Another great article from the coaching team. This time Olivia Mulligan has written some great tips and suggestions for bodyweight exercises for improving strength.
Bodyweight Exercises for Runners
Running might be all about putting one foot in front of the other, but a strong, resilient runner needs much more than strong legs. Bodyweight and core strength exercises are a simple and effective way to build the stability, control and power that can help you run more efficiently and help you to stay injury free.
The best part is you don’t need a gym membership or even any equipment. Just 15–20 minutes, two or three times a week, can make a valuable addition to your training.
1. Single-leg squats
Running is essentially a series of single-leg movements, so exercises that challenge one leg at a time are particularly useful. Single-leg squats develop strength through the quads and glutes, while also challenging balance and knee control.
2. Glute bridges
Strong glutes help provide power when running and support the pelvis and hips. Lie on your back with your knees bent, drive through your feet and lift your hips towards the ceiling. Pause and squeeze your glutes at the top before lowering slowly.
3. Calf raises
Your calves and achilles tendon absorb and produce a huge amount of force with every stride. Calf raises strengthen this important running chain. Progress from double-leg to single-leg raises as your strength improves.
4. Reverse lunges
Reverse lunges work the glutes, quads and hamstrings while challenging stability. They also mimic the unilateral nature of running without requiring any equipment.
5. Single-leg deadlifts
This is a fantastic exercise for runners because it combines posterior-chain strength with balance and control. Keep your standing leg slightly bent and hinge at the hip while extending the other leg behind you.
6. Plank variations
A strong core is vital for running. Your core helps transfer force between your upper and lower body and maintain good posture as you run. Try front planks, side planks and controlled shoulder taps.
Keep it simple!
You don’t need to perform dozens of fancy exercises. Choose four or five staple movements covering the glutes, quads, hamstrings, calves and core. Start with 2–3 sets of 8–15 controlled repetitions, focusing on quality rather than speed.
For runners, strength training should complement your running rather than leave you exhausted for your next session. Consistency is far more important than doing a huge workout once in a while.
Also, strong runners aren’t necessarily the ones who lift the heaviest weights…they’re the ones who build the strength and control needed to handle the demands of running, week after week.
If you’re not sure about your form, or you’re still not sure where to start, come along to Monday night indoor training. It’s a circuit style session, with a big focus being on body weight exercises!
