3 Must Do Exercises for Runners

Traditionally runners training has consisted of running! Long runs, short runs, hilly runs, flat runs. However in recent years the benefits of strength training for running have been widely reported . Strength training improves running efficiency by multiple systems but some of the most important are improving muscle recruitment and coordination, increasing reutilisation of elastic strength, improving eccentric power. It is also accepted that strength training reduces injury risk.

Like all exercise it is best to have it indvidually prescribed to you based on your assessment of your movements and strengths/weaknesses. But I have put together 3 must do exercises for runners that will benefit all runners regardless of age, fitness level or distance of running.

Single Leg Romanian Deadlift

Research shows that single leg deadlift gets high peak force of all three gluteal muscles (minimus, medius and maximus) three crucial muscles for the running cycle.

The hamstrings are worked eccentrically which is how they function in running as they slow the leg down into foot strike.

Single leg loading works balance and stability but there are adaptations if you struggle with balance.

Instructions

Start by standing with feet together head up and chest tall.

Shift your weight to the opposite side to your hand holding the weight and lift other leg behind off the floor.

Keeping a small amount of flexion in your knee, bend forward from your hip lowering the weight down and extending the other leg behind you.

Push your hips forward and stand up tall maintaining your balance.

Keep your bodyweight more towards your heel through the exercise.

Banded Single Leg Squat

Primarily a quad strengthening exercise, an important muscle for producing force in running, but also gets glute activation.

Glute medius and minimus load is increased by the addition of a resistance band around the knees.

You want to focus on the sitting back movement so having a box or chair behind you can be useful.

Instructions

Start with a band above your knees.

Shift your weight onto one leg.

Keep a good alignment between your hip knee and your foot.

Push the outside of your non-standing leg into the band to maintain a clear gap between both knees.

Ensure your pelvis remains level, place your hands on your hips to help visualise this.

Sit back on the standing leg no further than 90 degrees knee bend. Less if you feel you alignment and stability are challenged.

Return to standing without losing stability or hip ,knee foot alignment.

Soleus Heel Raise

At peak force in running the Soleus, one of our calf muscles, has to withstand 6 times our bodyweight!

The soleus works more dominantly when the knee is bent. It is important the knee stays bent throughout the movement.

You can load up further by wearing a backpack with extra weight.

Instructions

Stand on one leg maintaining your balance for a couple of seconds.

Bend the knee to 30-45 degrees.

Lift your heel as high as possible from the floor maintaining a flexed knee.

Hold the position on your tip toes for 3 seconds.

Slowly lower heel back to the floor