As dedicated runners we understand that success on the track or trail goes beyond logging miles. To reach your peak performance and avoid frustrating setbacks brought on by nagging injuries we need to include strength training and injury prevention exercises into our training routines. In this blog, we will discuss our favourite strengthening exercises targeted specifically for runners.

Whether you are a seasoned runner or just starting out your running journey these exercises will help you run stronger, faster and keep you injury free.

Strength Training for Runners

When designing a strength program tailored specifically to runners it’s crucial to pay special attention to your hips. Many runners mistakenly believe that the hips only involve the gluteal muscles. Instead, think about including all the muscles of the “Lumbo-Pelvic-Hip-complex” which include not only the gluteal muscles (Gluteus Maximus, Gluteus Medius and Gluteus Minimus) but also the Tensor Fascia Latae (TFL), Rectus Abdominus, External Oblique, Transverse Abdominus and Latissimus Dorsi.

Strengthening this complex as a whole will provide your pelvis and lower body with the strength necessary to provide stability with every step you take.

Incorporate the exercises below into your training program to improve balance, endurance and running gait efficiency. These exercises will also help to stabilize your core, hips, knees and lower back ultimately leading to improved performance and a shot at achieving a new personal best!

Top Strength Exercises for Runners:

Add these 3 exercises to your routine 2 times per week to improve strength and performance

Bird Dog

Start on your hands and knees, with your hands under your shoulders, and knees under your hips
Tighten your core muscles.
Extend the opposite leg and the opposite arm simultaneously, making sure your maintain good control in your torso.
Do not allow your body or hips to rotate.
Alternate sides and aim for about 20 reps
2. Side Plank Runner’s March
Lie on your side.
Support your weight on your forearm with your elbow just below your shoulder and your toes pulled towards you.
Lift your body up and take weight on your elbow and feet.
Pull your knee of your upper leg towards your chest at 90 degrees in your hip and knee.
Aim for at least 6 reps per side and increase reps as you get stronger
3. Bridge Alternating Marches
Lie on your back with your legs bent and feet flat on the floor.
Lift your hips up in to a bridge, driving the movement with your buttocks.
March one leg, and then the other, keeping your pelvis up and level throughout the exercise.
Aim for higher reps with this one. Somewhere in the neighbourhood of 20 reps alternating

Prevent Injuries & Improve Performance

Incorporate these 3 exercises into your training routine or use them as a warm up right before your runs. Make sure to make the necessary modifications if any of these exercises are too difficult and build up from there. Keeping up with these exercises consistently will ensure you prevent running related injuries and will improve your strength so you hit those personal best times !

Andrew Convery CAT(C)
Elevate Rehabilitation and Performance