Proper strength training in your legs and core abdominal muscles helps build speed and improve your running economy by smoothing out your stride. While your leg muscles work to propel your body forward, your core helps keep your pelvis properly aligned and stabilizes your body when you hit the ground. Whether you run to get in shape or to train for your next big race, strengthening exercises will improve your time and form.
Calf Raises
When you run, the back of your legs do most of the work in propelling you forward. Calf raises require no special equipment and add speed-building strength to your calf muscles. Stand at the edge of a stair or curb with the ball of one foot positioned at the edge. Lift up onto your toes and squeeze your calf muscle. Slowly lower back down, pushing your heel toward the ground. Perform three sets of 12 to 15 repetitions with only your body weight until you get used to the motion. Add dumbbells for an extra challenge.
Squats
Squats strengthen your hamstrings, quads and glutes for a comprehensive lower body workout. Stand with your feet shoulder-width apart and your toes pointed forward. Keep your back straight while bending your knees and lowering your butt until your upper legs are close to horizontal with the floor. Never let your knees extend past your toes to avoid putting excess pressure on the joint. Once you have mastered the movement, perform your squats with a weighted barbell on a smith machine track. Aim for three sets of 10 to 12 repetitions.
Plank
Running isn't all about your legs. According to Jen Kerr, doctor of physical therapy at the Yampa Valley Medical Center, working your core muscles helps maintain proper hip alignment to prevent joint injuries. Lay face down on the floor and get into a modified push-up position with your forearms and toes supporting your body. Keep your back and legs in a straight line. Engage your abdominal muscles while lifting one foot about 6 inches off the floor. Hold for five seconds and repeat with the other leg. Repeat the exercise in three, 60-second intervals.
Medicine Ball High Toss
A high toss with a medicine ball improves the explosiveness of your stride, according to running coach Jay Johnson. The exercise requires full body movement and targets both upper and lower body muscle groups. Hold a 6- to 8-pound medicine ball in front of your waist. Squat down, keeping your back straight. Leap off your feet and extend your arms to toss the ball into the air. Catch the ball after one bounce and repeat for two sets of 10 repetitions.
Calf Raises
When you run, the back of your legs do most of the work in propelling you forward. Calf raises require no special equipment and add speed-building strength to your calf muscles. Stand at the edge of a stair or curb with the ball of one foot positioned at the edge. Lift up onto your toes and squeeze your calf muscle. Slowly lower back down, pushing your heel toward the ground. Perform three sets of 12 to 15 repetitions with only your body weight until you get used to the motion. Add dumbbells for an extra challenge.
Squats
Squats strengthen your hamstrings, quads and glutes for a comprehensive lower body workout. Stand with your feet shoulder-width apart and your toes pointed forward. Keep your back straight while bending your knees and lowering your butt until your upper legs are close to horizontal with the floor. Never let your knees extend past your toes to avoid putting excess pressure on the joint. Once you have mastered the movement, perform your squats with a weighted barbell on a smith machine track. Aim for three sets of 10 to 12 repetitions.
Plank
Running isn't all about your legs. According to Jen Kerr, doctor of physical therapy at the Yampa Valley Medical Center, working your core muscles helps maintain proper hip alignment to prevent joint injuries. Lay face down on the floor and get into a modified push-up position with your forearms and toes supporting your body. Keep your back and legs in a straight line. Engage your abdominal muscles while lifting one foot about 6 inches off the floor. Hold for five seconds and repeat with the other leg. Repeat the exercise in three, 60-second intervals.
Medicine Ball High Toss
A high toss with a medicine ball improves the explosiveness of your stride, according to running coach Jay Johnson. The exercise requires full body movement and targets both upper and lower body muscle groups. Hold a 6- to 8-pound medicine ball in front of your waist. Squat down, keeping your back straight. Leap off your feet and extend your arms to toss the ball into the air. Catch the ball after one bounce and repeat for two sets of 10 repetitions.
