Running more quickly and with more endurance are two benefits of using strength training for runners in your training program. According to studies, adding strength training to your running regimen enhances your running economy overall.
Here are several exercises for running-specific strength training.
1. planks
The plank is a crucial core exercise that can help you run more steadily and with more control. Additionally, having a strong core will make you more steady on uneven terrain.
The plank is a straightforward workout that requires you to balance on your forearms and toe tips while keeping your spine “straight as a plank.”
For a couple rounds, aim for 30 to 45 seconds. In the end, you want to maintain good form while holding them for as long as you can.
2. Side Planks
Side planks are fantastic for building muscle for runners. The same principles as the standard plank are used, but your core is now used differently, and your oblique muscles are also added. This time, put your legs on top of one another as you lay on your side.
Your head should remain aligned with your body and ankles as you elevate your hips off the ground while leaning on your right forearm. To maintain balance, keep the other hand on your hip and concentrate on not swaying or shifting. Hold for 30 to 45 seconds, or longer if you can, while keeping your abs firm.
3. Clamshells
You will need a basic resistance band for this exercise. Begin by placing the band just below the knee on each leg. Your top hip and shoulder should be pointed upwards when you begin by resting on your side on the ground.
The ground will be beneath your hips. Keep your feet together and your back straight as you elevate your top knee as high as you can against the resistance.
At the top, pause for a few moment before slowly lowering yourself back down. Aim for two to three sets and perform 10 reps on this side before rotating to the opposite side and performing another 10.
4. Single-Leg Bridge
You’ll begin by lying on your back with your knees bent and your feet shoulder-width apart on the ground. Pushing with the leg that is on the ground, extend one leg straight out in front of you as you raise your body up.
As you push upward, you should contract your glutes and abs. When you come back to the ground, aim to keep your hips level the entire time. To increase engagement before switching to the other leg, you can also keep your body in an upright position for 5–10 seconds before coming back to the ground.
5. Skater Hops
In addition to strengthening the legs and the core, this will aid with balance. You will initially stand straight before bending your knees slightly to simulate sitting down. Then, driving with your right foot, you’ll jump a few feet to the left.
6. Arch Lifting
It is better to perform this without shoes so that your feet are squarely behind your hips when you first stand. While maintaining your toes and heels firmly planted on the ground, rotate your foot’s arch upward.
Avoid tensing up your toes and attempt to hold the position for a few seconds before descending. The arches of your feet will become stronger if you perform three sets of 10 repetitions.
It’s simple to overlook the feet during any strength training regimen, but the stronger your arches are, the easier it will be to maintain a solid running stride and avoid foot fatigue.
7. Half-Kneel Hip Flexor Stretch
It is better to perform this without shoes so that your feet are squarely behind your hips when you first stand. While maintaining your toes and heels firmly planted on the ground, rotate your foot’s arch upward.
Avoid tensing up your toes and attempt to hold the position for a few seconds before descending. The arches of your feet will become stronger if you perform three sets of 10 repetitions.
It’s simple to overlook the feet during any strength training regimen, but the stronger your arches are, the easier it will be to maintain a solid running stride and avoid foot fatigue.
8. Alternating Lunges
These will help your quads and glutes gain strength and power so that you can walk with more force. You’ll begin by standing with your hands on your hips and gazing straight ahead.
With your right leg, take a step forward and bend your knee on the other side just before it touches the ground. Then, execute the lunge with your left leg by pushing through your heel to get back to standing. Once each leg has completed 10 repetitions, switch between the right and left legs. Aim for three sets.
9. Jump Squats
These are simple bodyweight exercises that promote the development of lower body explosive power. When you have to go up hills or need greater strength for longer portions of your run, the jump squat comes in helpful.
Your feet’s heels will be driven through as you rocket higher. Control your weight when you return to the ground with the help of your bodyweight to completely activate the muscles.
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