Top 5 Strength Exercises To Improve your Running

Strength training is an important part of any runner's training plan. It can help improve running economy, reduce injury risk, and boost overall performance. Here are the top 5 running strength training exercises:

Split squats

Split squats are a great way to strengthen your quads, glutes, and hamstrings. To do a split squat, stand with your feet shoulder-width apart and one foot forward. Lower your body down until your back knee almost touches the ground. Keep your weight in your front heel and your back knee pointed behind you. Stand back up and repeat on the other side.

Single-leg squats

Single-leg squats are another great way to strengthen your quads, glutes, and hamstrings. To do a single-leg squat, stand on one leg and bend your knee until your thigh is parallel to the ground. Keep your weight in your heel and your back straight. Stand back up and repeat on the other side.

Romanian deadlifts

Romanian deadlifts are a great way to strengthen your hamstrings and glutes. To do a Romanian deadlift, stand with your feet shoulder-width apart and bend forward at the hips, keeping your back straight. Lower the weight down until it reaches your knees, then slowly stand back up.

Step-ups

Step-ups are a great way to strengthen your quads, glutes, and calves. To do a step-up, stand in front of a step or bench. Step up onto the step with one leg, then bring your other leg up next to it. Step down and repeat on the other side.

Plank

The plank is a great way to strengthen your core, which is important for running. To do a plank, start in a push-up position with your forearms on the ground directly under your shoulders. Engage your core and hold the position for as long as you can.

These are just a few of the many running strength training exercises that you can do. If you are new to strength training, it is a good idea to start with a few exercises and gradually add more as you get stronger. You should also talk to your doctor or a physical therapist before starting any new exercise program.

How to incorporate running strength training into your routine

If you are a beginner, you can start by strength training once or twice a week. As you get stronger, you can increase the frequency of your strength training workouts to two or three times a week.

It is important to do strength training on non-running days. This will give your body time to recover from your running workouts.

When you are strength training, you should focus on compound exercises that work multiple muscle groups. These exercises are more effective than isolation exercises that only work one muscle group.

Here is a sample strength training workout that you can do:

Warm-up: 5-10 minutes of light cardio, such as walking or jogging.

Exercise 1: Split squats (3 sets of 10-12 repetitions)

Exercise 2: Single-leg squats (3 sets of 10-12 repetitions)

Exercise 3: Romanian deadlifts (3 sets of 8-10 repetitions)

Exercise 4: Step-ups (3 sets of 10-12 repetitions per leg)

Exercise 5: Plank (3 sets of 30-60 seconds)

Conclusion

Strength training is an important part of any runner's training plan. It can help improve running economy, reduce injury risk, and boost overall performance. If you are a runner, I encourage you to incorporate strength training into your routine.

Here are some additional tips for runners who are new to strength training:

Start with a few exercises and gradually add more as you get stronger.

Talk to your doctor or a physical therapist before starting any new exercise program.

Focus on compound exercises that work multiple muscle groups.

Do strength training on non-running days.

Warm up before each strength training workout.

Cool down after each strength training workout.

With a little effort, strength training can help you become a stronger, healthier runner.

Search This Blog

Teach Master