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Whether you are a running novice or training for a marathon, there are 4 key exercises which you can do to strengthen your body and improve your running. These exercises are best incorporated into your regular training schedule and should be performed at least once a week.
Stronger Core Equals Stronger Running
Some runners tend to neglect exercises outside of obviously leg-strengthening exercises. However, this is not a good idea. As the core connects with the hips, a weakness in the core muscles can cause lower back pain as you run and other lower body issues which can interfere with your runs. So, you will need to incorporate core-focused exercises to avoid this problem.
The best core strengthening exercises are dynamic exercises and one of the more intense of these exercises are twisting mountain climbers. To perform a twisting mountain climber:
- Start in plank position.
- Bring your right knee up towards your left elbow, slightly twisting at the trunk.
- Quickly alternate between raising your right and left knees, for a count of 10 right knee raising twists and 10 left knee raising twists.
Correct Foot Strike Reduced Injuries
Training yourself to achieve a mid- or forefoot strike while running is considered the ideal. Runners who neglect this and continue to overpronate, as well as oversupinate, are in greater danger of developing running-related injuries.
One of the best exercises to help correct both overpronation and oversupination is to add incline training to your weekly running schedule. If you do not live in a hilly area, be sure to take advantage of the incline of your treadmill.
The incline requires you to change how you are striking the ground, especially when running uphill. Running downhill is not as effective in helping this issue, as it generally encourages runners to heel strike, which can be jarring for connecting muscles and bones. Bonus, incorporating incline training into your regular running will increase your running stamina.
Strengthen Your IT Bands For Smoother Motion
Incurring an IT band injury is the second most common injury associated with running. As your IT bands are the connecting tissue which extends all the way from the hip bones to the shin bones, an IT band injury can seriously hamper a runner’s workouts.
An excellent exercise to help stretch and strengthen your IT bands is the single leg squat. To perform this exercise, you need to:
- Stand hip-width apart.
- Raise your left leg while balancing on the right leg.
- Squat with only your supporting (right) leg while holding your left leg out in front of you. Make sure your right knee remains in line with the toes on your right foot; also, that your right knee does not extend past your toes.
- Repeat for 10 right leg squats then switch sides for 10 left leg squats.
Increased VO2 Max Results In Longer Distance
Think about your first run to where you are right now. If you have been fairly consistent in your running workouts, you should be able to see a noticeable change in your ability to continuously run and not be out of breath. Your VO2 max is to thank for part of this change.
As your VO2 max determines how effectively your body uses oxygen, you will want to increase its capacity to strengthen your running. An effective exercise to do this is to run intervals but not in the HIIT-style. Instead, try an intense interval such as the one below:
- Run at top speed for 60 seconds then easy jog for 60 seconds as you catch your breath.
- Repeat this pattern for 8-10 intervals.
- Lengthen interval lengths as you improve your VO2 max.
- If you want to go by distance rather than by time, you can try:
- Run 800 meters (0.50 mile) at top speed.
- Easy jog for 400 meters (0.25 mile).
- Repeat both steps for 6 full intervals.
As you incorporate these 4 exercises into your regular running, you will be able to both see and feel the strengthening effects on your running.
