Running is such a great form of exercise. Not only does running offer many great physical benefits, but it has many great mental and emotional benefits as well. Whether you’re a novice runner, a seasoned runner or even a competitive runner, there is no greater feeling than hitting the trail, treadmill and of course, crossing the finish line. Running, however, because of its singular plane motion and repetition, can eventually start to take a toll on your body if you are not properly cross training.
Strength training is an often-neglected form of cross training but one of the most crucial forms of exercises for runners. Finding time to get runs and other forms of cardio in each week isn’t always easy, so runners often skip out on the weights, thinking they do not have enough time, or it is not necessary. But strength training should be a part of every runner’s training regimen.
To understand the importance of strength training for runners, here are some key benefits to keep in mind:
Increased Endurance: Strength training helps your body better deal with the stresses of running. Your muscles will be able to perform longer before getting fatigued, which will help you maintain your proper running form. Improving your strength will help you fight off hitting the wall during the late stages of a long-distance race. (Also, the mental strength you get from pushing in the weight room certainly comes into play out on the course as well.)
Injury Prevention: Being sidelined by a nagging injury can often be avoided through a proper strength and conditioning program. Many running injuries, especially ankle, knee and hip-related issues, are a result of muscular imbalances and weak joints. When you increase strength, you also improve joint stability (or mobility) in these crucial areas, leading to less aches and pains and more importantly, less injuries.
Increased Speed: Strength training is an excellent way to get faster. It will, of course, improve your overall form and endurance, but also your body's efficiency to use energy and oxygen. By becoming not just stronger and but also more conditioned through strength training, you will see improvements in your overall pace, which is pretty fun, right!?!
Better Recovery: Because strength training makes your body more efficient at converting metabolic waste into energy, you'll also be able to recover faster from those tough training runs. And with your stronger muscles and joints, your body will better adapt to the stresses of running thus making your recovery a significantly less uncomfortable process. (You won't be dreading the stairs quite as much after a long run.)
Weight Management: The lean muscle mass built through strength training boosts metabolism, helping your body to burn calories more efficiently not just during exercise but also at rest. Not only will this help to make you feel like a lean, but mean calorie also burning machine, improving your overall weight and body composition will help you to run at peak performance.
Now Let's get into a few ways to building strong legs for running performance.
Basic bodyweight squats and lunges are definitely a great way to introduce lower body strength and conditioning to your training program. But as you progress, you will want to offer a wide variety of leg exercises to your strength training arsenal. Working unilaterally, in different planes as well as learning to jump and land, will target all areas of the lower body, improving not just strength, but also balance, coordination, stability and mobility.
And let's be honest here... as awesome as it is to have strong legs that help us perform at the top of our game, it's also nice to have gorgeous gams for those race photos and runfies too ;-)
So how do you get started? Well like I mentioned above, mastering simple squats and lunges is a great place to begin. But if you're ready to kick your training up a notch and/or are looking for new ways to work your legs, here are a few of my favorites lower body exercises I incorporate in my strength training classes and my clients' training programs...
Goblet Squat
Hold a dumbbell or kettlebell like tightly to your chest, elbows tucked tight to your torso. With feet hip distance a part, lower your hips down and back behind you, keeping your weight in your heels. Drop your hips down (below parallel ideally), then squeezing your glute muscles raise back up and repeat. Try 3 sets of 10 to get stated.
Modification: Bodyweight Squats, Stability Ball Wall Squats
Progression: Double Racked Kettlebell Squats, Barbell Front Squats
Rear Foot Elevated Split Squat
Place one foot on a bench behind you (shoelaces on the bench, not toes or ball of foot). Gripping dumbbells in each hand, begin to lower your back knee all the way down. Track your front knee above your ankle. Raise back up to start position and repeat. Begin with 3 sets of 6-10 each leg.
Modification: Bodyweight Split Squat
Progression: Barbell on Shoulders
Place one foot on a bench behind you (shoelaces on the bench, not toes or ball of foot). Gripping dumbbells in each hand, begin to lower your back knee all the way down. Track your front knee above your ankle. Raise back up to start position and repeat. Begin with 3 sets of 6-10 each leg.
Modification: Bodyweight Split Squat
Progression: Barbell on Shoulders
Side and Transverse Lunges
Unlike traditional lunges, these two variations work in the other two planes of motions targeting different muscles in your legs. For Side Lunge: Standing tall with feet together, gripping a dumbbell or kettlebell in one hand, step the opposite foot out to the side bending just that knee, drawing your hips down and back. Bring the weight over to that opposite ankle. Step back up and repeat on that side. For Transverse Lunge: Similar movement for the side lunge except you will step out and back, opening up your hip to the transverse plane. Front foot will stay pointing forward while back foot will be perpendicular to the front. Draw your hips down and back and keep your chest up for both lunge variations.
