3 Strength Training Exercises Every Runner Should Be Doing
If you’re a runner, you may not realize that strength training is essential. A recent review of multiple studies on the effects of strength training on runners discovered that it can improve their endurance and performance while lowering their chances of injury. The study also suggests that isometric and eccentric strength exercises can have a positive impact on running technique (source).
A large portion of the runners who come into our South Tampa Studio do not strength train regularly. That is why we love incorporating isometric, concentric, and eccentric strength exercises into our running clients’ training programs. The following videos showcase three specific exercises that runners can do today to help them log more pain-free miles.
Mini Band Standing Hip Flexor Holds
Place a mini-band on the end of the bench. Slide your right foot under the band with the sole on the top of the bench. With your left foot flat on the ground, lift your right foot off the bench into the band. Hold the foot off the bench for approximately 5 seconds and perform 5-10 reps on each leg.
Eccentric Landmine Squat
Set up facing the landmine attachment with the end of the barbell pointed at your chest. With your feet about hip-width apart, descend slowly into your squat. Return to the standing position and repeat the movement for a total of 5-10 repetitions. The descent (eccentric) portion of your squat should take 4-5 seconds.
Dumbbell Bulgarian Squat
Grab a pair of light dumbbells, then place your left foot on a box/bench behind you. Keeping your right foot flat on the ground, perform a single-leg squat while your left foot is suspended off the ground. Perform 5-10 reps and repeat the movement with the other leg.
These three exercises will give runners the strength they need to help them log more pain-free miles.
If you’re a runner in need of strength training, stop by our South Tampa personal training studio. Call 813-731-2901 to schedule your complimentary movement assessment and workout.