Whether you want to win a race or just feel good for a three-mile run--if you want to improve at running you better be prepared to run. Putting in the time on your feet and rubbing the rubber off the soles of your running shoes is only part of the picture. To stay healthy and run efficiently, you need to include some additional exercises.
Strength
While you might not think runners the most likely athletes to be in the gym hitting the weights, Terrance Mahon's athletes, such as Olympians Ryan Hall and Deanna Kastor strength training regularly. In a presentation at the United States Track and Field's High Performance Podium Education Project, Mahon outlined his reasons for strength training: improved running form, less time on the ground and strengthening the muscles through increased muscle fiber recruitment.
Step-ups work the legs in a manner similar to running making them a good strength exercise for runners and one that Mahon's athletes use. Stand in front of a weight bench, box or other stable platform. Step one foot on to the top of the platform and then use that leg to quickly lift the rest of your body up. Step back down to the ground and then repeat for six to eight reps. Do two to three sets on each leg.
Form
You can also try to improve your running by focusing on form drills. Form drills help teach your body to use an efficient stride through increased running range of motion exercises. One form drill to include are high knees. This exercise improves your knee lift--one part of good running form. Run forward while lifting your knees as high as possible on each stride. Focus on lifting your knees to at least hip height; the focus on knee lift means you should move forward slowly. Go for 25 meters, stop and walk back to the start. Perform three sets.
Core
Core strengthening exercises also help improve your running. Core exercises target the muscles in your abs, back and hips. In a presentation at the United States Track and Field's High Performance Podium Education Project, Ohio State cross country and track and field coach Robert Gary--who also was an Olympian--discusses using core exercises to improve form. This helps keep you free from injury.
Coach Gary and the Sports Medicine Institute International recommend bicycles for runner's core strength. From a position on your back, bend your knees to a 90 degree angle and bring your knees up until they come directly over your hips. Extend one straight out and towards the ground. Stop a few inches from the ground and bring it back to the starting position. Repeat the movement with your other leg. Perform two to three sets of 12 reps.
