In this post, you will find strength exercises for runners that you can perform even without dumbbells. You don't need a gym membership either.
10 strength exercises for runners from the master of sports in athletics
Professional athletes must perform exercises to develop strength. First of all, these loads increase Effects of resistance training on performance in previously trained endurance runners: A systematic review. , Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta‑Analysis of Controlled Trials. , The effects of resistance training on endurance distance running performance among highly trained runners: a systematic review. running economy – the ability to work with less oxygen and energy costs, which means running faster and longer. In addition, additional exercises train the neuromuscular system. Muscles respond faster to brain commands, contract stronger and more smoothly, which also helps to run better.
As a rule, strength training is understood as training with free weights, but you cannot drag an amateur athlete into the gym. Fortunately, the desired load can be obtained without dumbbells and barbells. Below, we'll show you 10 great bodyweight strength exercises that will help you load your legs and improve your running economy.
What exercises to do
The most effective exercises are those that are closest to running specifics, involve the main working muscle groups and follow the vector of force application.
In other words, strength exercises should involve the muscles of the legs and core: they are the ones that work the most while running. Also, jumping exercises should be included in the training, which train the explosive power of the legs – the ability to exert maximum force in the minimum time.
1. Taking the hip out of the lunge
This exercise loads the muscles of the hips and legs, pumps a sense of balance. Perform it intensively, at the moment of bringing the hip forward, rise on the toe to additionally load the muscles of the lower leg. Do 10-15 repetitions for each leg.
2. Bench hip press on one leg
This exercise well loads the gluteal muscles and hips, develops a sense of balance. The lower the cabinet or bench, the more difficult it is to perform.
Try to keep your back straight and do not plop down on the bench, but gently lower yourself onto it. This will provide additional stress on the hip flexors. Do 10-15 reps with each leg.
3. Squat on one leg
This exercise fully engages the hip muscles, develops a sense of balance and, when performed in a full range, increases mobility.
Make sure that the knee in front of the standing leg does not go much beyond the toe of the foot, squat in a full range (as long as the stretch is enough), and help yourself with your hands. Do 10 squats, switch legs and repeat.
4. Ballistics of the foot
This movement provides a good load on the extensor muscles of the foot (calf and soleus), strengthens the ligaments of the ankle joint.
Make sure that the toe and knee of the working leg are directed forward, and during the rise, the ankle joint went strictly up without spinning or outside. Make 15 times from each leg.
5. The gluteal bridge on one leg
This exercise loads the muscles of the posterior surface of the thigh and buttocks. Raise and lower the pelvis smoothly, for an additional load, strain the buttocks at the top of the exercise. Perform 10-15 repetitions for each leg.
6. Low multiple
After this exercise, quadriceps – the muscles on the front of the thigh – will burn. Carry out in full range, help yourself with your hands, do not touch the floor of the floor behind the standing knee so as not to hit.
Try not to leave the squat during a change of legs: this will not let the muscles relax in any of the phases of the exercise. Make 20 shifts in total in one approach.
7. Crossing the cabinet
The exercise pumps the explosive power of the legs and strengthens the ligaments of the ankle, which reduces the risk of injuries during running.
Find a stable elevation of about 30-50 cm from the floor. Gradually, you can increase the height to complicate movement and better pump explosive power. Perform 20 jumps in one approach.
8. Sending jumping
Another exercise for the development of explosive power. Get down to half the range – just above the parallel of the hips with the floor – and jump up. During the squat, do not tear off the heels from the floor, keep your back straight. Make 20 jumps.
9. A differentock on a bench
Slightly serve the body forward, gently bend your knees, accompany the movement of the hands to maintain intensity. The exercise is performed on half -fans – do not fall on the heel. Perform 20 discords in total on both legs.
10. Statodynamic squats
Move in a limited range, lingering slightly at the bottom point. Do not straighten up to the end of the exercise – so the hips muscles will be in constant tension.
Keep your back straight, do not tear off your heels from the floor. You can fold your hands on your chest or in front of you, as more convenient. Perform 20 squats in the approach.
Also do not forget about exercises for the development of the muscles of the press and back. Select 1-2 options and add them to each strength training. Change movements periodically to evenly load all the muscles of the bark.
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How to integrate strength training into your plan
Arrange strength training 2-3 times a week, during the days of rest or before running training.
Training for clean strength and power should be performed in a fresh state. Therefore, if you combine it with running, then it is better to perform the running part after the power.
Artyom advises to pick up 3-5 exercises, first perform them two approaches, and then gradually progress to 4–5. Between each approach should rest at least 2-3 minutes.
About a month before the competition, strength training should be reduced. Leave only the exercises for the press and 1-2 approaches of lunges, squats and shaking to maintain a general tone.