Too much of the same can become too much. Also for runners. Strength training is a great addition to your running routine, as it makes you a stronger runner, helping to prevent injuries.
Running is fantastic. You likely agree if you're reading this. But maybe you've discovered that running's repetitive training is tough on the body. Strength training is an excellent and sometimes necessary supplement to prevent injuries.
Read on for exercises that not only reduce injury risk but make you a better runner.
Strength training has a mixed reputation: 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. Begin strength training at home. A resistance band and weights can go a long way.
Once this is routine, and you've felt how a little alternative training eases running, consider if a weekly gym hour suits you.
Training's secondary benefits:
- New stimulus for legs refreshes 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 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 without machines or heavy weights and prevent injuries by strengthening support muscles used in running. 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 are not just injury-preventive. They can also make you a faster runner. All four exercises specifically strengthen muscle groups that directly support running movements.
Exercises can be done at home without load or with resistance bands or weights. If your main goal is to refresh legs, isolate movement during exercises, like not squatting deep (> 90-degree knee angle). Think slightly deeper than running movement.
The limited movement reduces load so you don't hurt your legs, yet still gain all the benefits mentioned. 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
Best exercises for a strong core
Strength training boosts running performance
Often people stick to training forms where they're strongest. Those with good stamina further train endurance, while those strong with muscle mass continue strength training, etc. Maybe you're one of them?
Experts suggest combining running with strength training for a better, more versatile routine. By training variedly, you prevent overloading by working the entire body during sessions.
Simultaneously, strength training also enhances running performance, reduces injuries, and adds fun and variety to your training week.
Happy training!
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