5 Strength Exercises for Runners

Running is a great way to stay fit.  Who doesn’t love the “runners high” with the rush of endorphins and sense of accomplishment?!

But to really improve your running and prevent injury, it takes more than just logging miles.

Incorporating strength training into your routine could be a real game-changer for runners. In this blog, we’ll explore five strength exercises perfect for runners, designed to enhance your running performance and overall fitness.

Exercise 1: Squats

Get ready to feel the burn in your quads, hamstrings, and glutes. These three muscles play an important role in giving runners power and stability. Strong quads and hamstrings help you run faster by generating more force during the push-off phase of your stride. Squats are a compound, total body exercise, so they also improve core strength which is important for correct running form.

Exercise 2: Lunges

Here is another lower body exercise that strengthens your legs and focuses on those important muscles: quads, hamstrings and glutes. Lunges are also good at improving balance, an important element of maintaining a steady gait while running. Just like running, lunges are a unilateral exercise, meaning each of your legs is used independently while supporting your body weight one at a time.

Exercise 3: Deadlifts

Deadlifts are a powerhouse exercise because they target multiple muscle groups, including core, lower back, glutes and hamstrings. They are ideal for maintaining good posture and form, which is especially important for runners who want to work on endurance and covering longer distances. A stronger lower back reduces the risk of lower back pain, a common issue among runners. 

Exercise 4: Push ups

Can’t forget that upper body! Push-ups are a great full-body workout that engages your chest, shoulders, triceps, and core muscles. For runners, a strong upper body is important for maintaining proper arm and shoulder movement, preventing unnecessary fatigue and tension. It also aids in maintaining a good overall posture, which is crucial for breathing efficiency during runs.

Exercise 5: Planks

Core weakness is common in runners, so make sure to incorporate some core-strengthening exercises like planks. Core strength is essential for keeping the correct upright running form, preventing slouching or excessive leaning. By strengthening your core through planks, you’ll enhance your ability to transfer power from your lower body to your upper body, resulting in a more powerful and efficient running stride.  Include planks where you are in the prone position (face down), as well as lateral planks (on your side) to work different parts of your core.

These simple yet effective 5 strength exercises could make a significant difference to your running performance. Give it a go and you’ll notice a difference in your form, endurance, breathing, stability and speed. Not to mention the added bonus of preventing running injuries.

At Fitter Futures, we work with you to improve your running and strength. Our classes are small which means you receive personal guidance and quality coaching from our experienced coaches. Book a free fitness consultation today  ????????

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