These excercises will help you become a stronger runner
WHETHER youâre looking to conquer your first 5K or playing with the idea of taking on an ultra-marathon, upgrading your run the smart way can be tough.
When it comes to running, more isnât always more. Pushing yourself too hard out on the road could lead to injury if your body conditioning isnât up to scratch, so it might be time to reassess your strategy.
âBody conditioning exercises not only help by strengthening the muscles you use for running, but by reducing your chances of picking up frustrating injuries you can also progress further with less time on the sidelines,â says running coach George Anderson.
Taking the time to do a workout like Georgeâs session below could have a huge pay-off, whether itâs simply keeping that recurring Achilles pain at bay or sending you soaring towards your next PB.
kettlebell, stability ball, medicine Ball
With a slight bend in your knees push the kettlebell back between your legs so that your forearms rest briefly on your inner thighs.
When you feel youâve reached top of the swing, drive your hips forwards and swing the weight up with straight arms.
Keep your forearms in contact with your hips for as long as you can, and maintain a straight back throughout so you feel a stretch in your hamstrings as you reach the bottom of the swing.
Beginner: 10 reps Intermediate: 10 reps Advanced: 20 reps
BOTTOM, HAMSTRINGS, QUADS, HIPS
From a standing position, take a step backwards and drop into a lunge so that both knees are at 90 degrees.
You can bring your arms up into a ârunning stanceâ, so your left arm comes forwards as your right foot goes back.
Press back to a standing position and bring your knee up as you switch arms.
Progress this by standing on a BOSU to start, keeping the front foot on as your back foot steps off.
You could also use a light weight in each hand, or introduce a plyometric hop at the top of the movement.
Beginner: 10 reps each side Intermediate: 10 reps each side Advanced: 15 reps each side
BOTTOM, HAMSTRINGS, QUADS, ANKLE AND HIP STABILISERS
Balance on one leg,feeling the weight pressing down equally through the front and rear of the foot.
Holding a medicine ball in both hands, bend your knee and lower yourself down into a single leg squat so that the ball touches the ground just in front of your foot.
Return to the standing position, with the option of arcing the ball up to an overhead position.
Beginner: 5 reps each side Intermediate: 5 reps each side Advanced:10 reps each side
CORE, CHEST, SHOULDERS, TRICEPS, HIPS
Start in a plank position on your elbows, climb up onto your hands.
Jump both feet forwards so that they are outside your hands.
Release your hands from the ground for a moment (at the same time as your feet land if you can) and then replace them back to plank position on your hands before climbing back down onto your elbows.
Beginner: 5 reps Intermediate: 5 reps Advanced: 10 reps
CORE, CHEST, SHOULDERS, TRICEPS, SHOULDERS, BACK, HIPS
With your hands on the floor, place your feet a few inches apart on a stability ball (the closer together your feet are, the more challenging this exercise will be).
Tuck your knees under your body, concentrating on rounding your back as though you are doing a crunch.
Keeping your shoulders forwards, straighten your legs again and then repeat.
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps
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