Mountain Legs
Mountain Legs is a short post-run strength routine designed by David Roche of SWAP Running1 — just 2 exercises, about 3 minutes total. It's the routine most runners should start with: simple enough to do after almost any run, and effective across years of training as you gradually add reps.
What it's for
Where a longer routine like [Speed Legs](https://runsense.ai/articles/speed-legs.html) or [Ultra Legs](https://runsense.ai/articles/ultra-legs.html) is for athletes with a specific weakness or higher-output needs, Mountain Legs works for almost everyone — it's the default. Two single-leg movements build the quad and hip strength that supports climbing, descending, and general durability, without asking for a gym or much time.
The 2 exercises
Both exercises are single-leg and bodyweight to start. Do them post-run, and increase the rep count over time as they get easier — this routine is meant to scale with you for years, not just a few weeks.
- Single-leg rear lunges — 20 to 50 reps per leg.
- Single-leg step-ups — 30 to 50 reps per leg.
How often
Most days you run is fine for most athletes — it's short enough to not compete with your running. Start at the low end of the rep ranges and build up gradually as the movements feel easy and controlled.
Safety
Work with a physical therapist or strength coach directly if you can — this is general guidance, not individualized coaching. Ease into higher rep counts rather than jumping to the top of the range, and skip or scale back either exercise if it aggravates a knee or hip issue.
Sources
One running guide a week.
Calm, useful, no spam. Plain-English coaching from the Runsense team, once a week.