These 7 key exercises are perfect for runners looking to build strength and consistency in their running – and smash their personal bests!
Once upon a time there was a cohort of hardcore runners who actively avoided running-focused workouts, particularly involving weights, believing their muscles would become bulky and so slow them down. However, there’s now a depth of research that shows strength training is an ally, whatever your preferred distance.
A stronger core will help to maintain good posture, a key for running efficiency and increased leg strength will improve the power of the push-off and so reduce the amount of effort you put into each stride. In addition, extra strength in the connective tissues will help to reduce the risk of injury that is associated with clocking up the miles. So, whether you’re a sub 3-hour marathon man or just a couple of chicken nuggets short of a Bolt-like sprint, you should consider joining the resistance!
Your target for each of the following exercises is 15 repetitions (both sides as appropriate) with a focus on slow, fluid movement, particularly controlling the eccentric contraction, or downward phase. Add one set of each to your session on a shorter mileage day or, as a stand-alone workout on a day when you’re not running, opt for 3-5 sets. To optimise the benefits of this running-focused workout, ditch your training shoes.
Angled calf raise
Stand with your feet apart on the front edge of a step platform, a sturdy bench or the bottom step of a flight of stairs, with your heels hanging off behind you, holding a heavy dumbbell or kettlebell in one hand. You may need help with your balance on this exercise, so ensure you are within comfortable touching distance of a wall.
Now turn your toes in to point toward the centre line of your body, so the heels will be turned out to the side. Holding this angled position, slowly raise the heels as high as is comfortable and roll onto the balls of your feet by strongly contracting the calf muscles then lower down under control, working against gravity all the way down. Take a short rest then turn your toes to point out to the side and repeat the heel raise motion.
Decline goblet squat
A common runner’s injury problem occurs when a weakness in the vastus medialis (inner quadricep muscle) causes the kneecap to be pulled out of line and rub against the knobbly bit on the end of the thigh bone rather than gliding smoothly past it. This exercise will specifically strengthen that muscle.
Standing on a declined step platform or facing downwards on any slope, place the feet about hip width apart, holding a dumbbell or kettlebell in both hands, directly in front of your chest. Bend the knees and push the bum behind to lower into a squat position, ensuring the knees point directly forwards. You will find you are not able to sink as low as on even ground and may need to counter-balance with your arms.
Ball bridge
Lay on your back with the backs of your lower legs and heels on the top of a fitness ball. Arms are out to the side with your palms facing down to the floor to control stability. Pull the abs in and at the same time squeeze your buttocks to lift your hips up off the floor. Aim to press up to a position whereby your torso and legs form a straight line but avoid pushing your hips so high that your low spine begins to arch. Maintaining tension in the abs, slowly lower down. Note that it’s slightly easier to have your feet apart on the ball rather than heels together.
Wall sit
Stand with your back pressing into a fitness ball that is against a wall and your feet hip width apart, with the toes pointing directly forwards or just slightly out at an angle. Now slowly lower down by bending the knees, as if sitting on a chair behind you.
The key to this exercise is that it allows you to descend lower than you would on a normal air squat., placing a different load on the quads. Concentrate on keeping your abdominals pulled in tight to protect your lower spine and ensure your knees point in the same direction as your toes. From the bottom position, press hard into your heels to lift up and try to avoid locking your knees at the top of the movement.
Toe scrunch
This will strengthen the muscles and connective tissues in the sole of the foot, helping to prevent plantar fasciitis, that afflicts a lot of runners. Place your naked foot on a mat and focus on dragging back with the toes, pressing them into the ground at the same time. Once fully pulled back, lift the sole of the foot, spread the toes and put it back down again. For better results, place your foot on a towel and actually pull it towards you with each curl.
Side leg lift
Stand sideways on to a step platform, sturdy bench or the bottom step of a flight of stairs, with your left foot on the step and your right foot on the ground but a full stride length away from your left, so the legs are wide apart. Your toes should be pointing slightly outwards in both cases (ie feet at ten past ten on an imaginary clock face as you look down).
Squat down, by bending both knees, then slowly lift up and shift all your weight onto your straightening left leg and at the same time lift your right foot off the floor and the leg out to the side. Gently begin to lower down by bending your left leg then place the right foot back on the floor and continue down straight into the side squat, by bending both knees. Keep your abdominals pulled in tight and try not to lean to the left.
Heel walk
This is a great exercise to develop strength in the muscles on the front of the lower leg and so can help to reduce the risk of shin splints, that can affect many runners. As it says on the tin – simply lift your toes as high as you can and walk! You may lose your balance at first, as your posture will change but bear with it. Aim for 5 minutes, ideally as a cool down after your run.
Tip 1
Concentrate on your running technique, specifically each phase of the movement. Lift your foot, bring your heel to your backside, drive your knee through, extend your lower leg then finally claw your foot back. Also, head and chest should be lifted, shoulders down with the abdominals just lightly contracted. Remember to swing your arms in the direction you are travelling and not side to side with the elbows, as pumping the fists forward and elbows behind is one of the keys to increasing speed.
Tip 2
Increase your running speed and acceleration by including hill sprints in your routine. Ideally, try to find an incline of around 30 degrees, as this will optimally overload the muscles around your ankle and knee joints and also results in a greater range of motion at the hip. Downhill sprints are particularly useful for familiarising your legs with higher cadences.
