Creative Commons Image Courtesy of HeidiGol on Flickr
It comes as a surprise to many beginner runners that strength training should be a part of workout routine of every runner. The reason is that there’s a wide misconception among runners that strength training is just a cross-training program that can be done on non-running days or only if you have enough time. When, in reality, it is the backbone of best endurance training. If you are a runner and have never heard of strength training strategies yet, then you must immediately learn them. It is very important to adjust strength training exercises into your routine to become a better runner. It not only aids you in injury prevention but also makes you faster and stronger.
Below, we have listed the top three exercises recommended by the experts for faster and efficient running.
- Bodyweight squats
Image Courtesy of OK Photographer on Flickr
Image Courtesy of OK Photographer on Flickr
This exercise targets running specific muscles of the body. Running coach Carl Leivers, based in Atlanta, has called this exercise the best strength training exercise. “If I had to pick just one strength training exercise for runners it would be body-weight squats,” says Leivers.
How to do: Stand with your feet apart the distance of your hips and your toes facing front. Now, sit down slowly as if you are sitting on a chair (except that there is no chair) while keeping your knees in the same plane as your toes. Once your knees form a 90 degree angle, return to standing position slowly.
Recommended: 8-12 repetitions, add weight as you get better
- Single leg squats
This exercise is very crucial for balancing your steps while running as it helps you develop solid balance in pelvis and greater stability in stride. “This can help a lot with people with foot pronation,” says John Martinez, the assistant head doctor for the Ironman World Championships.
Image Courtesy of nakspud on Flickr
How to do: Balance on one foot and sit back slowly as if you are sitting on a chair while keeping the other leg straight the whole time. Once your thigh makes 90 degree angle with your lower leg, return to your standing position slowly.
Recommended: 8-12 repetitions then switching to other leg
- Single leg dead-lifts
It is a glute specific exercise which helps build the glute muscles. Martinez says, “A lot of runners are hamstring dominant and don’t use their glutes.” This shouldn’t be the case at all and the glute muscles must be utilized while running. So kick-start your glute muscles with this exercise.
Image Courtesy of allan4305 on Flickr
How to do: Hold the weight out in front of your body and bend your knee slightly while lifting the opposite leg backward. This will make your waist your pivot. Now lower the weight slowly until you approach your standing leg’s knee. Then come back to your standing position.
Recommended: 8-12 repetitions then switching to other leg
