Many runners do not realize the importance of strength training. Running is a great cardiovascular exercise, but pure cardio without strength training can increase your risk of injury. Commonly, runners tend to have weakness or muscular imbalances that can result in inefficient running form or injuries.
Research shows that runners who incorporate strength training into their routine outperform those who purely focus on cardio and endurance training. Some runners are hesitant to strength train because they think it will make them bulky and slower.
Strength work accomplishes two goals for runners that is to prevent injuries, help to run faster by boosting neuromuscular coordination, power, and stride efficiency. So, choose your weights and repetition wisely if you want to get stronger but not bigger.
If you’re not sure how to incorporate strength training into your workout regimen, here are 5 great exercises that every runner should be doing regularly.
1. Planks
Planks are great for strengthening the core. Having a strong core will help stabilize you during your runs. The stability you get from a strong core will help to minimize the amount of energy you have to expend, hence, you’ll be able to run longer.
Try holding in a plank position for 45 seconds to start and aim for 3 to 5 repetitions. As your core gets stronger, you can increase the duration of the hold.
Image via : verywellfit
2. Single-leg Squat
The single-leg squat is an amazing exercise, which is proven to build the most strength in both the gluteus medius and gluteus maximus at the same time. At the same time, you will activate the quadriceps and all the muscles of the lower limb.
It is a true test of balance, coordination, and strength of both our legs.
3. Squat to Overhead Press
This workout is a great full-body exercise that works the glutes, hamstrings, quads, low back, shoulders, and upper back, basically all the muscles you need to strengthen to be a better runner.
Try using lighter weights if you’re new to this workout, then slowly work your way up to using resistance bands around your upper thighs. Perform 3-5 sets of 10-12 reps.
Image via : ACE Fitness
4. Overhead Walking Lunge
Walking lunges help strengthen the leg muscles, and holding weights overhead will challenge your core and strengthen the shoulders.
Aim to perform this exercise for 3 to 5 sets of 6 to 8 reps on each leg. Start doing these exercises 2 to 3 times per week to become a stronger and more balanced athlete.
Image via : verywellfit
5. Push Up
A basic upper body strength exercise that develops our shoulders, back, chest, and core are all essential for maintaining a strong posture and running form.
You can try performing one set to failure and score yourself with this score sheet; Needs work: <10reps; Standard: 20-30 reps; Advanced: 30> reps.
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