Unfortunately, most runners’ workout routines are missing critical components. Runners tend to concentrate on stamina and endurance at the expense of strength training.
This is why most distance runners are lean and lightweight, while sprinters tend to be bulkier and stronger.
Although endurance athletes must regularly perform running exercises to maintain a leaner build, they also must incorporate strength training exercises for runners. Strength exercises are critical to building the muscle mass necessary to prevent injuries and reduce fatigue, particularly in the support muscles.
This doesn’t mean spending countless hours pumping heavy iron every week. As a runner, you only need to focus on creating stability and strength where you can benefit most.
In this article, we will evaluate some of the best forms of strength training for distance runners.
Strength exercises will assist you in injury prevention and increase the efficiency of your muscle movement. It will also give you more forward momentum, as well as cushion your footfalls. This translates to better times, whether you’re a sprinter or a distance runner.
There are many exercises to choose from, some of which we’ll describe below.
Strength training for runners is recommended at least once a week but not more than three times per week. Some of the best workouts for runners will strengthen your core and hips while improving your cardio fitness simultaneously.
Quad, hamstring, glute, and other leg exercises incorporating a fuller range of motion than what is used in a typical running stride are also beneficial.
It is advisable to complete strength training twice a week on the same days as running while allowing for a full recovery day in between. Ideally, you want to run in the morning and engage in strength training in the afternoon.
To incorporate strength training, you should use lighter weights than your one-repetition maximum. In addition, you are best off doing longer, high rep sets (e.g., 3-6 sets of 10-15 reps) depending on the specific exercise.
Maintaining proper form is more important than the amount of weight. You will tear more muscle fibers while building more muscle mass with a controlled, sustained movement and reduce your risk of injury.
Squats are a great example of a compound movement that promotes strength training for runners. They are great for glutes, quads, hamstrings, and adductors. The number of repetitions recommended for squats is in the range of ten to 12 per set.
Squats, when done improperly, are one of the higher-risk lifts you can perform. Start low, and slow with weight. Always have a spotter if you are pushing a new max or going for more reps than usual.
Remember to keep your back straight, then bend at the knees while sitting back into your hips. Engaging your core while also displaying a “proud” chest are two key components of this lift. If your knees extend out past your toes, you are doing it wrong.
Planking has become popular over the last decade and can aid runners with a weak core, while the advanced plank can keep experienced runners strong.
Beginners may find planks difficult, so to get a good feel for the exercise while you build strength, you can rest on your knees rather than on your toes. To retain a straight body, squeeze your glutes tight. Maintain this straight and lifted position for approximately one minute.
If you don’t like planks, there are alternatives you can consider. Several core workouts, including yoga, accomplish the same task while improving flexibility and working even more muscles.
A variety of muscle usage is key as much of the power is required in your upper legs. There is some strength training for runners at home that will keep you refreshed and entertained while you are doing it.
Pushups are beneficial for the chest, shoulders, and arms.
Good posture is a must to maximize this workout, as well as chest and arm strength to drive yourself forward harder. This can be achieved by performing one of the tried and true strength exercises for runners.
Depending on your fitness and expertise level, your hands are placed alongside your upper body, generally at shoulder height. Recommended workout includes two to four sets of ten repetitions.
Another one of the best exercises for runners is lunges. They are beneficial for the quadriceps, hamstrings, and glutes.
Lunges are great for increasing your balance and stability when positioned on one leg while enabling you to take longer strides and increase your speed. It is also an excellent exercise for building flexibility.
Deadlifts are beneficial for quads, glutes, hamstrings, adductors, lower back, and calves.
Weightlifting on its own is not ideal for runner strength training, but it does add extra strength, thus enabling you to pump your arms under challenging circumstances.
Deadlifts are an excellent example of weight lifting for runners, offering a full-body workout.
Strength training for runners is essential to improve power and endurance, especially for those challenging circumstances like running against the wind or uphill. Depending on the type of running you compete in, your body requires different toning and strength exercises.
Besides regularly performing the best workouts for runners, something sure to help you with training and performance is MAGNAK electrolyte powder. Be sure to include it in your training supplements for optimum electrolyte replenishment and support.
