Building a strength routine into your regular schedule is hard, especially if it’s something you’re not totally used to or in to. But it is a must-do in order to have a great and healthy running season. Listed are some of my favorite strength exercises. I’m sure you’ve seen them all, but they are here to remind you to start including them in your training ritual.
These will focus more on core, hips and lateral balance. This is not a substitute for consulting with a coach or trainer for a specific plan, rather the jump start to get going.
- Push-ups– Yup, a must-do. Aim for 20 reps. Drop to your knees if you must to complete reps. (pecs/delts/triceps/abs/glutes)
- Supermans– Lie on your stomach and take off- 15 reps ( lower back/ gluteus maximus)
- Crunches– proper form is key. It’s easy to do this wrong. 15 reps (abs rectus)
- Fire Hydrant– It’s kind of what your thinking. On all fours, lift your leg like your taking care of business like your dawg. 20 reps (gluteus medium)
- Walking Lunges– Head straight, eyes level, keep your knee in front of your foot. Walk about 30 feet/sets. (Glutes, quads, hamstrings, lower back)
- Front leg swings– Start by swinging your leg back then allow your leg to swing as far forward as you comfortably can. 10 reps each leg ( Hip flexors, glutes)
- Lateral leg swings– Swing hanging leg across mid line the out to your side as far as you comfortably can, then back again. Thats one rep. 10 reps each side (Gluteus medius)
- Leg Raises– lie face up with your hands under your backside with your legs extended. Raise your legs util they are perpendicular to the floor then slowly lower them. 10 reps. (Abs (rectus), hip flexors, quads)
- Hip Raises– Lay on the ground with your hands at your side and knees bent. Raise your hips into the air until you have created a straight line from your upper body to your knees. Slowly lower. 20 reps. (Glutes, lower back, abs)
- Windshield wipers– lie face up, legs straight up, knees locked, arms out to your sides palms down. Swing your legs down to one side without letting them fall (stay in control) Keep your shoulders firmly planted on the ground. Return over your center and drop to the other side. Once back in center that is one rep. 10 reps (obliques, hip flexors, abs)
These are all focusing on your center of mass. By strengthening these zones you will become a better runner. Contact me (firstname.lastname@example.org) if you have any questions on how to execute the moves more precisely.
Peter Fain coaches trail and ultra runners out of Truckee, California. Learn more about his coaching services at www.runondirtcoaching.com.