Strength Training Exercises for Runners
To Decrease Injuries and Increase Power and Speed
Aug 13, 2009
Strength training should be an integral component of a runner's weekly workout. Contrary to some reports, building muscle does not impede performance. In fact, this type of training strengthens muscle fibers which helps to prevent pulls and tears and acts as a defense against injuries. As muscle mass is increased, it provides support to the joints which are often harmed by the repetitive impact of running. The Leukemia and Lymphoma Society's Team in Training Program recommends performing strength exercises several times each week that will enable runners to increase their power and speed as the muscles get stronger. Strength training can be done using weight machines, free weights or the body weight exercises listed below.
Warm Up Routine
A simple warm up routine should take about 5-10 minutes. It gets the heart rate up and muscles ready to work. Incorporate some of these exercises before getting started with strength training:
- march in place, starting with knees low and gradually bringing them higher
- march with knees out to the sides
- jog in place for 60 seconds
- 5 large arm circles forward and backward
- 10 small arm circles forward and backward
- stand with legs apart and slowly roll down into a hanging position, hold (no bouncing), then slowly rock back and forth to stretch the hamstrings
- walk hands out in front and push heels down to stretch calves.
Exercises to Strengthen Runners' Legs
When doing leg exercises make sure the knees don't bend past the toes and only bend to a 90 degree angle. With squats and lunges keep the weight in the heels, not the toes. The movement should simulate sitting down in a chair.
Wall Squat: Lean back against a wall and slide down until knees are bent to a 90 degree angle. Hold for 30 seconds. Stand up and shake legs out. Repeat several times. As the legs become stronger, add time to be able to hold the wall squat for one minute.
Forward Lunges: Stand with feet hip distance apart. Step forward with one foot and bend that knee to a 90 degree angle. Push off the front foot and back to the start position. Alternate until 10-15 repetitions have been completed for each leg.
Sun Salutations: Stand with feet and knees touching together. Squat down and raise the arms above the head. Hold for position for 30 seconds. Repeat several times. As the legs become stronger, add time to be able to hold the position for one minute.
Exercises to Strengthen the Core and Upper Body
Runners, especially long distance endurance athletes, should focus on core strengthening exercises. Exercises that work the glutes, abdominals and lower back muscles help keep the body relaxed and in proper alignment while running.
Push Ups: Perform regular push ups on the knees. Keep the back straight and bottom down. Work up to 15-20 push ups. Rest and perform another set. Once this is mastered, the push ups can be performed on the toes instead of the knees.
Chair Dips: Sit in a chair with the hands placed next to the hips. Slide forward, off the chair. Bend the arms to a 90 degree angle and then straighten to work the triceps. Perform 15-20 chair dips. Rest and repeat.
Plank: Get into a push up position, resting on the toes and elbows. Hold the body perfectly straight for 30 seconds. Rest and repeat several times.
Abdominal Bicycles: Sit on the floor and lean back supporting the upper body from behind with the hands or elbows. Lift the legs up and pedal in a cycling motion, keeping the back straight and the abdominals tight. Cycle 20-25 times with a forward motion, then 20-25 times with a backward motion.
Runners who perform these strength training exercises 2-3 times per week will soon be running longer, faster and stronger.
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