There are a number of exercises you can perform to improve your running. Some exercises will reduce your risk of suffering a running-related injury, while others will improve your leg endurance, strength or power. Perform these exercises to supplement your regular running workouts and to enhance your running performance and enjoyment.
Lunges
Simulating the leg action of running, lunges are a good exercise for all runners. Stand with your feet shoulder-width apart and your hands by your sides. Take a large step forwards with your right leg. Bend your knees and lower your left knee to within one inch of the floor. Pushing mainly with your right leg, drive back up into the standing position; repeat the exercise leading with your opposite leg. To make this exercise more challenging, hold dumbbells in your hands or a barbell across your shoulders.
Single Leg Squats
Running requires leg strength; however, because you only ever push off the ground using one leg at a time, single leg squats are more useful that the two- legged variety. Stand with your feet shoulder-width apart and your hands either by your side or holding onto something for support. Keeping your right foot on the floor, lift your left leg out in front of you. Bend your right leg and lower your body down towards the floor. Your left leg should not touch the floor. Pushing down through your heel, extend your leg to stand up. Perform all of your reps for your right leg and then change sides and repeat.
Single-Leg Hip Bridges
Strong hamstrings and glutes are vital for runners. To strengthen yours, lie on your back with your legs straight and your hands by your sides. Bend your right leg and place your foot close to your butt. Keeping your left leg rigid, push down through your right heel and lift your hips off of the floor. Your weight should now be supported on your shoulders and right foot only. Slowly lower back down to the floor and repeat before changing legs.
Dumbbell Arm Swings
Running is a predominately lower body exercise, but the arms are also involved. To strengthen your shoulders and arms, hold a dumbbell in each hand and adopt a split stance with your feet shoulder-width apart. Using a large, exaggerated running movement, swing the dumbbells forwards and backwards for the desired number of repetitions. After a rest, perform another set but making sure you are now leading with the opposite foot in front. Alternate leading legs set by set.
Standing Calf Raises
Strong ankles and calves will contribute much to your running and lower your risk of injury. To strengthen your calves, stand with the balls of your feet on a step and your heels in mid-air. Lower your heels below your toes as far as your flexibility allows before pushing up onto your tip-toes. You can make this exercise more demanding by holding dumbbells in your hands, placing a barbell on your shoulders or using a calf raise machine found in most gyms.
Lunges
Simulating the leg action of running, lunges are a good exercise for all runners. Stand with your feet shoulder-width apart and your hands by your sides. Take a large step forwards with your right leg. Bend your knees and lower your left knee to within one inch of the floor. Pushing mainly with your right leg, drive back up into the standing position; repeat the exercise leading with your opposite leg. To make this exercise more challenging, hold dumbbells in your hands or a barbell across your shoulders.
Single Leg Squats
Running requires leg strength; however, because you only ever push off the ground using one leg at a time, single leg squats are more useful that the two- legged variety. Stand with your feet shoulder-width apart and your hands either by your side or holding onto something for support. Keeping your right foot on the floor, lift your left leg out in front of you. Bend your right leg and lower your body down towards the floor. Your left leg should not touch the floor. Pushing down through your heel, extend your leg to stand up. Perform all of your reps for your right leg and then change sides and repeat.
Single-Leg Hip Bridges
Strong hamstrings and glutes are vital for runners. To strengthen yours, lie on your back with your legs straight and your hands by your sides. Bend your right leg and place your foot close to your butt. Keeping your left leg rigid, push down through your right heel and lift your hips off of the floor. Your weight should now be supported on your shoulders and right foot only. Slowly lower back down to the floor and repeat before changing legs.
Dumbbell Arm Swings
Running is a predominately lower body exercise, but the arms are also involved. To strengthen your shoulders and arms, hold a dumbbell in each hand and adopt a split stance with your feet shoulder-width apart. Using a large, exaggerated running movement, swing the dumbbells forwards and backwards for the desired number of repetitions. After a rest, perform another set but making sure you are now leading with the opposite foot in front. Alternate leading legs set by set.
Standing Calf Raises
Strong ankles and calves will contribute much to your running and lower your risk of injury. To strengthen your calves, stand with the balls of your feet on a step and your heels in mid-air. Lower your heels below your toes as far as your flexibility allows before pushing up onto your tip-toes. You can make this exercise more demanding by holding dumbbells in your hands, placing a barbell on your shoulders or using a calf raise machine found in most gyms.
