Strength Training for Runners
Many runners fall into the trap of focusing on their runs and nothing else. An essential part of training includes strength training if you want to improve your times and fitness levels. In this post we’ll look at the best strength training exercises runners should do, as well as how those exercises can help prevent injury.
1. Core Exercises
Working out your core is so important. Running uses the core muscle group more than you probably realize – having a strong core is critical to keeping you healthy and fast. These exercises will help you get there:
Planks – Everyone’s favorite, the plank is a fantastic way to strengthen your core. Make sure you’re changing it up a bit, not just locking in the traditional plank pose. Do some rotation moves and side plank variations to make sure you’re hitting the whole area.
Bridges – Your glutes are part of your core! They are an essential muscle group for running, and if you want to get more power in your stride, strengthening up your glutes should be your first step.
Crunches – Any number of the different crunch options are helpful to runners, as long as you are complementing them with planks and bridges as well.
2. Lower Body Exercises
Yes, running strengthens your legs. But you need to combine strength training with your running if you want to see improvements. You should counter-balance the repetitive motion of running with exercises that will help tone and strengthen your entire lower body.
Squats – The obvious winner, squats will help you strengthen your lower body in many of the areas that are most important to running. While training for a race, for all these exercises you shouldn’t be working towards maximizing the weight you can lift. Keep the weight to a reasonable level and focus on your form.
Deadlifts – While also being careful to keep the weight to a manageable level, incorporate deadlifts into your workout to help counterbalance the work you’re doing with the squats.
Calf Extensions – Weak calves can slow you down incredibly. Try to work in weighted calf extensions whenever you’re in the gym. This can be done on a machine, or just standing on a step while holding dumbbells.
3. Upper Body Exercises
Don’t neglect your upper body! It is true that the muscles in your torso and arms are not as involved in running as everywhere else, but they’re still important. Especially your back – if you’ve ever run a marathon, you know how hard it can be on your back by the end of the multiple hours of running.
Lat Pull Down – The pull down will hit the areas that are most likely to tighten up after a long fast run. Try to do a few different variations of where your hands hold the bar, as this can help spread out the work.
4. Strength Training and Injury Prevention
Strength training will help you get faster. It will also help you avoid injury! Many running injuries happen when parts of our bodies twist and turn in ways they are not supposed to. Strengthening up the muscles that control our bones and joints is the best way to keep them stable. If one part of your body is weak, the chances of you getting injured by overcompensating for that area are high. Investing time in strength training is the best way to keep yourself running faster and further!