Strength training for runners can reduce the likelihood of gluteal tendinopathy, patellar tendonitis as well as various other injuries. Strength training workouts for runners also have the ability to improve performance if done correctly.
However, most running workouts that are found in magazines and websites are generic and not specific enough to add value to your training. In this post Kevin shares the top 5 best strength exercises for runners. Scroll to the bottom of this page where you can view some exercises for runners at home that can be completed without equipment.
Best Strength Exercises for Runners
The two main goals of strength training for runners is to increase single leg stability and strength around the knee joint. The five exercises below accomplish this.
We hope that you find these exercises beneficial! We are a gym in Waterford and we specialise in coaching athletes. We’d love to help you reach your goals and build a pain-free running lifestyle. Contact Us today if you’d like to train with us.
Medicine Ball Single Leg Slams are a fantastic addition to any running based programme. This exercise looks easy but can be deceiving. By doing this exercise you will increase ankle and calf stability and build stronger hamstrings as you progress in the gym.
Single Leg Landmine RDLs are a great starting point for introducing hamstring dominant exercises to a gym progresses. Increasing hamstring strength has the ability to improve your maximum sprinting speed while also decreasing your likelihood of sustaining nagging hamstring strains.
Goblets Squats are easy to progress and do not involve a steep learning curve like back squats and front squats. A good goal over time is to aim for ⅓ to ½ your total bodyweight for a set of 10 goblet squats. This is a true feat of strength!
Single Leg Step Downs build tremendous strength and stability around the knee joint. There are many ways to increase difficulty with this exercise. You can increase the box height, slow the movement down, increase weight or use a combination of all three to progress this exercise.
Stronger and more powerful runners are generally better runners. Kettlebell swings help increase lower body power output and can also be used as a tool to increase low impact conditioning or fitness throughout the training week.
Medicine Ball Single Leg Slams
Single Leg Landmine RDL
Single Leg Step Downs
Best Bodyweight Exercises For Runners
These exercises could be grouped together and used as a warm up to running. They could also be used as a simple circuit to complete at home if your gym access is limited.
Single Leg Squat
Rear Foot Elevated Split Squat
Fire Hydrant Hold
Single Leg Bridge