Strength-Training Moves for Runners

Strength Training For Runners - EatHealthyLiveFit.comRunning is a serious business and it is not an easy task, even though it may look like that sometimes. Runners are a bunch of strong, persistent people who don’t just give up if the weather’s not ok or if they don’t feel like running today or if they don’t see results after the first week. With running comes a mindset of self-discipline and in order to gain that strength, besides not giving up, you can do a series of strength-training exercises. Most of them are nothing new, but they are able to help you work your entire body alongside running in order to build mass and strength.

  1. Old fashioned planks. These are an oldie but goodie in the world of fitness and they build strength in no time. They work on the back, shoulders and especially the abdomen which is an area that doesn’t get enough attention while running. Place the body in a position for push-up and place your hands right under your shoulders. Keep your back and body straight throughout. Do at least 10-15 reps.

  2. Lateral Lunge. This exercise is good for the hips, core, glutes and calves. With legs apart, take your hips to one side with one knee bending at 90 degrees angle and the other entirely straight, leg stretched. Keep the back straight and when returning to initial position, use your glutes. Do 10 reps on each leg.

  3. Split squads. For this exercise, you will work on your core, glute, quads and calves. Start with a lunge position and place one foot back, toes on a bench. Take your torso downwards while bending the front leg knee. Hold this position for a second and return to initial position; repeat with other leg. Do 15 reps with each leg.

  4. Pushups. This is another classic in fitness that can build strength on the back, biceps and triceps, core and the chest. To do this exercise, place your body in a plank and position your hands apart about 2 ft. Bending your elbows, push down towards the floor until you barely touch the ground with the chest. Push up until your arms and elbows are straight. Do 10 reps.

  5. Step up! For this work out you will need a weight and a box or a bench. Grab a 10 lb weight in both hands and stand next to a bench. The foot on the inside (right next to the bench) should be on the bench. Step up using the glutes and bring the other leg’s knee at a 90 degree angle. Remain in this position for 2 seconds and go back to initial position. Do 15 reps with each leg.

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