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4 Moves To Keep You Running Stronger Longer

Strength training is often the last thing a runner wants to do but if you take the time to do it, you’ll see some huge gains in performance and a reduction in injuries. These four exercises build strength while promoting flexibility to keep you running stronger and longer. Try adding the following sequence to you’re warm up or complete a couple of rounds on your off days.

Run Strong!

1. Banded Lateral Step With Squat

Stefani Sodl Runners Workout banded lateral step with squat

With a resistance band around both ankles, feet together, take a step to the side then perform a squat, return to the start position, take a step to the other side followed by another squat. Alternate back and forth performing 10 reps on each side for a total of 20 reps.

  • Great for maintaining and building lateral knee support.

2. Deep Lunge With a Knee

Stefani Sodl Runners deep lunge with knee

Begin with feet shoulder width apart, step back into a deep lunge fully extending the rear leg while placing one hand on the ground for support during the stretch. Pause for just a moment, step forward bringing the rear knee up without touching the ground in between if possible. Repeat 10 consecutive reps on each side.

  • Stretches the hip flexors allowing for a larger stride when needed and strengthens the gluteus maximus promoting a much stronger running stride overall.

3. Lateral Lunge

Stefani Sodl Runners lateral lunge

From a standing position take a wide step to the side, bend the leading leg leaving the other fully extended, push off the leading leg to return to the start position. Repeat 10 consecutive reps on each side.

  • Stretches the adductors minimizing the risk of medial knee pain and injury when running while strengthening the gluteus medius and maximus.

 4. Single Leg Hip Raise

Stefani Sodl Runners Workout single leg hip raise

While lying flat on your back with one leg bent and the other fully extended, raise your hips using the supporting leg, keep your extended leg inline with your hips, return to the start position. Repeat 10 consecutive reps on each side.

  • Strengthens the glutes hamstrings and low back that provide power on short runs and lasting support on those long distance running bouts.
Stefani Sodl

Stefani Sodl

Stefani is certified a Certified Personal Trainer by the American Council on Exercise, holds a Bachelors of Science in Nursing from the University of Florida, is a former high school biology teacher and has a Masters Degree in Education. She currently works full-time as a registered nurse and specializes in cross training runners in her off time.

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