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Whether you're new to running or training for a marathon, including runner workouts in your strength training can help improve and boost performance. These exercises can enhance leg strength, which can deliver more strength when running and also reduce risk of strains and injuries.
The following runner workouts target the legs, core and arms, while working on several other secondary muscles too. If you're a beginner, start by doing these exercises using just your bodyweight as resistance, and gradually work your way up to using free weights.
Best runner workouts to improve your running
Here's a look at five such exercises:
#1 Reverse lunge
A reverse lunge is one of the best runner workouts that helps build lower body strength and endurance and also improves single-leg stability. To increase the intensity, though, you can perform the reverse using a dumbbell or any other free weight.
To do a reverse lunge:
- Stand upright with your feet at hip-width distance and hands clasped together in front of your chest.
- Take a big step back with your left foot while keeping most of your bodyweight on the right foot.
- Hinge at your hips, and slowly lean forward while keeping your chest tall and back straight.
- Lower your left knee towards the floor and drive through your right leg to return to standing.
- Repeat for 8-10 reps. Switch sides, and continue.
#2 Push-up
Push-ups are among the best core workouts for runners. This exercise strengthens the shoulders, chest and arms while also improving posture. Push-ups enhance arm drive while running as well.
To do a push-up:
- Lie down straight on the floor on your stomach. Place your hands either side of your chest, and keep your toes tucked under.
- Press down into your hands, and slowly lift your body off the floor while straightening the arms along the way. Make sure to keep the body straight and stable, and do not stretch your neck.
- When your arms get fully extended, lower your body back down, and repeat the exercise.
You can also try different push-up variations to challenge your muscles even more.
#3 Single-leg deadlift
A single-leg deadlift is one of the best runner workouts that can boost your overall running exercise. This unilateral exercise targets the lower body, particularly the glutes, and enhances lower body strength and stability.
To do a single-leg deadlift:
- Stand straight with your feet at hip-width distance, and hold a dumbbell in each hand. Lift your left leg off the floor, and bend your knee at a 90-degree angle.
- Bend your right knee slightly and hinge at your hips to lower your upper body towards the floor. While doing that, keep your core muscles engaged and chest up.
- Continue to hinge till your upper body gets almost parallel to the floor. Drive through your right foot to return to the starting position.
- Complete ten reps before switching sides.
#4 Plank row
Rows are among the most productive runner workouts to strengthen the chest, abs, arms, back and shoulders. This exercise is especially important for runners, as these upper body muscles are engaged while running.
To do a plank row:
- Position yourself on your knees and hands, and grab a dumbbell in each hand. Keep a neutral spine, and make sure the back is straight throughout the exercise.
- Draw your right arm up while squeezing the shoulder blades, and slowly bring it back to the starting position.
- As soon as you land your right hand, draw your left arm up, and perform the same move.
- Continue for ten reps on each side.
#5 Glute bridge
For every runner, strengthening the glutes and core is important, as these two are the major parts from where they get the power to run.
Moreover, strengthening these muscles also helps improve speed and endurance. Exercises like glute bridge allow you to recruit the core and glute muscles at the same time and help train the lower body more efficiently.
To do a glute bridge:
- Lie straight on your back on an exercise mat with feet planted on the floor at shoulder-width distance.
- Place your arms on the sides, and keep your palms pressing onto the floor.
- Slowly lift your hips as high as you can while engaging the core muscles and squeezing the glutes.
- Hold for a few seconds at the top, and lower your hips back to the starting position.
- Repeat.
Pick any three runner workouts from the list above, and add them to your full body or lower body training routine.
Look to perform each exercise for at least ten reps, and rest for 15 seconds in between each rep. You can also add different running drills to your workout session to improve your overall running performance.
