4 Quick Strength Exercises for Runners

You Run With Your Entire Body, right? Make it Stronger. And run Faster.

Having that running program nailed, with hard and easy runs, long and short, or whatever is needed to achieve your particular goals is great.

But just doing the running isn’t going to get you top performance.

Treating your body as a complete machine by strengthening all the right parts will make a massive difference. You’ll see.

Core and upper body are just as important as the legwork – did anyone mention those all-important glutes? Too right.

Here are 4 exercises that will pay dividends – almost from week 1! They don’t take much time at all, and if you do them twice or 3 times a week, you’ll be amazed at the times you’re showing all of a sudden.

WARNING: doing these exercises may have aesthetically pleasing side-effects.

#1: Split Squats

#2: Planks (a classic!)

#3: Lateral Step-Up

#4: Lateral Lunges

 

Split-Squat

Photo: Jon Becker.

#1: Split Squats

Working muscles: Quads, glutes, core and calves.

Progression: Standing in a lunge position, rest the toes of the back foot on a one- to two-foot bench or box. Lower the torso  straight down by bending the front knee, ensuring it isn’t lunging forward beyond the toes. When the forward thigh is parallel to the ground hold for one to two seconds and then slowly come back up to a neutral position. Repeat 10 to 15 times on each leg.

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