Training

Best Strength Training Exercises for Runners

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Training exercises not only help to improve the process of recovery from injury and aid in the prevention of injury, but also make a faster, stronger and a more efficient athlete out of a runner. However, it’s important to note that the runners require a different strength training exercise program as compared to the weightlifters and the people working out at the gym. Instead of the weight being pushed away from body with the leg extensions, bicep curlers, and the bench presses, the runner should concentrate on the specific muscles that will help them to stay balanced while running. Following are the best strength training exercises for runners, which if followed regularly can help build specific muscles to aid in fitness.

Bodyweight squats

bodweight-squats-150x150The body weight squats are amongst the most effective exercises for a runner. First, stand with legs a hip distance apart from one another. Your toes should be facing forward and your feet should be rooted firmly to the ground. Then sit back in the motion, as you would follow if you were to sit back on a chair. While sitting down, make sure that the knees do not drift beyond the line of your toes. Keep sitting in that position with your back straight, till you don’t feel the burning sensation in your quad muscles, in your glutes and in the hamstrings, You knees would ideally be forming a 90 degree angle at this time and your hands should be outstretched trying to balance your body weight. After this, you can slowly stand up again .Complete 10 to 12 repetitions of this exercise and add more weight when you think you can handle it. The benefit is squats is that it targets the muscles that are specific to running and do not require any additional equipment. These exercises can be imbibed into the running routine and can be paired with lung exercises to provide maximum results.

Single leg deadlifts

Single-leg-deadliftsThe single leg deadlifts are crucial to maintain the muscle mass in the runners’ body. Hold a free weight or a weighted barbell slightly in front of your body. Then while stretching your hands out, bend one of your knees, hinge your waist forward and lift the alternate leg behind you. Holding the dumbbells or the barbells will improve the results. While lifting the legs make sure to lower the dumbbells to the ground. While doing the exercise always keep the back straight and the knee, which supports your lowered leg slightly bent. While lifting the leg, make sure to extend the hip properly in order to prevent injury. As soon as the barbells touch the ground, you can put your legs down and return to the original position. This exercise is effective in building the glute muscles. There is no the better exercise to tire the glutes out than the single leg deadlifts.

Core muscles

plank-300x205The core exercises are ideal to build the midsection. A good core exercise is the plank. Many core exercises help to strengthen the core. The bicycle, planks, reverse crunch, and crunches are good to improve the runner’s body. The exercises are most effective when done regularly and it’s important to inculcate the core exercises into the daily routine. Stretch your arms out, place your palms on floor, and keep your torso straight while balancing the body weight on your toes. The key is to stay in this position for as long as you can. These are good to develop the back muscles that are just as important for running as compared to abs.

Single leg squats

single-leg-squat-300x257This exercise is effective in the treatment of foot pronation. It is basically balancing on one foot and squatting down, bending the knee, and lowering the hips in a motion like you would follow if you were to sit on a chair. Once you have completed an angle of about 90 to 120 degrees between your knees, you can slowly straighten the leg out and stand back up again. If this seems to challenging to do then to make it slightly easier, you can allow the toe on the hovering foot to rest lightly on the ground for support. Repeat 12 repetitions daily. Since running is hopping on foot and hopping on the next, marinating proper pelvic balance is imperative to avoid injury. Move from the two-leg squat to the single leg squat as a thumb rule.

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