Modification: Body weight, Light Med Ball held at chest
Progression: Weight in both hands and/or add a vest
Unlike traditional lunges, these two variations work in the other two planes of motions targeting different muscles in your legs. For Side Lunge: Standing tall with feet together, gripping a dumbbell or kettlebell in one hand, step the opposite foot out to the side bending just that knee, drawing your hips down and back. Bring the weight over to that opposite ankle. Step back up and repeat on that side. For Transverse Lunge: Similar movement for the side lunge except you will step out and back, opening up your hip to the transverse plane. Front foot will stay pointing forward while back foot will be perpendicular to the front. Draw your hips down and back and keep your chest up for both lunge variations.
Modification: Body weight, Light Med Ball held at chest
Progression: Weight in both hands and/or add a vest
Single Leg RDL
Holding a kettlebell or dumbbell in one hand, plant the opposite foot firmly on the ground. Lower the weight down towards the inside of the opposite big toe (not necessarily all the way) while drawing chest parallel to the ground. As you lower the weight, extend the SAME side leg behind you, drawing the leg parallel to the ground. Keep your back flat, shoulders pulled back, and core locked in tight. Return to standing position and repeat on that side for 6-10 reps and do on opposite leg. Just to clarify, if the weight is in your RIGHT hand, extend your RIGHT leg behind you, and vice versa!
Modification: Perform with just body weight reaching for the toe
Holding a kettlebell or dumbbell in one hand, plant the opposite foot firmly on the ground. Lower the weight down towards the inside of the opposite big toe (not necessarily all the way) while drawing chest parallel to the ground. As you lower the weight, extend the SAME side leg behind you, drawing the leg parallel to the ground. Keep your back flat, shoulders pulled back, and core locked in tight. Return to standing position and repeat on that side for 6-10 reps and do on opposite leg. Just to clarify, if the weight is in your RIGHT hand, extend your RIGHT leg behind you, and vice versa!
Modification: Perform with just body weight reaching for the toe
Hip Thrusters
Prop upper body on a bench or (soft) box with just shoulder blades and arms rested on bench. Align feet about hip distance a part directly under knees. With or without weight, squeeze your glute muscles to lift your hips up, making a straight line from your shoulders to hips to knees. Lower back down and repeat. Begin with 3 sets of 10.
Modification: Floor Bridge, Body Weight Hip Thrusters
Progression: Barbell or Sandbag on lap
Prop upper body on a bench or (soft) box with just shoulder blades and arms rested on bench. Align feet about hip distance a part directly under knees. With or without weight, squeeze your glute muscles to lift your hips up, making a straight line from your shoulders to hips to knees. Lower back down and repeat. Begin with 3 sets of 10.
Modification: Floor Bridge, Body Weight Hip Thrusters
Progression: Barbell or Sandbag on lap
Single Leg Take-Offs
Stand forward facing a 12-18" box, bench or stable, elevated surface.
Stand forward facing a 12-18" box, bench or stable, elevated surface.
Step one foot onto the box and using the power from that leg, accelerate the other leg up and into a
90-90-90 position for hip-knee-ankle. Step lifted leg off the box and bring original leg down too.
Repeat 5-8 times per leg.
Modification: Single Leg Step Ups to Balance
Progression: Wear weighted vest
Lateral Hurdle Hops
Position yourself to the side of a 6 or 12" hurdle. Jump up (as high as you can) and over to the
Modification: Single Leg Step Ups to Balance
Progression: Wear weighted vest
Lateral Hurdle Hops
Position yourself to the side of a 6 or 12" hurdle. Jump up (as high as you can) and over to the
other side of the hurdle landing softly. Repeat 10 times in each direction.
Modification: Ditch the hurdle, just use the floor
Progression: Higher hurdle, Wear a weighted vest
Modification: Ditch the hurdle, just use the floor
Progression: Higher hurdle, Wear a weighted vest
Below are a few of the core exercises, that I too incorporate into my own
workout routine to build core strength and stability.
Plank
One of my absolute favorite baseline core exercises is the plank. There are several progressions to these exercises, but it is important to master the basic plank before moving on. Begin lying prone with your elbows underneath your shoulders, palms together. Come on to your toes and engaging your abdominal as well as glute muscles, pull your body up, parallel to the ground. Tuck your pelvis towards your rib cage, pulling your belly button towards your spine. Be sure to break steady for the entire hold. Attempt to hold for 20-30 seconds for 3 sets.
[Progressions: Tall Planks with Shoulder Taps, Plank Walk Ups, Elbow Planks with Legs Lifts]
Bridge
As stated above, core exercises are not just for the abs. Here is a great one to engage your glutes, inner and outer thighs. Begin lying on your back with your knees bent, your arms by your side and your toes pointed up towards the ceiling. Tilt your pelvis towards your rib cage and squeeze your glute muscles as you draw as much of your spine off the ground. Press your hips up high continuing to engage the abs and squeezing the glutes. While doing so, engage the thigh muscles by working hard to keep them parallel to each other. Hold for a 3 count at the top and slowly release to the bottom position. Do 10 reps for 3 sets.
