Strength Training Exercises For Runners

Every runner has undoubtedly wondered at some point, "I'm a runner; why would I need to strength train?" Instead of being cooped up in a musty gym lifting weights, we love to run around freely in the great outdoors with the wind rustling through our hair. I understand. Although it can be difficult to find the willpower to work out when you're exhausted from running kilometers, strength training will really increase your strength, speed, and resilience dramatically.

It strengthens minor accessory muscles (enhancing your balance, form, and stride) and increases bone density (goodbye stress fractures!). Strength Training Exercises For Runners It also boosts power (greater track speed, power on uphills, and a harder kick at the end of any race).

Strength training essentially makes it possible for you to perform more of what you love to do—run—better, quicker, stronger, and with a lower chance of injury. What then is stopping you? Many runners struggle with time management, motivation, and exercise recommendations. If any of this resonates with you, continue reading!

Strength Training Techniques Every Runner Should Know

When is strength training appropriate?

Time constraints are one of the biggest obstacles to runners' strength training. However, to reap the benefits, simply two or three 30-minute sessions each week are sufficient. Strength training is something I prefer to schedule into my exercise days (speed days and long run days).

In order to give your body the rest it requires, hard training days can stay that way, and recovery days can remain easy. Ideal times to lift would be Tuesday and Saturday after your run, for instance, if you had a speed session on Tuesday and a strenuous, lengthy run on Saturday.

You could either wait a few hours, refuel, and go to the gym later in the afternoon or evening, or you could lift immediately after your run (as long as you have food with carbohydrates and protein straight after your run).

Read also: Smart Fitness Goals Examples

Develop a passion for the gym.

You're probably less likely to engage in strength training if it's not enjoyable for you. This article offers ways to make accountability more fun.

Power (sincerely) in Mass

Join forces with a pal and go to the gym! As a result, you feel more accountable and part of the community while training. Another great way to combine strength training with community and enjoyment is to enroll in a class at your neighborhood gym. Even though these programs aren't designed with runners in mind, they will still help you run if they bring you into the gym and give you a full-body strength training experience.

Your Friend Is Music

While you work out, create a 30-minute playlist with some of your favorite songs and jam out. Alternatively, discover a podcast that is released once a week and make a commitment to yourself to only listen to it when you work out.

Establish a reward program.

It turns out that bribery is an excellent method for training both humans and dogs. Look for a recipe online or locate a wonderful place to get a protein smoothie that is best consumed right after strength training. This delectable reward is something to look forward to once you've worked out.

Gamify Your Objectives

Just as with running, set objectives for yourself in the gym and recognize your accomplishments as you reach significant milestones. Setting goals is a terrific method to track your progress and maintain motivation, whether your objective is to just visit the gym a few times a week or to reach a particular weight in an exercise.

Top Strength Training Activities for Joggers

After I (hopefully) persuaded you to lift weights, you're probably unsure of where to begin. Here are some of my best strength training routines tailored especially for runners. I usually perform 6-7 exercises in 3-5 sets of 5-10 repetitions. If the reps are high, I use smaller weights. If I cut back on reps, I'll gain weight. After a set, I usually feel like I could perform three or four more reps.

Recall that proper form matters far more than the quantity of weight you lift. I'm still pushing myself, and I could have soreness for a couple of days afterwards, but this helps me grow stronger and conserves energy for runs, mileage, and recuperation. Contact a coach if you're unsure where to start.

Shells of Clams

This workout aims to target the glute medius. To make it more challenging, add a band or incorporate this exercise into your warm-up to activate your glutes before you begin.

Squats

Your glutes and abs, two enormous muscular regions that help you stay balanced and run well, will thank you for squats. It is common knowledge that runners have inefficient gaits because they don't activate their glutes during their runs.

Since your glutes are the strongest muscles in your lower body, using them instead of your hamstrings or quadriceps can improve your running economy and reduce problems related to these muscles. Strength Training Exercises For Runners Additionally, squats help your body/brain link to activate your glutes so that you "remember" to use them when you run.

