5 Top Strengthening Exercises For Runners. Get STRONG To Run!

To be very clear, if you want to get better at running, you NEED to run. ⁣

⁣However…⁣

While running is very beneficial, running is not a suitable substitute for strength training. It is fairly common for people to say ‘’I don’t need to strength train. I run.’’ Running is a very technically demanding activity, is high impact, and is extremely repetitive in nature.⁣ Strength training will help prepare your body to run. ⁣

⁣⁣Having the requisite levels of full body strength and controlled mobility (and stability in certain areas) will help improve your overall efficiency and performance, and can help keep your body feeling good. ⁣⁣

Here are 5 strengthening exercises that can be very beneficial to runners. These exercises can be done at home or the gym.

#1) Lateral Step-Ups

This exercise strengthens the glutes, quadriceps, hamstrings, and adductors, and improves balance.

With this step-up variation, your body will travel in both a vertical and lateral path. Many find these more challenging than regular step-ups.

Make sure you can do this exercise proficiently with bodyweight only before you add any resistance. Use a surface height that allows you to do the exercise using proper form.

Coaching Tips:

Stand on a box, bench, or other stable elevated surface. Unlike during regular step-ups, stand so your body is to the side of the surface, versus behind. Your non-working leg should be to your side.

Stand on one foot, and have a slight bend in your knee. Your head, torso and hips should be in a stacked position. As for the non-working leg, keep it extended, and contract your quadriceps and glutes on this side.

Keep your weight centered over the middle of your foot the entire time. Your heel and the base of your big and baby toes should remain in contact with the surface for the duration of the exercise. Pretend you are suctioning or screwing your foot to the surface.

If you are holding weights, keep your arms rigid and pretend you are crushing oranges in your armpits.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Now perform a lateral step-up and press your body away from the surface and to the top position. Aim to do most of the step-up with the leg that is on the elevated surface.

Gain a moment of control in the top position, then perform the reverse movements and slowly lower to the floor.

Touch the floor as softly as possible. Imagine a raw shelled egg is on the floor directly below your foot. Touch the floor softly enough that the egg won’t break.

With this exercise, while your body will travel in both a vertical and lateral path, when you are approaching the top position and are locking out, your body should no longer be travelling laterally. The same applies when you are descending and have planted your foot on the floor.

For the duration of the exercise, limit any forward and backward movement.

When you are performing the lowering, pretend you are “pulling” your body down with your leg. Don’t just mindlessly drop down.

Do not relax or lose tension when you are in the bottom position.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 8-12 reps per side.

#2) Single Leg Hamstring Slide-Outs (eccentric + concentric)

This exercise strengthens the hamstrings and glutes, and improves lumbo-pelvic stability (think core).

Make this exercise easier by using a smaller range of motion, or by performing the eccentric only variation.

Coaching Tips:

Lie on the floor, and place the back of your foot on a towel, slider pad, or a foam roller. Bend your non-working leg, and keep it tucked into your body.

Your head, torso, and hips should be in a stacked position.

In the starting position your shin should be in a vertical position.

You may keep your arms on the floor. Aim to use as little support from your arms as possible.

Extend your hips by pressing through the back of your foot and using your glutes, NOT by arching your lower back. In the top position, your body should form a straight line from your shoulders to knee.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze/flex your glutes.

Now slowly extend/straighten your knee and slide your foot forward. Use your hamstrings to control the movement.

Once you hit your end range (a range where you are able to maintain proper form), contract your hamstrings (perform a hamstring curl) and return your lower body to the top/starting position.

For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.

For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 6-15 reps per side.

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#3) Front Foot Elevated Reverse Lunge/Staggered Stance RDL Combo

This exercise strengthens the glutes and hamstrings, and improves lumbo-pelvic stability (think core). This exercise combines a reverse lunge and staggered stance RDL.

And my ‘’hack’’ that I haven’t seen before (although I’m sure others have done this), I am standing on a slightly elevated surface so when I step back and down into the RDL my supporting leg is doing even less work!

