For Runners, strength training is a crucial element in reaching your goals, whatever they may be. There are specific exercises that will help build the muscles responsible for improving your running performance. These exercises can also help you avoid injury and can be done anywhere!
Glutes are often forgotten when it comes to a runner’s routine but weakness or imbalances in them can be detrimental to a runner’s progress. In addition, core strength plays a huge role for runner performance as the individual begins to fatigue. The following exercises can be used for performance and recovery of the runner to help ensure the best quality output.
Plank – Can be done on elbows or on your hands. Elbows or hands should be underneath the shoulders and should be aligned with the hips. 2-3 sets holding from 30 seconds to 1 minute with week to week progression is a good starting point.
Side Plank – Elbows underneath shoulders and legs either bent or straight depending on your fitness level. Again, try to maintain a straight line from your head to your hips. Draw the abs in and keep them engaged throughout the hold. Again, do 2-3 sets for 30 seconds on each side.
Superman – Face down, keep arms shoulder width apart and legs hip width apart. Squeeze your lower abdomen into the floor as you lift arms and legs simultaneously off the floor. Do 2-3 sets of 15 repetitions.
Glute Bridges- Lay on your back with feet shoulder width apart. Lift the hips and squeeze your glutes to initiate the movement. Stop once your hips are aligned with your shoulders then lower your hips back to the floor. Do 3 sets of 15 repetitions.
Squat – Keep your feet about hip width apart. Squat down to about 90 degrees while maintaining good posture. Initiate the squat by pushing your hips back rather than breaking at the knees. Do 2-3 sets of 15 repetitions.
Reverse Lunges -Keep your hips aligned and step back while maintaining good posture. Bend the back knee to 90 degrees as you step and avoid rounding your back. A slight lean forward by pushing the hips out as you step is ideal. Do 2- 3 sets of 15 repetitions.
These exercises are ideal to help improve your running and get physically fit as well!