Preparing for Fun Run Season? Maximize Your Performance with This Intensive Strength Training Routine
Ready to level up your fun run game? Ditch the same old running routine and add some strength training to your prep!
When running, we're mostly on one leg at a time, making it crucial to evenly train both legs to boost your running prowess. Moreover, maintaining a solid posture throughout the run is paramount, especially for long distances, so don't forget to train your core and upper body to help you maintain that coveted good posture.
Here are some killer exercises you should add to your prep routine. If you're gearing up for events like the Real Insurance Sydney Harbour 10&5K or the Sydney Marathon, these moves can work wonders:
Weighted Walking Lunges
This awesome exercise targets both legs individually and engages your core and upper body - perfect for core strength and posture. When doing these lunges, remember to distribute your weight evenly so one side of your body isn't working harder than the other.
To get started, grab a pair of dumbbells and stand up straight, engaging your core and maintaining good posture. Step forward and lower your body into a lunge, then push back up and step forward with the back leg, repeating the lunge motion until you've reached the end of the room. Turn and lunge back.
TRX One-leg Squat
This exercise is fantastic for working your glutes, quads, core, and stabilizing muscles. Using a TRX, hold onto the handles and lift one leg out in front of you. Sit back into a squat on your standing leg, then engage your muscles to stand back up. Repeat with the other leg.
One-leg Deadlift
This exercised targets your hamstrings and core, perfect for improving your running performance. For this one, use a weight dumbbell or kettlebell. Stand on one leg and hold the weight in your opposite hand. Keep your supporting leg grounded as you bend at your hips, allowing the weight to pull you down. Stop just before the weight touches the ground to maintain muscle engagement. Push back up to standing.
Push-ups
These full-body exercises are amazing for your chest, shoulders, core, glutes, and even legs! Start in a plank or a kneeling plank, lower your chest toward the ground, then push back up to the starting position.
Russian Twists
These core exercises, especially for your obliques, are a fantastic addition to your routine. Sit down with your legs bent in front of you and grab a medicine ball or dumbbell. Lean back, engage your core, and twist your torso side to side. To increase difficulty, lift your feet off the ground.
Include at least two strength training workouts in your weekly routine for improved bone density, superior muscle strength, and, of course, overall enhanced running performances. Happy training, and see you at the finish line!
Sources:[1] "Top strength training exercises for runners." Running. Active.com. https://www.active.com/running/articles/top-strength-training-exercises-for-runners[2] "5 top exercises for runners." RunnersWorld.com. https://www.runnersworld.com/uk/special-features/strength-training[3] "Strength training for runners." ASICS. https://global.asics.com/information/running-resources/articles/strength-training-for-runners.html[4] "Strength Training for Runners: A Comprehensive Guide to Enhancing Your Performance." STRONGER RUNNING. https://www.strongerrunning.com/strength-training/strength-training-for-runners/
To boost your running performance, incorporate exercises like weighted walking lunges for leg strength and core engagement, TRX one-leg squats to work your glutes and stabilizing muscles, and one-leg deadlifts to improve your hamstrings and core. Additionally, push-ups are excellent for building strength in the chest, shoulders, core, glutes, and legs, while Russian twists focus on the obliques for optimal core strength. Incorporate these strength training exercises into your weekly routine for improved bone density, superior muscle strength, and enhanced running performances.