The end result is even more hamstrings and glutes!!

Coaching Tips:

Stand on a stable elevated surface like a weight plate(s).

Start with your feet in a square stance. Your head, torso, and hips should be in a stacked position.

On the planted side, keep your weight centered over the middle of your foot the entire time. Your heel and the base of your big and baby toes should remain in contact with the surface for the duration of the exercise. Pretend you are suctioning or screwing your foot to the surface.

Keep your arms rigid and pretend you are crushing oranges in your armpits.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Now step backwards like you are going to do a reverse lunge, and simultaneously hinge/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall.

This ‘’lunging’’ side will serve as a “kickstand,” and will provide minimal assistance.

Do not relax or lose tension when you are in the bottom position.

When you reach your full range (a range where YOU can maintain form/feels good), use your posterior chain muscles and press your body away from the floor and back to the top/starting position.

Perform the lockout by using your glutes and hamstrings and extend your hips, and extend your knee.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 6-12 reps per side.

#4) Banded Towel/Slider Lateral Lunges

This exercise strengthens the adductors (inner thigh muscles), glutes, quadriceps, hamstrings, the muscles in the lower leg and foot, improves lateral mobility, and lumbo-pelvic stability (think core). You may perform this exercise using a towel, slider, or anything that slides. If your surface doesn’t allow you to slide, do this by stepping instead of sliding.

Coaching Tips:

Loop a long band under the mid/back portion of your foot and hold the band in each hand. You can also rest the band on your upper traps (meaty part of your upper back, NOT your neck) and can rest the band under the mid/back portion of your foot. You can also hold the band in a Zercher position. Do what works and feels best for you. Make sure the resistance in the band is even on both sides. There should be resistance in the band for 100% of the exercise.

Your head, torso, and hips should be in a stacked position.

On the foot that is going to remain planted, keep your weight centered over the middle of your foot the entire time. Your heel and the base of your big and baby toes should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.

On the supporting side, place your heel on a towel or slider. Fully extend this leg and flex your quadriceps and glutes on this side.

Keep your arms rigid, and pretend you are trying to crush oranges in your armpits.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug/hollow body.

Now take 1-2 seconds and perform a lateral lunge, but instead of stepping laterally, slide your supporting leg sideways with the slider or towel. Your body should travel on a horizontal line (between your feet) the entire time and should not travel forward or backwards.

In the bottom position your supporting leg should be fully extended or close to it.

Once you hit your full range (a range where you are able to maintain proper form), press away from the floor with your planted leg and return to the top/starting position.

Aim to do most of the work (75% or more) with your planted leg, versus pushing off with your “sliding” leg.

When you are performing the lunges, pretend you are “pulling” your body down with your leg. Don’t just mindlessly drop down.

Do not relax or lose tension when you are in the bottom position.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 10-15 reps per side.

#5) Prone Band Resisted Hip Abductions

This exercise strengthens the glutes, improves lumbo-pelvic stability (think core), and shoulder and scapular stability.

Coaching Tips:

Place a resistance band around your forefeet, and place your feet on towels/sliders. There should be resistance in the band for 100% of the exercise.

Get into a plank position from your forearms and feet. Your body should be in a straight line from your head to heels.

Position your shoulders so they are above your elbows.

While remaining in a plank position, and while keeping your knee and ankle in a fixed position, use your glutes and slide your leg and foot laterally/away from the midline of your body.

Return your leg and foot to the starting position with control.

You may perform all reps on one side before changing sides (what I’m doing), or you may alternate sides.

For the duration of the exercise, press your body away from the floor and protract your shoulder blades (spread them apart and move them away from your spine and around your ribcage). Do not mindlessly hang out.

For the duration of the exercise, do not allow your shoulder blades or shoulders to elevate towards your ears. Keep your shoulder blades down/depressed. Imagine you are driving your shoulder blades down towards your heels.

For the duration of the exercise, your body should remain in a straight line from your head to heels.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze/flex your glutes on the planted side.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 10-15 reps per side.

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