Samantha began running at 13, starting on the track before discovering trail running in her twenties. Years of training and racing have given her a deep understanding of the highs and lows of endurance sport. As a coach, she shares that experience to help runners train efficiently and race with confidence across road and trail. 

Samantha works with middle, long-distance and ultra runners. She builds systematic training plans that include strength and conditioning, running mechanics, technique retraining, heart-rate and lactate-threshold-based programming, as well as nutrition, race preparation and strategy. Recovery is a central pillar in her approach.

We had an experience to have a quick talk with her how endurance athlete should build the strength and recovery plan. Those are home-based exercise which you can do anytime and anywhere.

Simple tools, targeted purpose — each exercise addresses a specific weakness that causes runner knee pain, IT band issues, or ankle sprains. 

Simple tools, targeted purpose — each exercise addresses a specific weakness that causes runner knee pain, IT band issues, or ankle sprains. You can use a tool such as resistance bands to get more benefit of the exercises.

Wall Sit

Isometric hold that safely activates knee stabilizers and the core.

Position yourself against a steady wall with thighs and calves forming a 90° angle when viewed from the side. Hold the position — muscles stay contracted at the same length.

How to perform

1. Lean back against a steady wall.
2. Slide down until thighs and calves form a 90° angle from the side view.
3. Hold the position — no movement, no bouncing.

Why this matters

Muscles stay at the same length while producing force — this makes it very safe for the knee joint. Do it before your run or before heavy squats to activate core muscles.

Single-Leg Sit Down / Stand Up

One-legged chair squat — knee conditioning, glute medius, and balance in one move.

Sit on a chair, lift one leg into the air, and drive up through the working leg. Sit down quietly with control. Repeat.

How to perform

1. Sit on the chair.
2. Extend one leg into the air.
3. Push through the standing leg → stand up.
4. Lower yourself quietly back to the seat under control.

Progression for beginners

If you're new to strength work, raise the chair height — a higher seat makes it easier. Lower the height as you get stronger.

Banded Crab Walk

Lateral walking that targets the glute medius — the stabilizer that prevents knee cave-in on runs and hills.

Loop a resistance band around your ankles (or higher, for easier). Walk sideways while keeping your toes pointing forward, driving each step through your heel.

How to perform

1. Place the band around your ankles (easier: above the knee).
2. Step laterally to one side, then walk back.
3. Drive each step through your heel, not your toes.
4. Keep toes pointing forward — never rotated out.

⚠ Common mistake

If your toes point outward, you'll feel it in the IT band instead of the glute. Correct form keeps effort in the glute medius.

Banded Ankle-Out

Ankle isolation for runners who sprain frequently — especially trail runners.

Loop the band around your foot, anchor with the other leg, and point the foot outward from the heel at a steady pace. Control the return.

How to perform

1. Loop the resistance band around your foot.
2. Use the other leg as your support / anchor point.
3. Point the foot outward from the heel at a steady pace.
4. Return under control · repeat.
5. Stop when fatigued, then switch legs.

Dosage

Count 10 to 20 reps depending on strength. If 20 leaves you fatigued, stop and switch to the other leg.

These exercises are easy to set up — start light, then earn more volume as your body adapts. 

Week 1 — Beginner: 1–2× per week

New to strength work? Start here. Focus purely on form and control.

As strength builds, Increase frequency. Add more sessions per week once the movements feel confident and controlled.

Add reps & intensity. Grow the challenge over time — more repetitions, harder band placement, lower chair.

• Focusing only on soreness—some soreness is normal, but sharp or persistent pain is a warning sign.
• Skipping sleep—sleep is the foundation of all recovery.
• Ignoring nutrition—especially protein and overall calories.
• Doing intense workouts too frequently—your body needs easier days to absorb the training.
• Jumping back into hard training after illness or injury too quickly.

• Prioritize sleep—set a bedtime goal for several nights.
• Fuel after training with protein and carbs within a couple of hours.
• Hydrate well, and add electrolytes on long or hot days.
• Take an easy day after your hardest session.
• Incorporate a short mobility routine and stop if pain worsens.