If you are a runner you need to cross-train. When done correctly, cross-training will increase your running performance and prevent injuries. But what kind of training should you do? The options can be overwhelming. When adding exercises to a runner’s routine I look for movements with the most bang for your buck. Here are my top 4 exercises for runners.
Single-Leg Deadlift
Single-Leg Deadlifts build strength throughout your posterior chain. The real benefit for runners is that they also increase balance and stability in your feet, ankles, knees, hips and low back. I also love the fact that this movement is so easily scalable. If you struggle to balance on one foot then start with single-leg reaches at a depth you can handle. Once you have built your single leg stability and can perform unweighted single-leg deadlifts for at least 15 reps you are ready to add weight. This movement is best utilized with higher rep ranges like 10-20 reps. SLDLs can be performed as your main strength movement at the start of your workout or later on as an accessory lift. When done with light weight the SLDL makes a great warmup exercise.
Kettlebell Swing
The classic kettlebell swing does wonders for your running performance. This explosive movement creates a more powerful posterior chain. One of the biggest issues facing runners is lack of glutes. A runner with a flat butt will inevitably have low back and knee problems. Runners require functioning, firing glute muscles, which kettlebell swings certainly improve. Both single arm and 2 arm swings are great options. This is another movement that is best done at higher rep ranges. My favorite kettlebell swing protocol is to perform 10 sets of 10 single arm swings in 10 minutes.
Stability Ball Back Extension
The main benefit of back extensions for runners is injury prevention. Weak things break and a weak set of erectors combined with hitting the pavement will most certainly lead to issues. The stability ball version of the back extension adds balance and stability compared to a traditional back extension on a 45 degree bench. The gold standard for entry-level low back strength is 3 sets of 30 reps on a stability ball. Once you can handle 40 reps you are ready to add weight. I perform stability ball back extensions at least 5 days a week. Some great options are to build up to one set of 100 reps. Another is to perform 3 sets of 20-30 with weight on your upper back. I like to alternate between weighted and unweighted. There are also dozens of variations you can throw in the mix.
Goblet Squat
Goblet squats are great for runners. They build the strength of your legs, glutes and hips. Goblet squats are also great at improving your posture, something runners usually need. While the barbell squat is great, goblet squats are easier to learn and gentler on your low back. Bar squats generally make you more sore and stiff so if you are already running 20 plus miles a week then stick with exercises that take less time to recover from. As a main movement aim for 5-10 reps per set for 3-6 sets.
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