Too much of the same can be too much, even for runners. Strength training is a great addition to your running routine, making you a stronger runner and helping to avoid injuries.
Running is fantastic. You likely agree if you're reading this. But maybe you’re here because running's repetitive nature is hard on the body. Strength training is an excellent and sometimes necessary supplement to prevent injuries.
Read on as we recommend exercises that not only minimize injury risks but also improve your running.
Strength training has mixed reviews: Some love hitting the gym, others need a friend to drag them there.
Remember, a little is better than none: Start small to make it a habit. You can start strength training at home with a band and weights.
Once this is rolling, and you've felt how a bit of varied training eases running, consider a weekly gym hour.
Training Benefits:
- Different stimuli refresh your legs by strengthening support muscles.
- Running economy improves with strong, efficient muscles.
- Strengthening support muscles relieves areas challenged by running, reducing injury risk.
Best Alternative Exercises for Runners
- Plank: Strengthens core
- Push-ups: Strengthen arms & shoulders, improving running economy
- Back extensions: Strengthen lower back & glutes
- Leg lifts: Strengthen core
- Standing fire hydrant: Strengthens hips & glutes
These exercises are easy to start with as they don't need machines or heavy weights. They prevent injuries by strengthening support muscles used in running. However, they don't match the impact of dedicated strength exercises.
Best Strength Exercises for Runners
- Squats: Strengthen thighs & glutes
- Deadlifts: Strengthen posterior chain & running economy
- Step-ups: Strengthen hip flexors & coordination
- Lunges: Strengthen thighs & improve landing
These exercises not only prevent injuries but also have the potential to make you a faster runner. All four target specific muscle groups that directly enhance running movements.
These can be done at home without weights or with resistance bands or weights. If your main goal is refreshing legs, isolate the movement during exercises, such as not squatting too deeply (> 90-degree knee angle). Think of it as slightly deeper than a running movement.
This limited movement reduces strain, so your legs don't hurt, yet you gain the aforementioned benefits. This way, strength training doesn’t negatively affect your running.
How to Train
Below is a strength training program with basic exercises covering the body's largest muscle groups.
It’s split into three videos focusing on arms, legs, and core.
Get Strong Arms
Four Effective Leg Exercises
Best Core Exercises
Strength Training Enhances Performance
People often stick to the training they excel at. Those with good endurance keep enhancing it, while the strong continue strength training. Maybe you’re one of them?
Experts suggest combining running with strength training for a more versatile routine. Varied training protects against overload by engaging the entire body.
Meanwhile, strength training enhances running performance, reduces injuries, and provides a more fun and varied training week.
Happy training!
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