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Credit: Getty Images\/ Tamara Jovic<\/p>\n
It’s tempting to skip strength training when you’re clocking up mile after mile training for a race, perhaps believing it’s not as important as running itself.<\/p>\n
It’s true, to be a better runner you need to run, but targeted strength training helps to build a strong foundation to withstand the pressures of running.<\/p>\n
“Running involves a lot of repetitive forward movement, so strength workouts are designed to strengthen the muscles that support a strong, efficient stride,” explains Kate Howe, Head Coach at Orangetheory Fitness.<\/a><\/p>\n Howe’s five-move strength workout targets your glutes, hamstrings, calves and core to build strength and stability for running.<\/p>\n “The goal is not to completely fatigue your body as you still have miles to get in,” Howe says.<\/p>\n “Instead, these exercises complement your running by helping you build the strength, stability and control you need to feel strong with every stride.”<\/p>\n Try the strength workout for runners<\/p>\n Howe’s strength training workout is designed to build a strong foundation for running with five bodyweight single-leg exercises.<\/p>\n “Running happens one leg at a time, so it makes sense to train strength that way,” Howe says.<\/p>\n The five exercises are:<\/p>\n Single-leg Romanian deadlift<\/p>\n<\/li>\n Reverse lunge to knee drive<\/p>\n<\/li>\n 1. Single-leg Romanian deadlift<\/p>\n Benefit: <\/strong>Strengthens your glutes and hamstrings while challenging your balance, hip stability and control.<\/p>\n How to do it: <\/strong> Stand with your feet hip-width apart with a slight bend in your knees.<\/p>\n<\/li>\n Shift your weight onto your right leg, raising your left foot behind you.<\/p>\n<\/li>\n Hinge at your hips, and lower your chest toward the floor. Keep your left leg extended behind you.<\/p>\n<\/li>\n Pause when your chest and left leg are parallel to the floor. Make sure your back is flat and your hips are level.<\/p>\n<\/li>\n Push through your right foot and squeeze your right glute as you return to standing.<\/p>\n<\/li>\n<\/ul>\n Form tip:<\/strong> As you lower toward the floor, keep your raised foot pointing down to help avoid rotation through your hips.<\/p>\n Progression:<\/strong> Once this starts to feel easy, add a kettlebell to the move. Hold it in the hand that’s opposite to the leg that’s planted on the floor and lower it to mid-shin level.<\/p>\n 2. Reverse lunge to knee drive<\/p>\n Benefit: <\/strong>Improves your balance and control. The added knee drive challenges stability and coordination, mimicking the demands or running.<\/p>\n How to do it:<\/strong> Stand with your feet hip-width apart.<\/p>\n<\/li>\n Step your left foot back, lowering your left knee toward the floor.<\/p>\n<\/li>\n Both knees should be at a 90\u00b0 angle with your right knee directly over your ankle.<\/p>\n<\/li>\n Push through your right foot to stand.<\/p>\n<\/li>\n Drive your left knee forward and up toward your chest.<\/p>\n<\/li>\n Hold briefly, then repeat.<\/p>\n<\/li>\n Complete all the repetitions on one side, then repeat on the other.<\/p>\n<\/li>\n<\/ul>\n 3. Lateral step down<\/p>\n Benefit: <\/strong>Strengthen your gluteus medius<\/a> (on the side of your buttock\/hip), gluteus maximus<\/a> (the largest muscle across the back of your buttock) and your quadriceps<\/a> (the front of your thighs) while challenging you to maintain unilateral (single-leg) control through your knee and pelvis.<\/p>\n Sets:<\/strong> 3 Reps: <\/strong>8-10 each leg Stand on a low step with one foot hanging off the side.<\/p>\n<\/li>\n With a slight bend in your standing leg, lower your hanging heel toward the floor.<\/p>\n<\/li>\n Keep your balancing knee tracking in line with your toes, without caving in.<\/p>\n<\/li>\n Keep your hips level, avoiding letting one side drop.<\/p>\n<\/li>\n Press through your standing foot to return to the starting position.<\/p>\n<\/li>\n<\/ul>\n 4. Single-leg calf raise<\/p>\n Benefit: <\/strong>Builds calf strength and helps prepare your calves for the repeated demands of landing and pushing off throughout a run.<\/p>\n How to do it:<\/strong> Stand with your feet hip-width apart.<\/p>\n<\/li>\n Shift your weight onto one foot, using a wall or sturdy surface for support if needed.<\/p>\n<\/li>\n Press through the ball of your standing foot, raising your heel high without your ankle rolling inward or outward.<\/p>\n<\/li>\n Squeeze your calf muscles at the top of the movement.<\/p>\n<\/li>\n Slower lower back down with control.<\/p>\n<\/li>\n<\/ul>\n 5. Dead bug<\/p>\n Benefit: <\/strong>Builds core stability to create a solid foundation for coordinated movements that are needed when running.<\/p>\n How to do it:<\/strong> Lie on your back with your knees stacked over your hips at 90\u00b0 angles.<\/p>\n<\/li>\n Extend your arms up over your chest.<\/p>\n<\/li>\n Engage your core and keep your lower back against the floor.<\/p>\n<\/li>\n Slowly extend one leg forward and your opposite arm back behind you.<\/p>\n<\/li>\n Maintain control through your core, avoiding arching in your lower back.<\/p>\n<\/li>\n Return to the starting position, then repeat on the other side.<\/p>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"When you buy through links on our articles, Future and its syndication partners may earn a commission. 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Sets: <\/strong>3 Reps:<\/strong> 8-10 each side<\/p>\n\n
Sets: <\/strong>3 Reps:<\/strong> 8-10 each side<\/p>\n\n
How to do it:<\/strong><\/p>\n\n
Sets: <\/strong>3 Reps: <\/strong>12-15 each side<\/p>\n\n
Sets: <\/strong>3 Reps:<\/strong> 8-10 each leg<\/p>\n\n