Running is a great exercise that can be enjoyed causally or competitively, with a friend or on your own. No matter if you are a competitive runner or a casual runner, a strength training program can help improve running technique and prevent injuries by strengthening the muscles. According to HalHigdon.com, runners should focus on using lighter weights and more repetitions to build endurance instead of muscle mass that can slow a runner down.
Abdominal Exercises
Oftentimes, towards the end of a run, a runner's posture becomes slumped because the abdominal muscles are fatigued, which can result in back pain. Strengthening the abdominal muscles will keep runners standing tall at the end of a run. Oblique crunches are done laying down, legs together, knees bent to the right side and arms are behind the head. Next, slowly raise up, hold for a second and then slowly lower back down. Complete eight to 12 crunches and then switch legs over to the left side and repeat.
Bench Press
This exercise helps build muscle strength in the arms and can be done using a weighted bar or free weights. To begin, lie down on the workout bench or on the floor and keep knees bent. The palms of the hands should be facing forward and placed equally apart on the bar. Then lift the bar or free weights straight up and then begin to slowly, lower back down. According to HalHigdon.com, runners should complete two sets of 12 repetitions.
Dumbell Arm Swing
According to RunningPlanet.com, this exercise is done by using a set of light free weights. To begin, stand in a running stance, with one foot spaced out in front of the other. Hold a weight in each hand and bend the arms at a 90 degree angle and begin swinging the arms as done while running. Controlling the weight throughout the entire exercise is key to developing muscle strength and keeping the movement at the shoulder joint. Continue swinging the arms until fatigued.
Lunges
Running is mostly a lower body exercise; however, strengthening the lower body muscles is just as important as strengthening the upper body muscles. Doing lunges can be done with or without using free weights. If using free weights, hold one in each hand at the side of the body. Begin by taking a large step forward with one leg and lowering slowly. The knee should be at a 90 degree angle during this position. Raise slowly and controlled. Going slow and preforming this exercise is essential to avoiding injury. Do eight to 12 repetitions and then switch legs.
