Too much of the same can be too much. Also for runners. Strength training is a great addition to your running routine, making you a stronger runner and helping you avoid injuries.
Running is fantastic. You likely agree if you're reading this. But maybe you're here, in an article about strength training, because you've realized that running's repetitive nature is tough on the body. Strength training is an excellent supplement and can even be necessary to prevent injuries.
Read on as we recommend exercises that not only minimize injury risk but also make you a better runner.
Strength training has mixed reviews: Some can't wait to hit the machines, while others need a friend to drag them along.
Remember, a little is better than none: Start small so the habit sticks and grows over time. You can start strength training at home. With a resistance band and some weights, you can go far.
Once this is going, and you've hopefully felt how a bit of alternative training can ease running, consider if a weekly gym session is for you.
Training's Additional Benefits:
- The different stimulus refreshes your legs by strengthening support muscles.
- Your 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 and shoulders, improving running economy
- Back extensions: Strengthen lower back and glutes
- Leg lifts: Strengthen core
- Standing fire hydrant: Strengthens hips and glutes
These exercises are easy to start as they don't require machines or heavy weights, and they prevent injuries by strengthening support muscles used in running. However, they don't have the same effect as dedicated strength exercises.
Best Strength Exercises for Runners
- Squats: Strengthen thighs and glutes
- Deadlifts: Strengthen posterior chain and improve running economy
- Step-ups: Strengthen hip flexors and coordination
- Lunges: Strengthen thighs and improve landing
These exercises not only prevent injuries but also have the potential to make you a faster runner. All four exercises specifically strengthen muscle groups that directly support running movements.
Exercises can be done at home without weights or with resistance bands or weights. If your main goal is to refresh your legs, you can isolate the movement during the exercise, for example, not going deep in your squat (> 90-degree knee angle). Think of it as slightly deeper than the movement you'd make while running.
The limited movement reduces strain, so you don't get sore legs but still gain all the mentioned benefits. This way, strength training doesn't negatively impact your running.
How to Train
Below is a strength training program with basic exercises covering the body's major muscle groups.
The program is divided into three videos with exercises for arms, legs, and core.
Get Strong Arms
Four Effective Leg Exercises
The Best Exercises for a Strong Core
Strength Training Improves Running Performance
It's common for people to stick to the training form they're strongest in. Those with good endurance continue to train it, while those strong with muscle mass keep strength training, etc. Maybe you're one of them?
Experts suggest combining running with strength training for a better, more versatile routine. By training varied, you protect your body from overload by working the whole body during sessions.
At the same time, strength training also enhances running performance, reduces injuries, and makes for a more enjoyable, varied training week.
Happy training!
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