Don't worry if you don't have access to a smith or squat machine! For kettlebell squats, utilizing free weights or a kettlebell are excellent methods to increase core activation. Check out the following exercises in this article: Five barbell-free squat substitutes.

Deadlifts with Hex Bars

Running enthusiasts can benefit most from this lift because it instantly increases power and speed. Additionally, it evenly distributes the weight throughout your body, reducing the risk of lower back ailments.

This workout works your core and glutes in a manner similar to squats.

Raising Calf

Since many conditions affecting the lower legs and feet are brought on by weak calves, strengthening the calves can help prevent injuries including plantar fasciitis, Achilles tendonitis, and peroneal tendonitis.

Alternate between a standard straight-leg calf raise, which targets the gastrocnemius calf muscle, a bent knee calf raise, which targets the soleus muscle, and a calf raise in which you turn your foot either inward or outward from your body.

Which targets the lateral and medial muscles in your lower legs to target different muscles in your calves.

Read also: Best Fitness Plan for Women at Home: Achieving Health and Wellness Goals

Side lunges as well as lunges

Like deadlifts and squats, lunges help to activate and build your glutes. Strength Training Exercises For Runners This is also a useful practice to identify any imbalances. If one side of your body is more balanced than the other, you can correct the imbalance before it results in harm.

Single-leg RDLs and RDLs

This exercise's single-leg form is an excellent way to work on balance, and it works the hamstrings. Heavy RDLs can keep issues like hamstring tendonitis from occurring if you've had hamstring injuries in the past.

If you're still not convinced to perform RDLs, read this article: Reasons for Sport-Specific Athletes to Practice RDLs

Machine for Quad Extension

If you're a trail runner or competing in a mountainous marathon like Boston or New York, strong quads are critical. Make sure to perform this exercise (as well as wall sits and front squats, which also work the quads) at least once a week.

This is an excellent one if you suffer from knee issues like patellar tendinitis and runner's knee, as having strong quads also helps prevent these conditions.

Nordic Curls for Hamstrings

Personally, I've discovered that performing this eccentric hamstringworkout reduces the risk of hamstring injury. For this workout, you'll need a partner or something to keep your legs down.

You can perform this exercise without a partner or equipment by lowering the weight gradually to a count of eight on the hamstring machine. Here's an article with some modifications and a more comprehensive guide: Nordic Hamstring Curls for Dummies

Rows, Push-Ups, Pull-Ups, and Military Press

Running is a full-body exercise, but despite this, runners frequently overlook their upper bodies. Over time, abnormalities in the upper body can lead to imbalances in the lower body. Strength Training Exercises For Runners If you have upper body strength, your entire body can function more effectively if you have strength in the upper body.

You're all set to work out at the gym! I hope these strength training suggestions help you reach all of your running objectives and become stronger, quicker, and less injured. Dream big for yourself, always!

FAQ's: Strength Training Exercises For Runners

What strength training should I do as a runner?

1. Press-up.
2. Dumbbell Row. 
3. Tricep dips. 
4. Step-ups.
5. Squats.
6. Walking Lunges.
7. Single-leg deadlift.
8. Superman/back extension. 

Do runners really need strength training?

"Doing strength training helps runners achieve three objectives: it strengthens muscles and connective tissues to prevent injuries; it increases neuromuscular coordination and power to help you run faster; and it enhances your running economy by promoting coordination and stride efficiency," says running expert Jason Fitzgerald.

Which exercise is best for running?

• Reverse lunge.
• Walking lunge.
• Single-arm standing cable row.
• Single-leg deadlift.
• Step-up.

What are the strength exercises for long distance runners?

The finest strength-training exercises for runners are glute bridges, deadlifts, planks, lunges, and squats. Can I run faster if I do strength training? Yes, strength training can boost your overall performance and increase your running speed by boosting muscular power and efficiency.

Should I lift heavy as a runner?

Many coaches and runners, according to Mack, prefer to focus on strength with a greater weight and just approximately 5 repetitions until muscular fatigue because it tends to be more helpful for running performance.