If you love running, you may want to consider adding strength training exercises to your routine. Unfortunately, many runners focus on cardio without varying their exercise with other types of training. Putting in a lot of miles without cross training or strength training can potentially increase your risk for injuries and result in diminishing returns when it comes to your running progress.
To become a better and healthier runner, you should make time for strength training. And don’t worry about becoming too bulky; resistance training shouldn’t affect your times.
For best results, you should strength train at least three times per week. Your training session doesn’t have to be long. It can be as short as 20 or 30 minutes and you will still reap the benefits. You don’t need to spend hours in the gym, power lift, or buy fancy equipment to be able to strength train effectively.
BENEFITS OF STRENGTH TRAINING FOR RUNNERS
Reduces your risk of repetitive strain injuries. Running is a very repetitive sport, which means that you use the muscle groups more than others. This can create muscle imbalances that can potentially lead to injuries. Strength training allows you to improve muscle balance around your joints and work the muscles that don’t get used as much when you run.
Improves your running efficiency. When the muscles that you use for running are stronger, you are able to run longer and faster with less difficulty. For example, if your calf muscles are stronger, you will be able to push off more efficiently with each stride.
Alleviates boredom during your training program. It’s easy to get bored of your training program when you’re doing the same thing day in and day out. Strength training adds a lot of variety to your training program. The less bored you are, the less likely you are to give up on your program altogether. Without a doubt, boredom is one of the factors that cause people to give up on their fitness goals.
KEY STRENGTH TRAINING EXERCISES FOR RUNNERS
The Plank: The plank is a simple yet challenging core exercise. When done properly, it activates your abdominal, back, and shoulder muscles. To do the plank, engage your core muscles and keep your spine straight. There are many variations of the plank that you can add to your fitness routine to spice it up, including the front plank, side plank, plank walk-ups, high plank, and low plank. If you’re a beginner, start by holding the plank for 20 seconds. Eventually, with some patience and consistency, you will be able to do it for 90 seconds.
Glute bridges: When it comes to running, your glutes are very important. This exercise activates your glutes, hamstrings, and lower back muscles. To do a glute bridge, lie down on your back with your knees bent, and plant your feet on the floor in front of you at shoulder width apart. Lift your hips off the floor while engaging your glute and core muscles. If you need more of a challenge, place a barbell on top of your hips or put an elastic band around your knees. You can also try doing single-leg glute bridges, which will make your stabilizer muscles work harder. Like the plank, the glute bridge also has many variations.
Ball hamstring curls: As the name suggests, this exercise primarily works your hamstrings, while also activating your stabilizer muscles in your core and glutes. To do ball hamstring curls, lie on your back with your arms at your sides and heels on an exercise ball while lifting your hips. With your hips in the air, pull the ball towards you with your feet as you contract your hamstrings. You can also try single-legged ball hamstring curls as this move becomes easier for you.
Squats: When you do squats, you primarily work your quadriceps and glutes. There are many variations of squats that will help keep your strength training routine exciting. You can do squats with weights or without, you can try sumo squats or jump squats, or you can add an elastic band around your knees to engage your gluteus medius. If you really want to challenge yourself as you get stronger, you can also do single-legged squats.
Side leg raises: This exercise strengthens the muscles that keep your knees from going inward when you run while also improving hip stability. You can perform side leg raises while lying down or standing. If you opt for standing, you will work additional muscles that help you maintain balance. This is a great exercise to improve overall balance and coordination, both of which are essential for making you a more efficient runner.
Calf raises: Having stronger calf muscles will help you become a better and faster runner. This is because the calf muscles are responsible for pushing you off the ground with each stride. You can do calf raises using a ledge like stairs or on the floor. You can also opt to have dumbbells in your hands to make the move more challenging. Having strong yet flexible calves will put the spring into each step while reducing your risk for Achilles tendon injuries.
TAKEAWAY
Incorporating strength training into your running routine can significantly enhance your performance and reduce your risk of injuries. By dedicating just 20 to 30 minutes 3 days a week to exercises such as planks, glute bridges, ball hamstring curls, squats, side leg raises, and calf raises, you can improve muscle balance, increase running efficiency, and add variety to your workouts. These exercises, which don’t require expensive equipment or long gym sessions, can make you a stronger, faster, and more resilient runner. Embrace strength training to enjoy a more dynamic and injury-free running experience.
