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Mar 15, 2023 · How much strength training do runners need to do? Thankfully, not too much. Most coaches would recommend two or three sessions a week.
- 2 min
- Squats. The squat is a compound functional exercise that targets your glutes, hamstrings, quads, adductors, hip flexors, calves, and core. All of these muscles are called upon when running, making this a very complete marathon strength training exercise.
- Lunges. The lunge is a unilateral exercise, which, as we have mentioned, is excellent for correcting muscle imbalances and reducing the risk of injury.
- Deadlifts. Deadlifts are key in strengthening your hamstrings and glutes. A Romanian deadlift is a good one to start with, as deadlifts are complicated exercises because of their tricky technique.
- Hip Thrusters. Now it’s time to really work those glutes with hip thrusters. Hip thrusters are similar to glute bridges, the difference being the position.
Mar 2, 2023 · Stick to the basics with these science-backed strength exercises recommended by one of the UK’s top running-specific S&C coaches
- 17 sec
Aug 21, 2024 · What Strength Exercises Should Runners Do? The tendency for many years was to focus on high reps and low weight, which works to increase muscular endurance. This is absolutely a piece of the puzzle, but just one piece. Studies have shown to improve running economy, heavy/low rep and explosive exercises are the most beneficial.
- Single Leg Squats. If you’re anything like me, I don’t have the range of motion for a pistol squat. So we work on that by sitting back on to a bench with one leg extended.
- Side Plank Twist. Legs extended with both feet on the floor and forearm perpendicular to the body on the floor, place top hand behind head and then twist elbow to the ground while thinking about pulling your hips up.
- Push Up and Back. Start in a high plank position with hands slightly wider than shoulder-width apart. Complete a push up and then from the top of the push up, bend knees and push your body back like you’re going in to downward dog but with bent legs.
- Reverse Plank. Facing the sky, place hands below shoulders with fingers pointing towards your toes. Engage your core, press hills and palms into ground raising hips and hold up to 30 seconds with all muscles tightly contracted.
Oct 3, 2024 · If you’ve never done strength training before, start with one session a week, working through the below bodyweight exercises. If you’re looking to make more progress with your strength and running form, then two or three sessions a week would be ideal.
Runners should aim to complete 2-3 strength training sessions per week for their legs. If you want to finish every run with pushups and pull ups like Bill Rodgers, you’re more than welcome, but lifting weights to strengthen our legs works best when we allow our muscles at least one day to recover from the strain.
