A program of strength and flexibility exercises will help you develop and maximize your running performance. You can become a stronger and more efficient runner by running consistently, but when your training is complemented with flexibility and resistance training you will increase your chances of improving. Start by integrating some exercises into your current training routine.
Flexibility Exercises
According to the endurance athlete and author of "Lore of Running" Tim Noakes, flexibility exercises reduce your risk of injury, decrease muscle soreness after training and generally improve running performance. He recommends holding stretches for 10 seconds at a time before and after running without bouncing. Stretch your hamstrings by lying on your back and pulling your knee toward your chest. Stretch the quadriceps muscles at the front of your thigh by holding your foot and pulling it toward your glutes while standing. To stretch the adductor muscles in your groin sit on the floor with your back straight and the soles of your feet together. Push down on your knees with your elbows until you feel the stretch in your muscles.
Upper Body Strength Exercises
Exercises for upper body strength can improve your running by enhancing your core stability and respiratory efficiency. Upper body exercises work your back, chest and shoulders. Perform a standing shoulder press by pushing two dumbbells above your head from the starting position next to your shoulders. To do a dumbbell chest press, lie on a flat bench with a dumbbell in each hand. Press the dumbbells directly upwards, and bring them together, level with the center of your chest. This exercise works and stretches your pectoral chest muscles.
Lower Body Strength Exercises
Incorporate lower body exercises into your training plan before you increase your running mileage, because this will prepare your muscles for the increased training. Lower body exercises, such as squats, deadlifts, calf raises, lunges and hamstring curls, are all particularly useful for runners. Athlete and author of "Marathon Runners Handbook" Bruce Fordyce recommends 20 repetitions of barbell lunges for each leg. If you are new to weight training, progress to using a barbell by doing the exercise with just body weight to start with.
Abdominal Exercises
Abdominal exercises will help you to build core strength. Hanging leg raises work your rectus abdominis. Hold a chin-up bar with an overhand grip, and let your body hang straight down. Raise your knees as high as you can while inhaling. Slowly return to the start position as you exhale to complete one repetition.
The plank is a static exercise for your abdominal muscles and helps to build core strength. Lie on the floor on your stomach with your palms flat on the floor and your elbows by your sides directly under your shoulders. Lift your body off the floor while resting on your forearms and your toes. Keep a stiff body position, and don't let your body sag. Hold the position for between five and 30 seconds.
