If you’re serious about running, you’d already know what the most essential parts of your routine are; go for regular runs, do cardio, give your joints a break by taking rest days, and eat a balanced diet. Rinse and repeat. Then keep pushing yourself to slowly build speed and endurance. But, there’s one element that most runners tend to overlook — and that’s strength training. Some 5K and even marathon runners miss out on this part. While you’d mostly be hitting the gym for the treadmill or other cardio machines, adding some weight training to your regimen will certainly improve your running. In this article, we will go over strength exercises to improve your running, as well as their benefits and some helpful tips. Keep reading!
This article was created in collaboration with our friends from the running blog Pace Passion and the author himself, Oleksandr Zagrebelny. Oleksandr is a runner, coach, and member of the Nike Run.
Strength Training for Runners — Tips and Benefits
The benefits of weight training for runners may not be as direct as that of cardio, but they’re just as important. For instance, it may not make you that much faster, but it still strengthens your tendons, joints, and connective tissue, which prevents injuries. Apart from indirectly boosting your performance, it also reduces injury risks, potentially saving all those off days you’d spend recovering from a torn calf muscle.
Moving weights in the gym will also boost your overall stability, which is priceless for any runner. Try adding some compound movements to your regimen to not only strengthen your major muscle groups but also secondary muscles and stabilizers.
You might even feel a noticeable difference in your running speed after a month or so of strength training. That’s because you need to exert force to push off the ground. The stronger your muscles, the more force they generate which can add to your running speed.
4 Strength Exercises To Improve Your Running
Here are the best strength exercises that can have the most significant impact towards improving your running.
1. Step-ups
A step-up may be one of the simplest forms of bodyweight exercises, but it’s a gem of a movement for runners. It could be especially beneficial if you’re not used to doing it.
While step-ups seem straightforward, they can expose many minor imbalances for runners. They challenge your single-leg stability and strength, which is key for running performance. The more you do them, the stronger your muscles get — all while improving balance.
Try to pick the right box height. Make sure you focus on getting the form right, even if that means starting with a lower box.
How-to:
- Choose a stable platform at a comfortable height.
- Stand upright, feet shoulder-width apart, shoulders back, and core engaged.
- Lift your right foot onto the box. Push through the right heel to lift the body. Bring your left foot onto the box. Step back down, alternating legs.
- Maintain control, focus on form, and gradually increase repetitions.
2. Walking Lunges
Walking lunges help develop your balance and lower-body strength while working your body in a forward motion. It’s another exercise that boosts your stability and single-leg balance. It mostly only works the muscles that are primarily in play while running, making it a great strength training movement to improve performance. If you do it right, this exercise can even help you stretch and increase your stride length, increasing speed.
How-to:
- Stand with feet hip-width apart and hands on hips.
- Take a step forward with your right foot, ensuring a long stride.
- Lower your body until both knees are bent at a 90-degree angle.
- Ensure your front knee is directly above your ankle, and the back knee hovers above the floor.
- Push off your front foot, bringing the back foot forward.
- Repeat the process by stepping forward with your left foot, alternating legs as you walk.
- Maintain an upright torso, engage your core, and focus on controlled movements.
- Start with a moderate number of lunges and increase gradually.
3. Squats
The squat is one of the oldest strength training exercises out there, and it withstood the test of time for a reason. Besides bodybuilders and powerlifters, it’s exceptionally good for runners. It strengthens the major muscle groups in your lower body, as well as your core and stabilizers overall. It decreases injury risks and even improves flexibility for a more efficient stride as you run.
How-to:
- Stand with your feet shoulder-width apart.
- Toes should point slightly outward with your chest up and shoulders back.
- Lower your body by bending your knees and hips at the same time.
- Go as low as you can, preferably at least making your thighs parallel to the ground.
- Push through your heels, engaging your quadriceps and glutes.
- Return to the starting position, fully extending your hips and knees.
Maintain a straight back, and avoid leaning forward or letting your knees collapse inward. It’s advisable to keep the volume low until you get the form right, and then move up to two sets of 15 reps each.
4. Single Leg Deadlifts
Single-leg deadlifts are highly effective for putting isolated tension onto your left and right leg muscles (hence the name). They work the hamstrings and glutes in particular, which are the main powerhouses propelling you forward when you run. In addition to strengthening these key muscle groups, single-leg deadlifts also build balance and reduce injury risks.
How-to:
- Grab a kettlebell in your right hand and stand upright.
- Stand on your right leg alone as you extend the left foot behind you.
- Bend your torso forward at the hip, maintaining a straight back with your arm extending toward the ground.
- Keep your hips level and maintain a small bend in your right knee.
- Try to bring the kettlebell as close to the floor as you can while holding this form. The more horizontal your back can get, the better — but it’s OK to start easy and build a full range of motion over time.
- Then, return to your starting position and repeat the movement for the other side.
Conclusion
Incorporating strength exercises into your regimen can help you enhance your performance, balance, and resistance to injury as a runner — no matter if you’re a beginner or a pro. With the right strength exercises, you can not only strengthen the muscles that are primarily engaged while running, but also build balance, stability, and endurance. We hope that the exercises, benefits, and tips shared in this article will bring you at least one step closer to your goals as a runner. All the best!
