Running is a sport that can see a lot of injuries do to its repetitive impact. Here are five strength training for runners exercises that you can easily add to your running program to reduce your chance of running related injuries.
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Squat:
The squat is a multi-joint exercise that primarily strengthens the hamstrings, hips, quadriceps, and glutes. “These are the biggest and most important muscles for runners because they power your stride,” explains Jason Fitzgerald, USATF certified coach and creator of Strength Running.
Find more resources on squats strength training for runners here.
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Deadlift:
Deadlifting will help you hold onto solid running form longer. Again, done correctly, deadlifts train scapular rotation, which will contribute to a nice upright, solid torso. Not only is an upright torso more efficient while running, but that scapular rotation will help keep your airways open.
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Lunge:
Lunges are ideal for runners because, to some extent, they are just like running. When you perform lunges, your body is slightly off balance with more emphasis on a single-leg motion at a time, just like when you run. Not only that, lunges target the main running muscles—your hamstrings, quadriceps and the glutes.
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Push-Ups
Runners who perform “soft” pushups with overextended posture also tend to run soft and overextended. This disconnection contributes to a whole host of problems, including low back pain, IT band pain, collapsed arches and a clipped runningstride. Performing a better pushup addresses these issues.
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Plank
Planks are one of the most popular exercises for runners, and for good reasons. The simple exercise builds stronger cores, improves your running form, and helps you sculpt flat abs, all in only a few minutes per day.
If you’d like a customized program to help with your running practice, get in touch, we’re here to help!