Incorporating strength training exercise into your busy schedule is vital for improving your running. Twice a week, dedicate time to work on your strength. Additionally, don’t forget about cross-training, sports massage, warm-ups, cool-downs, and foam rolling. Ensuring you get adequate sleep and consume the right amount of healthy calories for your body’s needs is also crucial.
STRENGTH TRAINING; SOME KEY STRENGTH EXERCISES
Rowing: Strengthen your back and improve running posture by performing rows. Hold a dumbbell in each hand, palms facing in, and hands by your sides. Bend at the waist, keeping your back straight and torso almost parallel to the floor. Pull the dumbbells up to your belly button, with elbows bending perpendicular and upper arms parallel to the ground. Lower the dumbbells with control back to your starting position (10-15 reps, three-four sets).
Single-leg Deadlift: Increase running power and stability by working on your glutes and hamstrings. Stand with a dumbbell or kettle bell in one hand. Lift your other foot off the floor and extend your leg behind you. Bend forward at the hip, keeping your back straight and your arm extended towards the floor. Return to the starting position and repeat on the other side (10 reps each side, three sets).
Hip Thruster: Elevate your glute bridge game with the hip thruster. Sit on the floor, placing your upper back on a bench. Bend your knees and plant your feet flat on the floor at hip-width apart. Lift your hips toward the ceiling, extending them fully. Hold the bridge position briefly and slowly lower your hips to the starting point. Add weight to increase the challenge (15 reps, three sets).
Superman/Back Extension: Strengthen your middle and upper and lower back for an upright running posture. Lie face down with your hands by your ears, palms facing down. Lift your chest and shoulders off the floor, squeezing your shoulder blades together. Lower to the start position and repeat (10-12 reps, two sets).
Incorporating these exercises into your routine will help you become a stronger and more efficient runner.
