Running strength exercises
Here are some exercises to work on that will improve key components of your running. They target specific strength, mobility, and movement patterns that help you become a better (more efficient & resilient) runner.
You’ll want to perform them two-to-three times a week. They can be done at just about any time.
The most important aspect of these exercises is not the amount, or volume; it is executing them with the highest possible quality for each repetition.
Works on posture and overall running alignment
Place a ball between your heels while standing against a wall. Inhale as your rise to the ball of your foot and squeeze the ball with your heels for 8-10 seconds. Repeat 8 times.
The starting point for foot-to-core sequencing
Stand on one leg in an athletic position with your knee slightly bent. Take an inhale and as you exhale, root your toes into the ground. You should feel your arch slightly lift.
Essential strength excercise for runners
Place a ball between your heels while standing against a wall. Inhale as your rise to the ball of your foot and squeeze the ball with your heels for 8-10 seconds. Repeat 8 times.
Lower leg control and stability
Stand on one leg in an athletic position. Slowly and with control, shift over to the other leg. Hold for 1-2 seconds and continue to shift your weight to each side. Repeat 10-12 times.
Great assessment and training tool for runners
With proper alignment of joint stacking of ankle, knee and hip, slowly lower yourself down into a single leg squat and return to start position under control. Repeat as many times as you can with high quality.
Eccentric training exercise
Start from two feet and quickly drop yourself into the bottom of a one leg squat. Make sure to stick your landing and repeat reps with high quality.
Develop power in the lower leg
From your single leg athletic position, jump up and stick your landing on one leg. Repeat as many times as you can with high quality reps.
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