The 3 Best Strength Exercises for Runners (And How to Do Them Like a Pro)
As a runner, you know that having strong legs can make all the difference in your performance. But what are the best exercises to help you build the strength you need to take your running to the next level? In this article, we’ll explore the top three strength exercises for runners and provide a step-by-step guide on how to do them like a pro.
1. Squats
Squats are a classic exercise that targets the quadriceps, hamstrings, and glutes. They’re essential for building strength in the lower body, which is critical for running. Here’s how to do a squat like a pro:
- Stand with your feet shoulder-width apart, toes pointed slightly outward.
- Bend your knees, keeping your back straight and your core engaged.
- Lower your body down into a squat, keeping your weight in your heels.
- Pause for a brief moment at the bottom of the squat, then push through your heels to return to standing.
For a more challenging variation, try a sumo squat: stand with your feet wider apart, then lower your body down into a squat and push through your heels to return to standing. This targets the glutes and hamstrings in a different way.
2. Lunges
Lunges are another essential exercise for runners, targeting the quadriceps, hamstrings, and glutes. Here’s how to do a lunge like a pro:
- Stand with your feet together, take a large step forward with one foot.
- Lower your body down into a lunge, keeping your front knee bent at a 90-degree angle and your back straight.
- Pause for a brief moment at the bottom of the lunge, then push through your front heel to return to standing.
- Repeat on the other side.
For a more challenging variation, try a reverse lunge: stand with your feet together, then take a large step backward with one foot and lower your body down into a lunge. This targets the glutes and hamstrings in a different way.
3. Calf Raises
Calf raises are often overlooked, but they’re crucial for building strength in the lower legs. Here’s how to do a calf raise like a pro:
- Stand with your feet hip-width apart, toes pointing slightly outward.
- Lift your heels off the ground, keeping your knees straight.
- Raise up onto your toes, then lower back down to the starting position.
For a more challenging variation, try a single-leg calf raise: lift one foot off the ground and raise up onto the toes, then lower back down to the starting position. This targets the calf muscles on each leg individually.
Conclusion
Incorporating these three strength exercises into your workout routine can help you build the strength you need to take your running to the next level. Remember to start slow and gradually increase the difficulty as you become more comfortable with the exercises. And don’t forget to warm up before and cool down after your workout to prevent injury.
FAQs
Q: How often should I do these exercises?
A: Aim to do these exercises 2-3 times per week, with at least a day of rest in between. This will give your muscles time to recover and rebuild.
Q: Can I do these exercises on a busy schedule?
A: Yes, you can! Try doing these exercises in short intervals during your lunch break or after your run. Even 10-15 minutes of strength training can make a big difference in your running performance.
Q: Are these exercises safe for beginners?
A: Yes, these exercises are safe for beginners. Just remember to start with a weight that feels comfortable and gradually increase the difficulty as you become more comfortable with the exercises. And don’t forget to warm up and cool down to prevent injury!
