# 5 Essential Strength Exercises for Runners Aiming for Success
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Chapter 1: The Importance of Targeted Strength Training
While traditional strength exercises like squats and lunges are beneficial, they may not suffice for runners seeking to elevate their performance. To truly enhance your strength training, it's crucial to progressively increase the intensity or volume, similar to how you would approach your running. If you're facing performance plateaus or recurrent injuries, it’s time to push your boundaries with resistance training.
Instead of the myriad of exercises available, let's focus on five that directly address the unique challenges faced by runners. As a kinesiologist and trainer, I often notice that many runners overlook the principle of specificity in their workouts. While exercises like bicep curls may offer some benefits, the majority of your training should concentrate on the areas that typically cause issues for runners—specifically, the feet, calves, knees, and hips. It’s essential to emphasize single-leg movements that mimic the running gait.
The following program can be completed in under 10 minutes and requires minimal equipment. For optimal results, aim to incorporate these exercises into your routine 2–3 times weekly. As an added benefit, consider doing this workout before your runs to enhance your warm-up and ensure your safety on the track. Let’s take the next step in your running journey!
Fine-Tuning Your Movement as a Runner
Before we delve into the exercises, remember that new movements can carry risks. If you’re new to resistance training or have chronic conditions or injuries, consult with a trusted healthcare professional before proceeding.
If you’re given the green light, be sure to avoid pushing through any pain. Although the exercises should feel challenging, aim to keep any discomfort at a 3/10 level or lower. If you require modifications, don’t hesitate to reach out for assistance!
For those who struggle with motivation in strength training, you're not alone. As someone who primarily identifies as an endurance athlete, transitioning to resistance training was initially daunting. However, recognizing the interconnectedness of these two disciplines helped me appreciate their benefits.
This routine can be performed comfortably at home and will only add a short 10 minutes to your regimen, making it manageable. More importantly, while it may seem like a chore, strength training is a means to make running feel easier. Beyond preventing injuries, these exercises will enhance your running economy, reducing effort and energy expenditure as you increase your pace.
In summary, integrate strength exercises into your routine! You'll become a more capable runner as a result.
1) Bulgarian Split Squat
Application: 2 x 10–15 reps per side
Cues: Step back until your toes rest comfortably on a step or stair. Lower your body, ensuring most weight remains on the front leg. Your feet should be spaced far enough apart to allow full lunges while keeping the front knee aligned with your toes. For increased intensity, consider raising the step height, increasing reps, or adding weights. If you need to regress, lower the step or use a wall for balance. This exercise effectively targets your quadriceps!
2) Single-Leg Deadlifts
Application: 2 x 10–15 reps per side
Cues: Tighten your core and align your ribs with your pelvis. Stand on one foot, hinging at your hips while extending your other leg back. Keep your back and neck neutral as you lower to a controlled point and then return to the starting position by engaging your glutes. If you're using weights, keep them close to your legs for back protection.
3) Single-Leg Bent-Knee Calf Raise
Application: 2 x 12–15 reps per side
Cues: Stand on an elevated surface with a balance support in front. Begin with a slight knee bend, lifting one foot off the ground and performing a single-leg calf raise. Hold at the peak position for 2–3 seconds before slowly lowering. If this is too challenging, use the support more or start with both legs.
4) Side Plank with Leg Raise
Application: 2 x 10–15 reps or 30–45 seconds per side
Cues: Start on your elbow and foot, engaging your core and squeezing your glutes. Raise your top leg 1–2 feet towards the ceiling, keeping it internally rotated for glute engagement. Once you’ve completed the reps or if you lose form, switch sides.
5) Copenhagen Plank
Application: 2 x 15–30 seconds hold per side
Cues: Position yourself in a plank, perpendicular to a bench. Place the inside of your top leg on the bench, using your bottom leg for support. Apply pressure through the top leg to engage your adductors while maintaining core stability. Hold this position, resisting hip droop for as long as possible before resting.
Want to explore more exercises like these? Check out my comprehensive library of rehab guides and movement routines below. There’s something for everyone!
In Conclusion
If you aspire to elevate your running performance, this 10-minute strength routine is your answer. From enhanced injury prevention to improved running economy, your potential lies in your commitment to training both on and off the track. While it requires effort, the rewards of strength training will be significant. Here’s to becoming the best runner you can be!
You got this!
— David LiiraKin
Chapter 2: Video Resources for Runners
The first video titled "The Only 5 Exercises You NEED for Stronger Running" provides essential insights into effective exercises for runners.
The second video, "The ONLY 5 Strength Exercises Runners Need," highlights crucial strength routines tailored for runners to enhance their performance.