Strength Training Exercises
A runner should gain strength since it plays a major role in building the runner’s speed and efficiency. Most runners are lean and lanky, but this does not mean that they are weak. The running machines that are most effective are those which are packed with a lot of solid muscle. The stronger a runner is, the more efficient, the faster and more resistant to injury the runner becomes. Gaining strength means exercising not only the legs but also the whole body. Jenny Schatzle, a personal trainer and athlete in Santa Barbara, California, states, “I really believe in exercising your whole body because running is a full-body activity.” Strengthening one’s principal muscles for running, such as hamstrings and glutes, is as important as performing exercises which strengthen one’s upper body and core. A runner with a strong, lean physique can tolerate muscle fatigue and remain effective for a long compared to a lean, weak runner. The following exercises help the runner to be stronger, less prone to injury and have more efficiency.
Bulgarian Split Squats
The Bulgarian split squats involve muscles such as the glutes, the quads, the calves and the core. The runner standing in a lunge state should place the back foot’s toes on a box or bench that is around one to two feet. The runner should lower his/her torso down straight by bending the knee of the front leg, making sure it does not plunge forward past the toes. While the forward thigh is parallel to the ground, the runner should hold for about two seconds and then slowly go back up to a position that is neutral. The runner should repeat this for around 10-15 times for each leg. The runner benefits from Bulgarian split squats in that they strengthen the muscles involved, making them more efficient and fast.
Planks
Planks involve the shoulders, the core, and the back. A runner should lift each leg six inches above the ground about eight times in alternation, holding for about 30-60 seconds. This engages the glutes, too. Planks help a runner to engage and strengthen the core entirely. A wellness coach and owner at www.wellness.com says that “The Planks is the perfect exercise for strengthening the whole core”.
Lateral Step-Up
The lateral step-up involves muscles such as the hamstrings, the core, the glutes and the quads. The runner should hold a weight of 10 pounds and stand next to a box or bench that is 2-3 feet high. The runner should step up onto the box or bench using the inside foot. The runner should step up all the way while making a 90-degree angle with the outside knee. They should then hold in that position for about two seconds and then go back down with control. The Lateral Step-Up helps engage the runner’s glute and core muscles and makes the muscles involved resistant to injury.
Push-ups
Push-ups involve the chest, biceps, triceps, core, and back. While in the plank position, hands held to the ground about 2-3 feet apart below the chest line, the runner should bend his elbows and move downwards two times until the chest almost comes into contact with the ground. The runner should then rise to the plank position for the same two counts. Do this for 10-12 times. Push-ups help strengthen a runner’s upper body.
Lateral Lunges
Lateral lunges involve muscles such as the quads, hip flexors, core, calves, glutes, and hamstrings. In this exercise, the runner should step about three to four feet out using one foot to the side. This should be done while keeping the chest up and the abs tight yet sending back the hips. The runner should ensure that the knee is kept back over his/her ankle without plunging frontward and keeping the standing leg straight. When returning to a standing position, the runner should use the glutes to power off the ground. Perform this ten times for each leg. This exercise strengthens the quads, hip flexors, core, calves, glutes and hamstrings of the runner, helping them become faster and more efficient running machines.
References
Paavolainen, L., Hakkinen, K., Hamalainen, I., Nummela, A., & Rusko, H. (1999). Explosive-strength training improves 5-km running time by improving running economy and muscle power. Journal of Applied Physiology, 86(5), 1527-1533.
Sato, K., & Mokha, M. (2009). Does core strength training influence running kinetics, lower-extremity stability, and 5000-M performance in runners? The Journal of Strength & Conditioning Research, 23(1), 133-140.
STØREN, Ø., Helgerud, J. A. N., Støa, E. M., & Hoff, J. A. N. (2008). Maximal strength training improves running economy in distance runners. Medicine & Science in Sports & Exercise, 40(6), 1087-1092.
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