm up before my butterburn to get my feet and glutes ready for the long haul. Whether you’re training for a race or training for life – this combination will only make you better.