Strength training plays a vital role in the growth of a runner. Specifically, strength training strengthens muscles that allow your body to cope with the repetitive stress of road impacts. The stronger you are, the faster you can run.
Some weightlifting strategies for runners can help improve your speed, endurance, and shape. Here’s what you need to know about some of the best running strength training exercises.
Benefits of Weightlifting for Runners
A review published in 2016 examined the impact of strength training programs on running economy. Running economy refers to the amount of oxygen consumed by a person when running at a certain pace. People who need less oxygen to run a certain distance tend to run faster because it places less strain on their bodies.
The researchers surveyed 93 trained middle-distance runners. Researchers found that runners experienced improved running economics after participating in a strength training program for two to three months. Other studies have found that strength training can help improve running speed and performance.
Running is all about creating power. With the right technique, the more power you can generate, the faster you can run. In order to increase the maximum force we exert on the ground, one has to lift weights.
Best Running Strength Training Exercises
Here are six strength training exercises for runners that can help build muscle, improve running form, and increase speed.
You will need some equipment: barbells or heavy-duty barbells, boxes, dumbbells, and kettlebells.
Barbell Squats
Barbell squats help build leg strength and overall strength while running.
- Start with your feet shoulder-width apart.
- Carefully place a weighted barbell or a heavy barbell on your back just below your neck.
- Mobilize your core.
- When you lower into a squat position, push your hips back. Puff up your chest.
- Step your heels into the ground to stand up.
- Repeat three to four sets of 10 reps.
Runner’s Box Jump
Jumping boxes can increase your strength, which in turn increases your speed.
- Stand facing the box at a distance of about 6 to 12 inches.
- Bend your knees and lower your quarter squat.
- Swing your arms behind you, keeping your elbows naturally bent.
- Jump onto the box with your foot push as you push your arm forward. Try a gentle landing.
- Stand fully on the box and squeeze your hips so that your hips are fully extended.
- Retreat to the floor.
- Do three to four sets of 10 reps.
Beginners can start with a box stride to build strength.
Dumbbell Flips
For runners who focus on strength and power, dumbbell weightlifting is a holy grail exercise.
- Stand with your feet slightly wider than shoulder-width apart.
- Bend your knees and lower your quarter squat.
- Hold the dumbbell in your right hand. Hang your arms in front of your body. Keep your back flat and your core tightened.
- Guide with your elbow as you pull your right arm up. Dumbbells should scale your body.
- Reach a fully standing position. Keep your knees supple and don’t lock them up.
- Flip your wrists so that your palms are facing your head with the dumbbells above your shoulders.
- Return to the quarter squat in a controlled motion, keeping your core engaged.
- Do three sets of 8 to 10 reps on each side.
Kettlebell Suitcase Deadlift
Kettlebell suitcase deadlift exercises strengthen the same muscles used when running: glutes, cores, hamstrings, quadriceps, and trapezius. Plus, deadlifting helps in generating strength and power.
- Stand with your feet hip-width apart.
- Bend your knees and lower your quarter squat.
- Place the kettlebell on the outside of your feet.
- Grasp the kettlebell with your palms facing your body.
- Push your heels to stand up and squeeze your hips at the highest point of the movement.
- When standing, keep your spine neutral. Align the neck, middle back, and lower back with the ankles, knees, and hips.
- Slowly and controllably lower your back until the kettlebell is on the floor on the outside of your foot.
- Do three sets of 10-12 reps.
Walking Lunge
The lunge simulates the ideal running mechanism. If you master the correct lunge posture, your running posture will improve. In a lunge walk, you shift your weight from one side to the other and mobilize your core strength to help maintain balance.
Don’t keep lunges at the bottom of the action or keep your knees on the floor. Instead, try to maintain a slow, continuous movement.
- Start in a standing position with your feet hip-width apart.
- Lift up or drive the right knee to a 90-degree bend. Keep your feet bent and your body straight and in a straight line.
- Take a short step forward with your right foot. When the foot touches the floor, transfer the weight to the right side.
- As you enter the lunge, lower your left knee towards the floor and bend your left toe down. Keep each leg as close to 90 degrees as possible.
- Squeeze your hips as you push up with your right leg and move your left side. Then, repeat on the other side.
- Continue to sprint 50 meters, or the length of an Olympic swimming pool or two full tennis courts. Complete three to four sets of 50 meters. Make sure to take breaks between sets.
Knee Tuck Jump
Knee bending is an excellent exercise to improve your speed and reaction time on the ground. The longer you stay on the ground, the slower your speed will be.
- Stand with your feet hip-width apart.
- Bend your knees and lower your quarter squat.
- Swing your arms back.
- Jump upwards, raising your knees as high as you can, but don’t hunch.
- When your feet touch the ground, jump up again.
- If you are a beginner, try 2 sets of 10 reps. If you’re at an intermediate or advanced level, do two to three sets of 20 reps.
Conclusion
Strength training can improve running speed and performance. These exercises for runners can be a useful starting point.
Talk to your healthcare provider before starting a new strength training program. They can ensure that you are practicing correctly and safely, reducing the risk of injury.
