Strength training for runners is more than an optional element of the training routine. When you strengthen your muscles, you improve your race and the appearance of your body while decreasing your risk of injury.
The stronger you become, the more strain your muscles will be able to take during your training runs. You will also enjoy a well toned body that benefits your life outside of running.
If you aren’t currently training for strength or want to add to your collection of workouts, the following exercises will get you started.
1. Simple Leg Raises
Simple raising your legs in a repetitive fashion can work all muscles from your hips down.
Try lying on your side and lifting your leg straight up and down, stopping at the top to pulse a few times on the last repetition.
Then try tapping the floor in front of your bottom leg with the toe of the top leg, and then arching the leg like a rainbow to tap the heel on the floor behind the bottom leg.
Do equal repetitions of these raises on each leg.
You can also stand up and raise your leg out to the side, squeezing your rear end and flexing your foot as you go. You can raise the leg to the back and front to work muscles from different angles. Work each leg with an equal number of repetitions.
2. Leg Extensions
You can find leg extension machines at most fitness clubs or gyms.
You sit on a bench with your feet lifted up, the soles of your shoes pressing against a flat platform.
After setting the weight to the appropriate number of pounds, you push your legs out against the platform.
There should be no pain in the knees or legs while pushing because that is a sign that you need to take the weight down some.
Leg extensions are critical to strength training for runners, since they work your quads. Much of your power during a run comes from the quads, but they also protect and support your knees so they are less impacted by the pressure created by running.
The stronger your quads are, the stronger you will be when out on runs.
3. Leg Curls
You can find leg curl machines in most fitness clubs or gyms as well.
You will lie face down and lift weight by pulling your heels back and down toward your legs. Just like with leg extensions, you should not feel any pain during this motion.
If there is some pain or too much tension for your comfort, take the weight down some.
You can do a home version of leg curls in a standing position if you don’t have access to a leg curl machine.
Stand with legs hip width apart and hands on hips, and then move one leg back a little with the toe pointed to the floor behind you. Curl that leg up with your heel touching the back of your leg before going back to the floor.
You can add ankle weights if you want to increase the pressure on your muscles.
4. Crunches
Basic crunches will strengthen the core of your body, which stabilizes your body during a run and all other activities throughout your day.
Experiment with different types of crunches so you work the upper and lower abdominals as well as the muscles down the sides of your core.
Make sure you keep your chin up from your chest and allow your abdominals to do the work, rather than pulling up with your upper body.
5. Toe Crunches
This is one of those movements that set strength training for runners apart from strength training for bodybuilders or someone who just wants to lose a bit of weight.
Runners put their toes through a lot of grueling work, so they need to train them for strength while others would neglect this area of the body.
Lay a hand towel or washcloth on the floor in front of you while sitting down. Grab the towel by your toes and pull it toward you. Put the towel back to the start point and repeat at least a few times on each foot.
You can also do by picking up pencils and other items that fit easily in the grip of your toes.
6. Lunges
There are many different types of lunges out there, and they all work your leg muscles for overall lower body strength.
Static lunges are performed in one place by taking one leg out in front of the body and bending down to a ninety degree angle.
Make sure your weight is balanced on the heel of your back foot and you are not leaning your weight forward onto the front knee. Rotate legs for at least ten overall repetitions.
You can also do walking lunges by going out into a lunge and then pulling the back leg forward and straight into the next lunge. You will need more space to do this type of lunge.
You may also experiment with placing your front leg at different angle from the body to work your muscles from different angles.
7. Simple Rows
You can do rows on a weight machine or with dumbbells. You simply pull the arms from an extended position back to the point the elbow pushes out behind you.
With dumbbells, you will do this while bent over with a knee and the stabilizing arm propped on a bench, couch, or chair. This way you are pulling your weight from a downward position up to the hip, elbow pointing out behind you.
8. Bench Press
Lie on your back with dumbbells in each hand, either on the floor or a bench. Simply push the weight up toward the ceiling and then pull them back down to start position. You can also do this movement on a weight machine.
The benefit is to your upper body, your overall health and this strength training for runners is valuable to your running performance.
9. Arm Curls
You can work your biceps by holding your dumbbells down in front of your hips and then bending your elbows to pull them up to your biceps.
You can work your triceps by lifting your dumbbells from your shoulders up to a straight arm position over your head. These curls can be done on a weight machine as well.
10. Push-Ups
This is one of the most basic exercises out there, but it is still a benefit to runners. Challenge yourself to do more push-ups, one-arm push-ups, and other varieties.
These strength training for runners moves should definitely help you to run better!
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