Strength Training for Runners

There is much happiness to be had in running—the rhythmic pounding of your feet on the pavement and the euphoric high you get as you reach the peak of your run. While it is the road you yearn for, you cannot just do away with strength training.

Give your running shoes a break for now and lace up your gym shoes. We have compiled 4 crucial strength moves that will help build your overall structural strength and help you run for longer. Now you’d like that, wouldn’t you?

But before you set out for the mat, here are a few points you need to take note of:
• The routine outlined below is focused on improving your hips’ strength and stability. While it is important to give it the workout it needs, you should only concentrate on this particular area for 20 minutes maximum. You wouldn’t want to give your hips extra fatigue.
• Depending on your fitness level, you can improve your timing, add weights, up r decrease the number of reps.
• The best time for you to perform these exercises is right after your run when your muscles and joints are still nice and warm.

So if you’ve just finished your run, it’s time to get a good strength workout in. Perform two sets of the workout below.

1. Diagnoal Lunge
Muscles involved: quads, hamstrings, glutes, plus preparing your body for rotation

How to: Start with your feet hip-width apart. Then take a big step forward with your right leg, but diagonally. Try to keep your body straight but your left knee bent towards the ground. Repeat this on the other side.

2. Push-Ups
Muscles involved: chest, triceps, core, shoulders

How to: Start with a plank position with your head level with your buttocks and your hands planted firmly on the ground. Then, start to lower your body slowly, maintain the flat back position and your core engaged all throughout. Once your chest grazes the floor, push back up. That’s one rep.

3. Forearm plank
Muscles involved: core and obliques, this too will help stabilize your pelvis

How to: Start by propping yourself up on your elbows with your back and head aligned. Keep your buttocks from sticking out or sagging too much. Hold this position for a minute. Remember to keep your core engaged at all times.