5 Exercises to Strengthen Your Feet & Lower Limbs for Better Running These hopping exercises train your muscle–tendon elasticity — the ability to store and release energy with each step instead of attempting to muscle through the ground. When your feet, ankles, and lower legs get better at behaving like springs, running starts to feel: • smoother • lighter • more efficient The exercises: 1️⃣ Pogo hops – build ankle stiffness elastic rebound 2️⃣ Change of support hops – train quick, clean transit