Duration: 15 minutes
Strength training is the most reliable way to reduce overuse running injuries. This routine builds the foot, ankle and lower leg, the tissues behind Achilles pain, shin splints and plantar issues.
It trains both calf muscles (the soleus, worked with a bent knee, absorbs huge running loads and is often neglected), the shin (tibialis) for control and shin-splint prevention, and the foot's own muscles for a stronger push-off.
Do it twice a week alongside your running. Reps run high here because these are endurance tissues. Build the numbers up gradually, and progress to single-leg or loaded variants as they get easier.