If you want to improve as a runner, strength training can not only help you get stronger but also increase your speed and power. A strength training program can improve your race performances as well as help prevent injuries. An effective resistance training program works the muscles you use for running, as well as muscles that may need to be strengthened outside of your running routine because they aren't used while running. This is the best way to produce a balanced result.
Bench Press
The bench press is a popular exercise for strengthening the upper body. Bench press exercises can help improve your running form and speed by increasing the power in your arms and shoulders, which help propel you forward while running. You can use a bench press machine or free weights to do the bench press exercise. If you use free weights, have someone spot you for safety. Cathy Vasto, a personal trainer with The Lodge & Club in Ponte Vedra Beach, Florida, and U.S. Olympic Trials marathon qualifier, advises on runner and author Hal Higdon's website to do two sets of 12 bench press exercises with moderate weight amounts to increase strength without bulking up.
Side Leg Raises
Leg raises strengthen the hips and groin, helping prevent running injuries such as iliotibial band syndrome. You can use ankle weights to increase the resistance. To do side leg lifts, lie on your side with you upper leg straight. Bend your lower leg at the knee and rest your head on your lower arm, aligned with your body. Slowly lift your upper leg, leading with the heel, until you've reached as high as you can, then slowly lower it to the starting position. Keep your leg aligned with your body and knee facing forward. Do two or three sets of 15 on each leg.
Lunges
Lunges help strengthen many of your leg muscles -- including the quadriceps, hamstrings, gluteals and erector spinae, which will help you run faster and with more power. You can use dumbbells to add resistance to the exercise. To do a lunge, take a big step forward, bending both of your legs at the knee. Your front leg should be above your foot, forming a 90-degree angle. Your back leg should be parallel to the ground but not touching it. Push back with your front leg and return to a standing position. Do two sets of 12 on each leg.
Crunches
Crunches strengthen your abdominal muscles, which helps you maintain a strong running form, even while fatigued at the end of a race. To do crunches, lie on your back on a flat surface with your hands behind your head and knees bent, in a relaxed position. Use your ab muscles to push your body up, keeping your eyes focused on the ceiling. Be careful not to pull on your neck or strain it. Do three sets of 15 and work up to doing four sets of 20, Vasto recommends.
