That being said, Strength training exercises for runners is different from that of the average gym rat. Running should concentrate on strengthening the essential muscles and gaits that will maintain your balance, propel you ahead, and prevent injuries. This comprises workouts that target the back of the body, unilateral (or one-sided) exercises, and core stability movements.
There are undoubtedly many reasons for you to avoid strength training, such as your fear of the weight room or your preference to log kilometers rather than lift weights. But you have to pay attention to your physique. You need to start lifting weights if you want to improve as a runner becoming stronger, quicker, and pain-free.
That’s why experts suggest Strength Training For Runners is essential for every player and can achieve goals through training practices and exercises. It will help you to focus on your health, strength, muscles, and overall well-being. So, we are providing the ten best ways that will make you strong and quicker as a runner.
Advantages of Strength Training Exercises for Runners
There are many benefits to scheduling a regular strength training session. First of all, studies indicate that it can enhance your running economy, which makes going farther and faster seem easier by increasing your efficiency. Translated: It improves your driving performance. Strength training might help you avoid injuries that could sideline you because many overuse ailments suffered by runners are caused by muscular imbalances or weakness. This keeps you healthy for the duration of a training cycle, preparing you to win on race day.
Lastly, strength training helps you move in different planes of motion and prepares you for comfort. When moving outside of running shoes, helps you become a more versatile athlete.
How Frequently Should Athletes Work Out
Training Professionals advise completing the 10 exercises mentioned below for the specified number of repetitions twice weekly. Include them in your cross-training or easy-run days. Hollis Tuttle, a licensed personal trainer and run coach in New York City, demonstrates each exercise below. You’ll also find changes and progressions listed because you may want to make some maneuvers harder or easier depending on your skill level. In this manner, as you gain strength, you can refer back to this list repeatedly.
Five Strengthening Activities for Runners
Plank Exercises
Shoulders, Lower Back, and Core are included in this practice. Get down on all fours. Drop onto forearms, keeping elbows squarely beneath shoulders. Return your feet to the plank posture. Put your shoulders back and down, not hunched. Tighten your abdominal muscles to keep your hips and shoulders aligned so that your body creates a long, straight line. For support, tighten your glutes and legs. Try to stay in this posture for 45–60 seconds. Add time gradually as your core strengthens. After 3-5 reps of rest, repeat to increase your potential.
Core Twist Exercises
Oblique muscles, core practice Place your heels on the floor, knees bent 90 degrees, and hands clasped in front of your chest to begin. As though you were stretching your right elbow to the floor, contract your abs, and twist your upper body to the right. Maintain a tall back and turn your torso. Go back to the middle. On the left side, repeat next. That amounts to one iteration. Perform ten to twelve repetitions for better changes.
Scorpion Work
It is an exercise for the hips, back, and abs. To avoid injuring your neck, begin facedown with your arms extended to create a T, your thumbs pointing up, and your chin resting on the floor. Stride to the right, bending your left knee and attempting to contact your right shoulder with your left toes. 30 seconds of holding, then take a step back to the beginning. Repeat with your right leg on the other side. That amounts to one iteration. Perform three to five repetitions. Just place your toe instead of your shoulder at the opposing hip. As you get more flexible and mobile, you can advance to reaching for your shoulders.
Reverse Stretch
This exercise includes the practice of the middle back, shoulder, glutes, and lower back. Lie facedown on a stability ball with feet set wide for balance. Bend elbows and place hands softly behind the head. Squeeze the glutes and lift the torso. Hold for 1-2 seconds. Release back down to the starting position. Perform ten to twelve repetitions. Not even a stability ball? The exercise can be performed on an exercise mat: Your body should remain in contact with the ground as you elevate your arms and thighs off the floor. To increase difficulty, hold little dumbbells.
Bend to Press Overhead
It is the work on shoulders, lower back, upper back, hamstrings, and glutes. Position your feet hip-width apart. With both hands racked at the shoulders, hold dumbbells. Lower into a squat by sending your hips back and down until your thighs parallel the floor. As you drive through your feet to stand back up, press the dumbbells overhead, keeping your biceps close to your ears. Return the weights to your shoulders. Repeat. Perform ten to twelve repetitions.
Use only one weight at your chest and perform squats without pressing down. Alternatively, do the squat without the dumbbells. This is the best Strength Training For Runners.
