Athletes who compete in running events are all too familiar with the usual regimen needed for race training, namely that they should go for a run almost daily, with a couple of days off here and there for recovery. Engage in some aerobic exercise to give the joints a rest from the shock of movement. Consume a balanced mix of carbohydrates, proteins, and fats to power your runs. Repeat.
While the commitment level of marathoners and 5K finishers is truly remarkable, they may be neglecting one major aspect – strength training specifically for runners.
Think about mixing up your gym routine and adding some weight lifting exercises to your session. Rather than just using the treadmill or track, head to the weight room for some strengthening.
It turns out that strength training activities can enhance the performance of runners. To begin including some weights in your routine, look below for advice from experts.
Benefits of Strength Training for Runners
Occasionally, runners can be incredibly dedicated to running that the thought of incorporating strength exercises barely registers. Morit Summers, the creator of FORM Fitness Brooklyn, states that all runners gain advantages from doing strength training.
Strength training offers many advantages, one of them being prevention of injury due to increased bone mineral density and improved connective tissue, tendons, and joints, as reported by Shape magazine.
That benefit is critical for joggers since a twisted ankle or a strained hamstring can easily put an end to their runs. Those bothersome injuries can also make daily life difficult as well (crutches are not enjoyable!).
Power can be increased through strength training. In case you didn’t know, the term “power” refers to the ability to generate maximum force through the stretch-shortening cycle, which involves lengthening the muscles to store energy then quickly contracting them to release the energy.
The strength you build can be used to activate the essential muscles when running, thereby boosting your running speed, as well as increasing the force of your strides.
Finally, lifting weights can help to increase equilibrium in the body, which is important for runners.
Polly de Mille, an exercise physiologist and clinical supervisor at the Tisch Sports Performance Center at the Hospital for Special Surgery in New York, has stated that the essence of running is switching feet while in the air.
If you have difficulty keeping your balance on one leg, it can affect your running skills and increase your chances of getting hurt. However, if you train regularly and build strength, you can enhance your stability and balance, enabling you to run without risk of injury.
Strength training can be advantageous to all runners, but it can also be employed as a type of cross-training to tackle aches, pains, and injuries that are particular to each runner, according to Summers.
Studies have proposed that weight lifting can enhance suppleness similarly as (and possibly more than) inactive extending; added to that, that sensation of “stiffness” can be caused by debilitated muscles that result in overcompensation and lopsided characteristics.
If your calves are stiff, strength training combined with mobility exercises will reduce your risk of injury and make your runs more enjoyable.
Strength Training Exercises for Runners
Summers outlines her seven best strength-training exercises for runners that have a major emphasis on strengthening and balance.
Summers suggests that in order to perform the moves correctly and with safety, one should begin slowly and with control. “Speed, strength, and power will come with control.”
Summers suggests that if you are running two to three times within the week, you should also be engaging in strength training for the same number of days. This can be tailored to your own objectives and likes.
Summers suggests that you can work on your entire body in one day by doing two exercises for your upper body, two exercises for your lower body, and one to two core movements. Try to do between eight and twelve repetitions of each exercise; the last few should be hard to finish.
If you’re taking a break from running, you can concentrate more on building strength. You can think about what Summers calls “an upper-body/lower-body split,” which she explains is just having a day devoted to training your upper body and another day for your lower body.
Are you prepared to stop yourself from getting hurt, increase your speed, and improve your overall running experience? Summer explains the details of each of these effective workouts as she does them. Prior to your exercise routine, it is essential to do a warm-up.
1. Reverse Lunge
Summers suggests that a reverse lunge is an effective exercise for not only increasing lower body strength, but also improving single-leg stability.
“I believe squats are for everyone, but if you aren’t going to squat or you want a more specific exercise to strengthen your legs for running, a back lunge would be it. You can load a back lunge in many ways — dumbbells are the most common.”
Position your feet so that they are the same distance apart as your hips and hold your hands together in front of your torso. Move your right foot backwards while keeping the majority of your weight on your left leg.
Move your right foot backward, bending at the hips and bending forward slightly if needed, while keeping your chest up. Bend your lower right knee, aiming to just brush the floor with it. Left heel stays on the ground.
Drive through left leg to return to standing.
Do 8 to 12 reps. Switch sides; repeat.
2. Walking Lunge
Picture walking lunges as a much slower, more powerful variation of the strides you take while running. Summers states that doing walking lunges can help improve strength while performing a forward motion.
Stand with feet hip-width apart and arms at sides. Move your left foot ahead while bending your hips and lower your right knee towards the ground until your knee is bent in a 90-degree angle.
Use both feet to stand up again. Take a break, then lightly tap your right foot beside your left foot, or move on to the next lunge. Take a step forward with your right leg, bending your hips as you lower your left knee towards the floor. Then repeat the same move on your opposite leg.
Continue, alternating sides, for 12 total reps.
3. Single-Arm Standing Cable Row
This action encompasses a great deal of the essentials for running. Summers emphasizes that having the right upper-body, core, and posture strength is essential for successful running.
This exercise covers all those requirements. This task can be done using an elastic band that is connected to a strong base, for example a door or a squat rack.
Position yourself in front of the cable machine with your feet about shoulder width apart. Grasp the cable with your left hand at a level between your belly button and chest. Step backward to lift weight plates off the stack.
Move your feet slightly apart so that your left foot is slightly behind your right foot.
Begin with your left arm outstretched, and draw the weight back towards your hips, with your left elbow pointing forward. Maintain your lower body steady, making sure your hips don’t rotate towards the left as you lift the weight. Upper body can rotate slightly during this move.
Let go of the cable gradually and stretch out your left arm completely to get back to the starting point.
Do 8 to 12 reps. Switch sides; repeat.
4. Single-Leg Deadlift
Summers states that the single-leg deadlift is one of the best exercises for the glutes. She emphasizes that you can gain strength, stability, and be able to advance to more powerful levels.
Stand with feet hip-width distance apart. Raise your right leg up, bending your knee until it is at a 90-degree angle with your foot pointed. To modify, keep right toes lightly touching the ground.
Bend your left leg slightly and then lean forward at the hips to lower your body towards the ground. Keep chest up and core engaged. Keep bending your body until your torso is almost in a horizontal position, then use your left foot to push off and get back to the beginning spot.
Do 8 to 12 reps. Switch sides; repeat.
