Strength training should be just as much of a part of a runner’s training plan as intervals and long runs — The runners who strength train perform better with less risk of injury. Time spent on strength training will pay off in your running performance. Strength training isn’t cross training, it’s an essential part of your run training plan.
Don’t worry. You don’t have to trade all the miles in for meathead time at the gym. If you spend 15 minutes before you run or 30 to 45 minutes twice a week, you’ll start to build the strength that is needed to get better running results.
For today’s “workout” Wednesday, I’ve narrowed it down to five runner-specific strength exercises that will get the best results. Work to include these in your training plan and watch your results soar.
SINGLE LEG DEADLIFT
WHY IT’S GOOD FOR RUNNERS
Any effective strength for runners program should include single leg work. When you run, you alternate balancing on one leg at a time for the duration of your run. Your running will improve when you build independent hip strength.
VARIATIONS TO TRY
While single leg work is effective for runners, a standard two leg deadlift helps build strength in the posterior chain (the muscles on the backside of your body). Strength and power in the glutes and hamstrings is essential for runners.
LIFT AND CHOP
WHY IT’S GOOD FOR RUNNERS
Rotational exercises in the transverse plane build core stabilization between the upper and lower body and strengthen the oblique muscles. Stabilization in the core allows us to maintain proper form for a longer period. To run strong and avoid injuries, we need to train in the transverse plane with moves like the wood chop.
VARIATIONS TO TRY
Try a single leg wood chop to incorporate balance training.
PLANK WITH ROW
WHY IT’S GOOD FOR RUNNERS
A plank with a row is an anti-rotational exercise. When you hold your core steady against resistance to rotate you build stabilization. A strong core keeps you upright with good form on your runs.
VARIATIONS TO TRY
Try a side plank, an elbow spider plank, and plank jack.
BACK LUNGE TO BALANCE
WHY IT’S GOOD FOR RUNNERS
Lunges build single leg strength and balance.
VARIATIONS TO TRY
Lunge with a twist, walking lunges, and jumping lunges are all great exercises for runners.
LATERAL SQUAT
WHY IT’S GOOD FOR RUNNERS
Lateral moves in the frontal plane (side to side) strengthen the Gluteus Medius which keeps your pelvis steady when you run. Weak hips can lead to poor running mechanics, which not only makes running less efficient (harder), can lead to injuries.
VARIATIONS TO TRY
A traditional two-legged squat strengthens your large leg and hip muscles. Muscles stabilize the joint, so stronger muscles lead to less joint injuries. Advanced athletes can try a single-leg squat for the single leg strengthening benefits.
Are these exercises a part of your strength training programming? With just a little strength training each week you can become a better, stronger, faster runner. It’s well worth the effort.
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Runners who strength train are stronger, faster, and less injury-prone! While focusing on runner-specific exercises, I’ll show you the benefits of resistance training with one piece of equipment—a kettlebell. This program is five weeks of progressive workouts that take about thirty minutes each, two to three times per week.