Get Strong To Run: 5 Exercises For Runners

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

⁣However…⁣

While running definitely offers some benefits, 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.’’ This can be a big mistake. ⁣ 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 will help keep your body feeling good. ⁣⁣

Here are 5 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.

Form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot 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 something in your armpits. If you aren’t holding weights, extend both of your arms so they are chest height, make fists, and generate tension in your upper body.

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.

Exhale after you have pressed away from the surface and are approaching the top position.

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. Many people make this mistake.

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 position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side.

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

This exercise strengthens the hamstrings, and improves lumbo-pelvic stability.

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 squeezing your glutes, NOT by arching your lower back and flaring your ribcage. 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 your glutes.

Now slowly extend 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 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 position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to collapse.

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

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

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#3) Single Leg Eccentric Only Heel Drops

This exercise strengthens the calves eccentrically (especially the gastrocnemius), and improves ankle controlled mobility.

Coaching Tips:

Stand on one foot on the edge of a stair or other stable elevated surface. Your knee should be close to fully extended (but not hyperextended).

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

Your weight should be on your forefoot, and the back half of your foot should not be in contact with the surface.

You may lightly support yourself using your hands.

Press up onto your tiptoes using both legs. Go to your full range.

Now remove one foot, and take 3-5 seconds to lower your heel down to your full range using a single leg.

Repeat for the target number of reps before switching sides.

To be clear, the range you use should not hurt.

For the duration of the exercise, be very mindful that you are pressing evenly through your forefoot/all of your toes, and that your foot is not collapsing in or falling out.

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 position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side.

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.

#4) Negative Dumbbell Squats + Pause

This exercise strengthens the quadriceps, glutes, and hamstrings, and improves lumbo-pelvic stability.

Coaching Tips:

Hold a weight in each hand. For the duration of the exercise, keep the weight tight to your body. Pretend you are crushing something in your armpits.

Adopt your preferred foot width and positioning. Your head, torso and hips should be in a stacked position.

Form a tripod foot base. Your weight should be on the back portion of your feet, and the base of your big and baby toes. These parts of your feet should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your feet to the floor.

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 squat and take 3-5 seconds and lower yourself down to a range where you are able to maintain proper form.

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

Pause for 3-5 seconds in the bottom position.

Do not relax or lose tension when you are in the bottom position. Many people make this mistake.

Press your body away from the floor and back to the top/starting 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 position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.

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

#5) Prone Band Resisted Hip Abductions

This exercise strengthens the glutes, and improves lumbo-pelvic 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. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to pike or collapse.