[Progressions: Single Leg Bridges, Stability Ball Bridge, Bench Hip Thrusters]
Bird Dogs
Begin in an all-four position with your palms beneath your shoulders and your knees beneath our hips. Draw one arm forward, parallel to the ground and the OPPOSITE leg back and parallel to the ground. With the belly button pulled into your spine and keeping the back flat, pull the knee and elbow together (or at least towards each other, they do not have to touch) then release back to original position of arm and leg extended. Repeat 10x's on one side then perform on the other side for 3 sets each.
[Progressions: Bird Dog Holds, Banded Bird Dogs]
Clam Shells ( O Band)
Beginners may omit the band while getting used to this exercise and add it in for the challenge. Begin lying one side with shoulders, knees and ankles stacked on top of each other. Draw the knees up in line with the hips so that hips and knees are both at a 90-degree angle. Place top hand on top hip to help keep it in position. Engaging you're the outer glute and thigh of the top leg, lift top leg up (keeping ankles together) and squeeze for a 3 count at the top. Slowly return to start position and repeat. Do 10-15 reps on each side for 3 sets.
[Regression: Not Band; Progression: Heavier Resisted Band]
Roll Out (Stability Ball)
This exercise kicks the basic plank up a notch. Begin in a plank position (see above) on a stability ball. Keeping feet in place and engaging abs and glutes, slowly roll the ball forward then slowly return to original position. Do 10-20 reps for 3 sets.
[Progressions: Pot Stirs, V-Presses, Hands on Ball Roll Outs]
Squat Chops (Med Ball)
Begin in a standing position with feet slightly wider than hip distance a part. Holding a light to medium weight medicine ball in front of chest with arms extended straight out, lower hips down and back, weight into the heels, lowering ball straight beneath body. Return to standing position bringing ball overhead. Repeat 10-15 reps for 3 set.
[Progressions: Heavier Weighted Media Ball, Med Ball Slams]
Of course, there are several other exercises and progressions to build a strong, stable core that do not involve trunk flexion (aka crunching), but these are just a few simple movements you can begin incorporating into your programming.
Plank
One of my absolute favorite baseline core exercises is the plank. There are several progressions to these exercises, but it is important to master the basic plank before moving on. Begin lying prone with your elbows underneath your shoulders, palms together. Come on to your toes and engaging your abdominal as well as glute muscles, pull your body up, parallel to the ground. Tuck your pelvis towards your rib cage, pulling your belly button towards your spine. Be sure to break steady for the entire hold. Attempt to hold for 20-30 seconds for 3 sets.
[Progressions: Tall Planks with Shoulder Taps, Plank Walk Ups, Elbow Planks with Legs Lifts]
As stated above, core exercises are not just for the abs. Here is a great one to engage your glutes, inner and outer thighs. Begin lying on your back with your knees bent, your arms by your side and your toes pointed up towards the ceiling. Tilt your pelvis towards your rib cage and squeeze your glute muscles as you draw as much of your spine off the ground. Press your hips up high continuing to engage the abs and squeezing the glutes. While doing so, engage the thigh muscles by working hard to keep them parallel to each other. Hold for a 3 count at the top and slowly release to the bottom position. Do 10 reps for 3 sets.
[Progressions: Single Leg Bridges, Stability Ball Bridge, Bench Hip Thrusters]
Bird Dogs
Begin in an all-four position with your palms beneath your shoulders and your knees beneath our hips. Draw one arm forward, parallel to the ground and the OPPOSITE leg back and parallel to the ground. With the belly button pulled into your spine and keeping the back flat, pull the knee and elbow together (or at least towards each other, they do not have to touch) then release back to original position of arm and leg extended. Repeat 10x's on one side then perform on the other side for 3 sets each.
[Progressions: Bird Dog Holds, Banded Bird Dogs]
Clam Shells ( O Band)
Beginners may omit the band while getting used to this exercise and add it in for the challenge. Begin lying one side with shoulders, knees and ankles stacked on top of each other. Draw the knees up in line with the hips so that hips and knees are both at a 90-degree angle. Place top hand on top hip to help keep it in position. Engaging you're the outer glute and thigh of the top leg, lift top leg up (keeping ankles together) and squeeze for a 3 count at the top. Slowly return to start position and repeat. Do 10-15 reps on each side for 3 sets.
[Regression: Not Band; Progression: Heavier Resisted Band]
Roll Out (Stability Ball)
This exercise kicks the basic plank up a notch. Begin in a plank position (see above) on a stability ball. Keeping feet in place and engaging abs and glutes, slowly roll the ball forward then slowly return to original position. Do 10-20 reps for 3 sets.
[Progressions: Pot Stirs, V-Presses, Hands on Ball Roll Outs]
Squat Chops (Med Ball)
Begin in a standing position with feet slightly wider than hip distance a part. Holding a light to medium weight medicine ball in front of chest with arms extended straight out, lower hips down and back, weight into the heels, lowering ball straight beneath body. Return to standing position bringing ball overhead. Repeat 10-15 reps for 3 set.
[Progressions: Heavier Weighted Media Ball, Med Ball Slams]
Of course, there are several other exercises and progressions to build a strong, stable core that do not involve trunk flexion (aka crunching), but these are just a few simple movements you can begin incorporating into your programming.
