5 Strength-Trainings for Runners

Female runner exercising

Running is not an easy task, even though it may look like it sometimes. Runners are a bunch of persistent, strong, and motivated people who don’t just give up if the weather’s not as usual or if they feel like resting today or if they don’t see results after sometime. With running comes a mindset of self-discipline and in order to gain that strength, you can do a series of strength-training exercises. Most of them are the regular moves, but these will help work your entire body alongside running for you to build mass and strength.

  1. Pushups
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    This is a classic fitness that builds strength on your back, biceps and triceps, core and the chest. To do this exercise, get in a plank position, place 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.

  2. Step up

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    For this work out you will need a weight (either 5 or 10lb) and a box or a bench. Grab the 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 gluteal 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.

  3. Split squads
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    This works your core, gluteal, 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. Old fashioned planks
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    This build strength in no time. This works your back, shoulders and the abdomen which is an area that doesn’t get enough attention during running. Get in your push-up  position and place your hands right under your shoulders. Maintain your back and body straight all throughout. Do this at least 10-15 reps.

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

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