Strength training for runners isn’t cross-training or an activity that takes away from running, but an essential component of your running plan — The runners that strength train are stronger and faster. Muscles stabilize the joints, spending the time to build muscle helps prevent injuries and muscle imbalances that can lead to an injury.
The good news is that you don’t need to spend hours in the gym or spend lots of money on equipment to see the benefits in your running performance. I put together a lower body workout that you can complete in under 30 minutes. Try it after your next 30-minute easy run, a few times a week. All of these exercises can be done at the gym, at home, or outdoors.
Perform this workout with no equipment, but after a few weeks, it’s beneficial to add weights to continue to see progress as your body adapts.
Lunge
9-WEEK RUN STRONG PLAN
Week 1-3
2 sets of 12 front/back leg swings & 12 lateral leg swings (each leg)
1-2 sets of bodyweight exercises after an easy run
8-12 reps (per side if single leg exercises)
2-3 times per week
Week 4-6
2 sets of 12 front/back leg swings & 12 lateral leg swings (each leg)
2-3 sets of each exercise with added weights after an easy run or on an non-running day
8-12 reps (per side if single leg exercises)
3-4 times per week
Week 7-9
2 sets of 12 front/back leg swings & 12 lateral leg swings (each leg)
3 sets of each exercise with increasing weights after an easy run or on a non-running day
8-12 reps (per side if single leg exercises)
4 times per week
6 bodyweight exercises to run strong
THE EXERCISES
LEG SWINGS (WARM UP)
Balance on one leg and keep the standing knee soft (not locked out). Swing your leg forward and backward for 12 reps as high as you can maintain balance. Swing the same leg to the right and left for 12 reps. Repeat on the other leg.
SQUAT
Standing tall with your feet hip-width apart, push your hips back, then lower your body by bending your knees until your thighs are parallel to the ground (or as low as your flexibility will allow). Take a breath in as you lower, and breathe out as you return to standing.
BRIDGE
Lie on your back with your knees bent and your arms at your side. Push your hips to the ceiling and your shoulders into the floor. Hold your core tight and flex your Glutes for three seconds in the top position.
SINGLE LEG DEADLIFT
Balance on one leg and keep the standing knee soft (not locked out). Standing on one leg, perform a deadlift by hinging at your hip while keeping your back straight and neck neutral. Extend your free leg behind you in line with your body. Lower until your back is parallel to the floor. Return to the upright position. Repeat on the other side.
FORWARD LUNGE
With your feet hip-width apart and your toes pointed straight ahead, engage your core and keep your back straight. Take one large step with your right leg to lunge forward until your front knee is lined up over your ankle and your back knee is nearly touching the floor. Once you are in the lunge position push up through your forward leg's heel to the starting position.
SIDE LUNGE
With both toes pointing forward, take a large step to your right, push your hips back, and bend your right knee into a side lunge position while straightening your left leg. Push back to starting position. Repeat on the other side.
LATERAL SQUAT
Lower into a quarter squat take a large step with your right leg to the side. Step in the same direction with your left leg, continue to side step for 8-12 reps in one direction while staying low. Change direction by leading with left leg to repeat the reps on the other side.
For an additional challenge add a resistance band above your knees. Keep the tension tight on the band for the duration of the exercise.
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