Many runners don't feel like strength training is necessary for their sport. What these runners don't realize is there is a huge jump in performance when strength training is included in a workout regimen. Strength training can help a runner increase speed and endurance and also help prevent injury. There are several strength exercises a runner can do that are easy to add to a daily training program.
Bench Step-Downs and Ups
For this exercise, all you need is a bench and the weight of your body (although you can add barbells for an added challenge). To start, make sure you have a bench that is 18 to 24 inches high. Stand on the bench in an upright position, making sure to contract your abdominal muscles to stabilize yourself . Bring one foot out and let it dangle over the bench. Keeping your weight on the foot flat on the bench, bring the other foot to the ground. Make sure you do this slowly with your back straight. Once on the ground, slowly bring yourself up back up to the bench
For bench step-ups, stand on the ground and place one of your feet on the bench. Using the foot on the bench, lift your body so you are standing on the bench. Then lower yourself back down to the floor, keeping one leg on the bench.
One-Leg Squats
To begin this, stand up straight and contract your ab muscles to stabilize your body. Place your foot on a 6 to 12-inch high bench behind you. You should now have one leg on a bench and one on the floor. Bend your knee of the leg on the floor until it is at a 90-degree angle. Make sure not to extend your knee past your foot. When you get to 90 degrees, slowly straighten your leg back to the starting position. Switch legs and repeat.
Hip Adduction
Use a machine or resistance bands for this exercise. Stand next to the machine and loop an ankle strap around your ankle. Make sure you place yourself so the resistance of the machine is pulling your leg away from your body. Brace yourself by holding the machine and slowly bring your leg into your body, almost to the full range of your motion. Make sure you keep your entire body straight, taking care not to bend your leg or arch your back. Allow your leg to return to the starting position in a controlled fashion.
