There are different types of runners – some who run for fun, some who run for exercise, and some who run competitively.
No matter what your position of experience or savvy is, there are certain exercises that all runners can do to upgrade their performance.
Benefits of Strength Training for Runners
Strength training is good for runners because it helps to enhance energy usage efficiency, which is the amount of oxygen that your body uses while you’re running at a certain pace.
When you enhance your running efficiency, you can run at the same pace with lesser exertion. This is because stronger muscles take lower oxygen to produce the same measure of power.
In addition, strength training can help to avert injuries by improving the stability and elasticity of muscles around the joints. It also helps to make strong bones and more resilient connective tissues, which can reduce the threat of stress fractures.
Core Exercises for Runners
A strong core can help you to run with better form and can also improve your running economy.
Planks
Planks are a great exercise for runners because they target all of the muscles in the core. To do a plank, start by lying on your stomach with your forearms on the ground. Also, raise your body so that you’re resting on your forearms and toes. Hold this position for 30-60 seconds.
Bike Crunches
Bike crunches are a great exercise for runners because they target the abdominal muscles. To do this exercise, start by lying on your back with your hands behind your head.
Also, bring your knees in toward your chest and lift your shoulders off the ground. Next, twist to the left and bring your right elbow to meet your left knee. Return to the starting position and reprise on the other side. Continue alternating sides for 30-60 seconds.
Leg Exercises for Runners
Strong legs are essential for runners because they help to power your stride and improve your running efficiency.
Squats
Squats are a great exercise for runners because they target the muscles in the legs and hips. To do a squat, start by standing with your feet shoulder-range apart and your hands behind your head.
Then, lower your body down into a squatting position by bending at the knees and hips. Return to the starting position and reprise for 10-15 reiterations. Tip: Make sure your knees do not go beyond your feet during a squat.
Calf Raises
Calf raises are a great exercise for runners because they target your calves. To do a calf raise, start by standing with your feet shoulder-width apart. Then, raise up onto your toes and hold for a count of two. Lower back down to the starting position and repeat around 10 to 15 times.
Mobility Exercises for Runners
Mobility exercises are important for runners because they help to improve range of motion.
Hamstring Stretches
Hamstring stretches are important for runners because they help to improve inflexibility in the hamstrings. This can help to prevent injuries similar to pulled muscles or strains.
To do a hamstring stretch, start by lying on your reverse with your legs straight. Also, raise your right leg and hang onto it with your left hand.
Gently pull on the leg until you feel a stretch in the hamstring. Hold this position for 30 seconds before repeating on the other side.
Hip Flexor Stretches
This can help to help injuries similar to strains or pulled muscles. To do a hip flexor stretch, start by standing with your feet shoulder-width apart and your hands on your hips.
Also, take a large step forward with your right bottom and lower your body down into a lunge position. Return to the starting position and repeat with the left leg. Continue alternating legs for 10-15 reiterations.
Plyometric Exercises for Runners
Plyometric exercises are a type of training that uses explosive movements to help enhance power and performance.
These exercises can be advantageous for runners because they can help to improve running speed and acceleration.
Box Jumps
To do a box jump, start by standing in front of a box or platform that’s about midriff height. Also, bend your knees and swing your arms back before strongly jumping up onto the box. Return to the starting position and reprise for 10-15 reiterations.
Hurdle Jumps
To do a hurdle jump, start by standing in front of a line of hurdles that are about midriff height. Also, bend your knees and swing your arms back before strongly jumping over the first chain. Return to the starting position and repeat for 10-15 times.
Conclusion
Exercising the different muscle groups in your body is important for runners. These exercises can help to enhance running performance, avoid injuries, and overall strength and stamina.
