As we get ever closer to the big day, Lillie Bleasdale, Founder & Head Coach at Passa, has kindly put together her top 5 strengthening exercises to improve running. These exercises are a great place to start if you’re new to strength training and looking to add some key exercises into your week.
Top 5 strengthening exercises to improve running:
When looking at the best exercises when it comes to strength training for runners, it’s key to remember that an individualistic approach is really the best approach. Each individual runner has their own biomechanics, previous injury history, and also specific goals they’re working towards which will require specific strength work. However, the exercises below are a great place to start if you’re new to strength training and looking to add some key exercises into your week.
One thing that we often forget is that we actually use the whole body when running, not just the legs. Core stability through the trunk of the body is really important in order to stop large amounts of rotation from the upper to the lower of the body, and reduce unnecessary energy expenditure.
It’s also often forgotten that running is really a single leg sport - think about it, we’re literally moving from one leg to the other, with minimal contact time of both feet on the floor. Therefore, we need to focus on training in this way to get the best and most relevant results.
If you’re looking for a place to start, then the exercises below will give you a good combination of compound strength work, single sided strength work, core work and also some upper body as well:
Goblet Squat - Starting bodyweight and moving onto loading up with a Kettlebell as you progress. Make sure to stick to a slow tempo on the lowering phase and engage those glutes and push through the floor to help you propel back up.
Walking Lunges - Once again, starting bodyweight on these and progressing to holding a Dumbbell in each hand or one Dumbbell overhead to add in an increase in core work as well. Step slightly wider than you feel you should to help with stability, and keep the lowering phase steady.
Single Leg Glute Bridge - If required, start these as a regular glute bridge and progress over the weeks ahead. To help yourself set up correctly, your fingers tips should just be able to graze your heels in the starting position. Make sure to squeeze the glutes at the top of the lift, and lower back down slowly.
Deadbugs - Start with legs only on this exercise if you need to. The big focus is making sure your entire back stays flat to the floor throughout. Focus on setting up correctly before you begin - engage your core, tilt your pelvis up towards your belly button, and focus on good breathing. Reset to this position between each rep if you feel your form slipping.
Shoulder Press from Straddle Position or Unsupported - A great compound upper body exercise, adding in a core element by working from the straddle position rather than the usual upright bench position. Focus on core engagement throughout each rep and start with a low weight before progressing with confidence.
