Whether you’re a casual runner or a competitive one, strength training is a must. Why? Well, runners in general need to be strong and athletic to push past their limits. Without proper strength training, running can cause more aches, strains and pains, so it makes sense to work on your running form. Performing strength exercises every day for 10 to 15 minutes will certainly help to build you up as a runner. Here are 4 exercises to start off with:
Get your inner thighs ready to power up, amp up your multi-directional speed and increase ankle mobility with 10- 30 Ninja Squat Jumps. Begin by engaging your glutes and quads before getting into a squat position, then jump as high as you can onto an elevated platform. Depending on your fitness level, you can start with a level slightly higher than your shin. Now jump back down, and do your best to land as softly as possible — this trains your calf muscles to withstand stress.
Work your shoulders, chest and core and many of the small stabiliser muscles with a set of elevated push-ups. Get into a plank position on a platform that is at least knee-high. Place your hands shoulder-width apart before lowering your body. Be sure to keep your back flat and eyes focused in front of you to use the right muscles before pushing back up.
Jumping rope is a full-body workout and an excellent way to build endurance and strengthen the muscles you use while running. So grab a rope and start skipping to be light on your feet and to develop good posture, which is particularly beneficial for your running form.
Increase your running speed, stride length and rate by strengthening your leg muscles with a set of fast jump lunges. Working your glutes, hamstrings, quadriceps, calves and hip muscles, execute a fast jump lunge by first standing tall with your feet positioned loosely. Move your dominant foot forward and lunge with your knees slightly bent, then with your core engaged, push off the bottom of your feet into a jump. Repeat this position 10-15 times before moving the other foot forward.
Improve your running form, warm up effectively and train the right way with our Running Series. Get yourself kitted out in all the latest running gear online at Sun & Sand Sports.
Part Five – Running Tips: Training Exercises with Sal