Most athletes become runners or endurance athletes because they don’t particularly like traditional strength-training, we totally get it.
But hear me out. What if I told you 20-30 minutes of strength training 1-3 times a week could dramatically increase your mileage and/or speed AND help you prevent injury? Kind of sounds like a no-brainer to me.
Here’s the thing, it is VITAL to the longevity and optimization of your running career that you incorporate some basic lower extremity strengthening, because not only will it help you get into and maintain more optimal running form, but it will also help you generate power and speed to make you a better, stronger runner overall.
Once you gain some consistency with a solid strength training routine, I can guarantee you will notice the positive effects during your runs. Below we have outlined our favorite non-negotiable strength exercises specifically designed to assist and enhance your runs. For all the exercises listed below, there are MANY ways to make them harder as you get stronger, and I go through several progressions of each in the video below, so be sure to watch!
  • Clamshell – This exercise targets your lateral glutes, which play a huge role in keeping your pelvis even when standing on one leg (aka when running!). A big issue that leads to injury is too much movement through the hips while running. By increasing the strength in this muscle group, you decrease the movement that occurs while you are running which thereby decreases the stress on your joints and ligaments.
  • Bridge – This exercise targets the glutes as well, but more so the big posterior part of your glutes that most people think of when training their butt muscles. This exercise puts you into hip extension which is an extremely important position to be strong in when you’re a runner. Any time your leg is behind you, your hip is in extension. If you don’t train the position outside of running, it makes sense why the body doesn’t accept it well with 3+X your body weight added while running.
  • Step-up – This is a staple exercise that works your entire lower body, and isolates it to single leg so the stronger side isn’t able to compensate as much. We love it because it simulates the posturing of running while improving balance and using your calves, glutes, quads, and hamstrings in unison, which is exactly what needs to happen during efficient running.
  • Squat – This may seem like an old-school strengthening exercise, but the basics never stop working. Squatting is a foundational movement of strength that everyone should be incorporating into their training, no matter your age or sport of choice. It moves your hips through a full range of motion, and everyone does them everyday whether you want to or not! So, training them not only helps with overall strength, but improves ease of everyday activities and movements as well, win-win!
  • Single leg heal raise – When running with proper form, you are landing more on your forefoot, which thereby adds stress to the calves. This can cause pain and strains if the calf muscles aren’t strong enough to withstand all this extra pressure. This exercise or a variation of it can help you prevent injury and make you a stronger runner if you are able to maintain better running form over increased mileage.
If you need help incorporating these exercises into a full routine or have any questions about if they are appropriate for your unique situation, don’t hesitate to reach out!
Are you an active adult or athlete living in Roswell, Johns Creek, or Alpharetta, and experiencing an injury that is holding you back? Since 2008 our proven 3 step plan has helped people stay in the game and keep doing all the awesome activities they love. Please give us a call or text at 678-400-0300.