Whether you're a seasoned marathoner or a running newbie, your dedication to pounding the pavement probably takes priority over strength training in your weekly workouts. And why shouldn’t it? You're a runner.You have a system, and spending time bulking up with weights can seem counter-intuitive when you're focused on making strides. But running takes strength and, like it or not, strength takes training.
The key to getting the most out of it is to focus on the right kind of strength training for you. It doesn't have to add bulk; in fact, it can often accomplish the exact opposite, making you leaner, faster, and more efficient. Plus, it can help keep you injury-free to boot. Research shows that strength-training can also have a huge impact on long-term health by reducing the risk of high cholesterol, diabetes, and depression, and increasing heart and cognitive function.
Incorporating some strength training into your exercise routine can be a little intimidating, but don't worry—we've been there. Once you hammer out the essentials, you'll soon be in the best running shape of your life. All of these moves can be done anywhere, anytime, without equipment, and in less than half an hour.
SQUATS
Squats are a runner's best friend. They use pretty much every running-specific muscle in your lower body, hit your core, and can help strengthen your knees to prevent pain and injury.
How to do it: With your feet hip distance apart and your back straight, lower your backside to a sitting position, until your thighs are parallel to the floor and your knees are at about a 90 degree angle. You should feel your glutes, quads, and hamstrings working. Pause for a second, then stand. Never allow your knee to extend further forward than your feet. Aim for 3 sets of 10-12 reps, and add weight and/or reps as they become easier.
PUSHUPS
Though often neglected by runners, upper body strength is essential for speed, stamina, and overall fitness. Pushups are a complete upper body workout, engaging arms, chest, shoulders, and core.
Basic pushup: Lie belly-down on the floor or a mat. Place your hands next to the middle of your chest, slightly wider than shoulder-width apart. Keep your feet together, press up onto your toes, and push up to straighten your arms. Keep your back straight and your elbows tucked close to the body as you inhale and lower yourself to the floor. Stop just before your chest touches the ground, then exhale and push yourself back up.
Modified pushup: Classic pushups can be tough for beginners, and if you're not there yet, try lowering your knees to the floor. Perform everything else the same and you’ll work you’re way up in no time.
Try for 3 sets of 10-12 reps.
LATERAL MOVES
These exercises will hit those muscles that play a supporting role in your runs (like the outer and inner thighs) while still working on your hamstrings, glutes, calves, and quads. They'll also help with stability, joint function, and again, strengthen your core.
Basic leg lifts: Lie on your side, supporting your head and neck with your hand. Place your other hand on the ground in front of you for stability. Using control, lift your top leg up until its perpendicular to the ground, then lower it. Repeat.
Inner thigh lifts: In the same position, move your top leg over and in front of your bottom leg and rest it on the ground. Lift your bottom leg a few inches off the ground, then lower, and repeat.
Double leg raises: In the same position, stack your legs and keep them squeezed together as you lift both a few inches in the air. Hold for 2 counts and then lower and repeat.
Lateral lunges: Standing, place your hands on your hips and step out sideways with one foot, shifting your body weight. Squat to a 90 degree angle in the knee. Keep your back straight and hold for 2 counts. Push off and bring your leg back to center. Perform on other side. Repeat.
3 sets of 12-16 reps are a good goal for all lateral moves. You can add weights and medicine balls to the mix as you get stronger.
CORE WORK
Core strength is critical for running, and can make a huge difference in your strength and endurance. Abs, obliques, lower back, and hips are the muscles that work to provide alignment, form, balance, support, posture, proper breathing—you get the picture. Planks are one of the best ways to strengthen every muscle in your core at once. It can be an incredibly powerful tool for a runner, and it only takes a few minutes to really have an impact.
The standard plank:The plank begins much like a pushup: Lie belly-down on the floor or a mat with your hands next to the middle of your chest, slightly wider than shoulder width apart. Keep your feet together, press up onto your toes, and straighten your arms. Hold this position for as long as you can, working up to a minute.
The side plank:Lie on your side with your feet stacked. Place your hand on the ground and push off, pressing your hips toward the ceiling, and using your abs to stabilize your body into a straight line. Hold for as long as you can, working up to 1-3 minutes.
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