One thing I love as much as running is strength training. Which might make me an unusual runner, but I think my kind is becoming more and more prominent. With all of the research out there now showing how beneficial strength training is for runners, I wanted to share some moves with you all. I love strength training because not only does it make me stronger and a better runner, but it makes me a badass as well. So don’t mind if I do.
Why is strength training beneficial to runners? To keep it short and simple, it strengthens muscles and joints, decreases risk of injury, improves joint stability, increases power, and teaches your muscles to activate appropriately.
Here are 10 strength training exercises that are beneficial for runners:
1 - Single leg deadlift with weight
Benefit: strengthens glutes, hamstrings and core, enhancing balance and hip stability
2 - Glute bride
Benefit: strengthens glute maximus and improves hip extension
3 - Renegade row
Benefit: strengthens back, shoulders and core; a strong core helps maintain stability and proper running form; mimics body rotation while running
4 - Step-ups
Benefit: strengthens glutes, hamstrings and quads which are important for powerful and efficient running; mimics the natural motion of running and promotes better balance and coordination (especially single leg)
5 - Squat with weight
Benefit: strengthens quads, hamstrings and glutes; stronger legs generate more power and allow for more endurance
6 - Front lunge with twist
Benefit: strengthens core, hips and legs; enhances balance and coordination while engaging core. Twist component improves rotational strength which is important during running
7 - Russian twist
Benefit: abdominals, obliques help maintain better posture and running form
8 - Side plank with hip raise
Benefit: strengthens obliques and transverse abs, trains core to resist excessive lateral flexion of the spine during running
9 - Plyometric jumps
Benefit: trains the spring system and increases power
10- Supermans
Benefit: strengthens back
That's it folks.
It only took me five filming's to get these stellar videos for you. I hope these exercises are helpful to you, and I hope you start lifting heavy shit and feeling like a badass.
Love,
Your Favorite Mess Coordinator,
Teddi
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