Strength training exercises are often recommended for runners to help them run faster, farther and also to prevent minor injuries. Below are some essential exercises that are easy to do and can be done anywhere. These exercises help to strengthen the quads, core, glutes and hamstrings, which are needed for strength and balance while you run. Keep reading on to learn more.
1. Squat thrust climbers
To do this, stand with your feet close together, with your arms by your sides. Now, squat down to the floor with your knees together and your hands flat on the ground, shoulder-width apart. With your abs contracted, jump your legs back to assume the push-up position and run your legs under your chest as you bring your knees high, with your hips low for about 5 seconds. Jump your legs back to the squat position, get up and repeat.
2. Scorpion fighter
To do this, begin in the push-up position, with the balls of your feet on a bench or a chair. Then bring your left knee beneath your body toward your right shoulder and reverse directions, with your left knee back as you rotate your hips up and to the left. Do this while you stretch your left foot towards your right shoulder. Repeat for about 30 seconds and alternate legs.
3. Lateral speed runners
To do this, stand with your feet hip-width apart and with your arms by your sides. Then hop to your right and land on your right foot while you balance your left foot behind your right leg. Now, move your left arm forward and your right arm back in a runner’s stance simultaneously. Repeat on the other side while you focus on speed and control.
4. Plank rotations
To do this, begin in the forearm plank position, with your forearms stacked horizontally. Then, rotate to your left side, with your elbow beneath your shoulder and your right hand on your hip. Keep your feet stacked and your body upright, then rotate back to the center and repeat on the other side.
5. Marching bridge
To do this, lie on your back with your knees bent and your feet hip-width apart. Now, lift your hips to a bridge position and then march your knees toward your chest gently one at a time, with your back straight.
6. Supergirl plank
To do this, begin at the top of the push-up position with your right arm extended in
front of you and your left leg behind you. Stay level while you balance for about 3 seconds. Once that is done, bring your hand and your foot back to the push-up position and perform this exercise while you go down on all fours on your knees down to the ground.
You don’t necessarily have to go to the gym to see improvements in your strength and endurance. By keeping up with these exercises, there will be noticeable changes within weeks.
image courtesy of: running.competitor.com, huffingtonpost.com, pinterest.com.
