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.
1. 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.
- Strengthens the gluteus medius and the Tensor Fascia Latae (the muscle that attaches to the IT Band).
2. Deep Lunge With a 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
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
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.