It is very important to know about cross-training while you are trying to increase your running strength. While you are thinking about running miles, you need to focus on cross-training and some drilling to enhance your overall running performance. Here we are talking about 9 most important strength exercises for runners to achieve your fitness goals efficiently and effectively.
Side Plank:
IF we think about strength exercises for runners, then side plank is most effective. Here is the guideline of how to perform this exercise.
- Start by laying down on one side with legs stacked on top of each other.
- Position your elbow beneath your shoulder and at the same time place your forearm on the ground perpendicular to your body.
- Keep your body in a straight line from head to foot and hold this plank position.
- Lift your hips off the ground by pressing your forearm and the side of your bottom foot. Your body weight will be supported by the forearm and side foot.
- Make sure your body is straight with this position and maintain this stable form.
- Your top arm will hold onto your hip for additional balance.
- Hold this position for 20-30 seconds and try to increase time each day.
- After performing this for 4-5 times, switch sides and follow the same process.
- After completing sets, take a short rest to release tension and promote flexibility.
Plank with Arm Reaches:
Strength exercises for runners. Here is the guideline of how to perform ‘plank with arm reaches’ exercise.
- Position yourself beneath your shoulders, ensuring your body is in a straight line from head to knee.
- Tighten your muscles to stabilize your body during this exercise.
- Lift one arm from the ground and extend it straight out in front of your body. Ensure your body remains stable without rotating your torso or hips.
- Hold this position for 20-30 seconds, then slowly return your arm to the starting position.
- Repeat this position for the opposite hand, following the same process.
- Aim for a total of 8-12 repetitions for each hand. Complete one set, then take a 10-20 second rest before starting again. After completing 2-3 sets, you can take a maximum 30-60 second rest.
- After completing this exercise, take time to allow your muscles to recover from the overload.
Bird Dog:
Strength exercises for runners. Here is the guideline of how to perform ‘bird dog’ exercise.
- Extend your hand straight out in front of you and place your opposite knee on the ground.
- At the same time, extend your opposite leg and place your opposite hand as well.
- Hold this position for a few seconds, then repeat the process.
- Switch sides and repeat.
- Aim to complete this session 5 times on each side or 10 reps in total.
High Knees:
Strength exercises for runners. Here is the guideline of how to perform ‘High knees’ exercise.
- Stand up straight with your hands naturally hanging by your sides.
- Stabilize your muscles to perform this exercise.
- Lift your right leg toward your chest as high as you can while raising your left arm in front of you.
- After completing it for one side, do the same for the opposite side, maintaining a rhythmic motion.
- When landing, do so softly to minimize the risk of injury.
- Keep your back straight and your chest lifted throughout the exercise.
- Perform a minimum of 20 repetitions for each leg, aiming to complete 2-3 sets for maximum results.
After performing this exercise, cool down your body to minimize the risk of injury.
Butt Kicks:
Strength exercises for runners. Here is the guideline of how to perform ‘Butt kicks’ exercise.
- Stand up normally with your hands hanging naturally by your sides.
- Stabilize your muscles to perform this exercise.
- Kick your heels towards your buttocks as close as you can, trying to touch or almost touch.
- Similarly, do it for the opposite leg and maintain a rhythmic motion.
- Ensure your performance is consistent and with proper form.
- In every set, do this 15-20 times for each leg.
- Aim to perform 2-3 sets and take 20-30 seconds of rest between each set.
- After performing this exercise, take time to cool down your body to relieve muscle tension.
Jump Squats:
Strength exercises for runners. Here is the guideline of how to perform ‘Jump squats’ exercise.
- Stand with your feet slightly wider than shoulder-width apart, keeping your back straight and chest up.
- Lower your body by bending your knees and pushing your hips back as if sitting back into a chair.
- Lower yourself as low as you can comfortably while maintaining good form.
- Keep your knees in line with your toes and ensure they don’t collapse while performing.
- From the bottom of the position, explode upwards by pushing through your heels and extending your hips, knees, and ankles simultaneously.
- Also, swing your arms upward to help propel your body upward.
- Try to land softly to provide minimal pressure to your knees.
- Repeat this process and make it a rhythmic motion.
- In every set, do it 15-20 times and perform it consistently.
- Take 30-45 seconds of rest between every set and try to continue for 3-4 sets.
- After completing this exercise, take a recovery rest before performing another exercise.
Lateral Shuffles:
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Keep your back straight and your chest up.
- Bend your knees into a parallel squat position.
- Take a quick step to the side with your right foot and immediately follow with your left foot, bringing it next to your right foot.
- Maintain a low stance through the movement to keep your center of gravity stable.
- Continue this movement from one side to another. For example, go one side for three steps, then come back to the center position, and then go to the opposite side. It will be a rhythmic motion.
- Swing your arms from back to front to maintain this movement.
- Try to perform 2-3 sets, with each set lasting for 20-30 seconds, continuing this rhythm.
- After completing this exercise, take a recovery rest before performing another exercise.
Carioca:
Strength exercises for runners. Here is the guideline of how to perform ‘Carioca’ exercise.
- Stand up normally with your hands hanging naturally by your sides.
- Take a sideways step to your right with your right foot, crossing it in front of your left foot.
- At the same time, lift your left foot behind your right foot and uncross your legs.
- Continue moving sideways to the right by crossing your right foot behind your left foot.
- At the same time, lift your left foot and move it to the right, crossing it in front of your right foot.
- Continue this same process for the alternate steps.
- Try to maintain this movement smoothly and rhythmically and also do it with proper form.
- Swing your arms with this movement to control this exercise properly.
- Avoid stomping or dragging your feet and try to provide light and fluid movement.
- During the performance, breathe rhythmically to flow oxygen to your muscles.
- Try to perform 2-3 sets, with each set lasting for 40-60 seconds. Take rest for 30-60 seconds after every set.
Skipping:
Strength exercises for runners. Here is the guideline of how to perform ‘skipping’ exercise.
- Select a proper jump rope according to your height and ensure it’s not too heavy.
- Hold the jump rope in each hand, stand with your feet together, and your knees slightly bent, with elbows close to your sides.
- Swing the jump rope overhead and start jumping as the rope approaches your feet.
- Jump off the balls of your feet while keeping your heels off the ground.
- Maintain a steady rhythmic pace and try to speed up slowly if you feel comfortable.
- Avoid jumping too high as it can quickly tire you out and may cause knee pain.
- Breathe normally and rhythmically while skipping rope.
- Try to continue for a minimum of 2-3 minutes at a time or a minimum of 100 jumps.
- Start with 2-3 sets and increase the time as you become comfortable. If you continue these exercises with proper form, your running strength will increase for sure. So, try these exercises and see the difference in your running strength and performance. Happy Running!
