Strength Training for Runners: Exercises to Include for Optimal Results

Strength training for runners is crucial! (Image via Pexels/Pixabay)

Strength training for runners can have a positive impact on both physical as well as mental well-being. Not only will you feel your body getting stronger, but you will also see a shift in your mindset. It is especially beneficial for people growing old.

In this article, we will discuss the importance of strength training for runners along with effective core and leg workouts for running.

Importance of Strength Training for Runners

Here are some of the effective advantages of strength training for runners that will compel you to start the routine right away:

Strength training helps in improving the overall muscle strength, which will enable you to maintain the correct running form. It also builds a better mind-muscle connection.
Strength training for runners also help in building stronger joints and bones, which often degenerates with age. High activity such as running also take a toll on your joints, something that strength training can help protect against.
Strength training also help in reducing the chances of getting injured, especially during long marathons.
Strength training also aid in improving the overall endurance of the body, which contribute to boosting its athletic performance as well.
Strength training for runners also burn a high number of calories with increased metabolism in the body.

Leg Workout for Running

1. Bulgarian Split Squats

Here's how to do Bulgarian split squats:

Start this exercise with one foot positioned on an elevated surface behind your back while clutching dumbbells with both your hands and positioning them to the side of your body.
Lower your torso to the ground while maintaining a straight spine.
Reverse the movement and repeat. Swap sides.

2. Weighted Lunges

Here's how to do weighted lunges:

Begin in an elongated position while clutching the dumbbells with both your hands and positioning them to the sides of your body.
Bring one leg to the front before lunging to the floor with a straight back so that both your knees make the angle of approximately ninety degrees.
Reverse the movement and repeat. Swap sides.

Core Workout for Running

1. Glute Bridges

Here's how to do Glute Bridges:

Start by laying on the ground with bent knees and a flat back.
Your knees should be pointed to the ceiling with your hands positioned at the sides of the body.
With engaged core muscles, elevate your hips, and hold for a few moments.
Reverse the movement and repeat.

2. Bird-Dog

Here's how to do bird-dog:

Start this exercise by assuming the tabletop position on the ground with a flat spine.
Straighten one hand to the front at shoulder height while simultaneously extending the opposite leg to the back at hip height with engaged core muscles.
Reverse and repeat. Swap sides.

3. Side Plank

Here's how to do a side plank:

Begin this exercise by laying down on the left side of the body with your legs stacked over one another.
Press your left forearm and left foot to the ground before elevating your body off the ground.
Straighten your opposite hand to the ceiling and hold. Gently reverse the movement and repeat.
Swap sides and repeat.

Core workout (Image via Pexels/Koolshooters)

Weights for Runners

The inclusion of weight training into runners’ workout regimen will provide a plethora of benefits. These can include a wide range of weights into their workout routine, such as dumbbells, barbells, and resistance bands. However, it is also important to adopt proper form for the weighted exercises as otherwise it can cause severe injuries to the muscles.

Bicycle crunches (Image via Pexels/Polina Tankilevitch)

Overall, strength training for runners provides a multitude of benefits that range from improved metabolism of the body to boosting athletic performance. There are certain misconceptions about strength training that should not dissuade you, such as it will make you slower or too bulky.

Strength training for runners might seem intimidating in the beginning. However, it will get easier as you get more used to it and enhance the functional fitness of the body as well.