STABILITY BALL Balance + Strength for RUNNERS

Back in the day, when I first started losing weight and getting fit and learning more about being healthy (instead of skinny), all I did for exercise was run.  I loved it so much – still do! – that it simply never occurred to me that I needed to do other kinds of exercise to be fit.


After a few years of injury after injury (shin splints, ankle sprains,IT band issues, stress fractures, etc.), I visited the Sports Medicine doctor one day and during her assessment, she asked me to stand on one foot.  I very nearly couldn’t do it.  I wobbled and bobbled and wheeled my arms just to keep myself from falling over.  On flat, level ground!  She looked at me sort of pityingly and said, “I think we’ve found the problem.”

I had really never given any thought whatsoever to balance as a measure of fitness.  I mean, I had none, so what was there to measure?  Ha!  The doctor sent me home with a list of PT exercises that included lots of balance and hip strengthening exercises.  Truth be told, I wasn’t very diligent about them at the time, but that experience opened my eyes to the fact that I needed to broaden my exercise horizons.

I bought a balance ball and over the course of the next year or two, incorporated a handful of balance and strength exercises into my routine.  I really enjoyed the challenge of the unstable surface, and even though I still find most of the exercises ridiculously difficult, I always look forward to balance ball workouts.  (Side note, in case you’re wondering – I call this piece of equipment a balance ball, but you might know it as a physio ball, an exercise ball, a fitness ball, a stability ball, or a Swiss ball.  So many names, and they’re all the same thing!)

This workout in particular, was exactly what I needed today:  there’s enough work volume to feel like it’s a good full body burn, but it’s not fast-paced work, so I didn’t feel worn out afterward.  You can follow along with the video below or take this printout with you wherever you work out.  Feel free to leave a comment if you have any questions!

STABILITY BALL Balance + Strength for RUNNERS Workout Breakdown - Pahla B Fitness


Warm Up:   Do approximately 20 Arm Circles and Inchworms (in the workout video, I’m just chatting about the workout, so I wasn’t counting at all – it could very well be more reps!)  🙂

Set your timer for intervals of 50 seconds of work and 10 seconds of rest.  Do each exercise for one work interval, repeat the circuit 3x.

  • Pointer Dogs
  • Single Leg Hip Rolls (one interval on the left leg, one interval on the right)
  • Supine Walk Ups
  • Prone Walk Outs
  • Front Hold Deadlifts
  • Up ‘n Downs

Finisher:  Single Leg Stand Ups (one interval on the left leg, one interval on the right)

Can’t see the video below?  Click here:


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