5 Challenging Exercises for Runners

A lot of the time runners just run for training, but if you really want to become a better runner, consider adding in 2-3 days of strength training. This can help with speed, power, hills, and more! Here are some of my top picks. Note that these are meant to be HARD!

SQUAT WITH OVERHEAD PRESS

  • BODY PART WORKED: Full body integrated

  • HOW TO DO: 

    • Stand with your feet hip to shoulder width distance apart. Grip two dumbbells facing forward. Dumbbells should be in front of  shoulders.

    • Holding the dumbbells still, squat down as if you were sitting into a chair. When returning to standing, press the dumbbells overhead by straightening your elbows.

  • WHY?  This is truly a full body workout! You work both the upper and lower body as well as the core. As you press overhead, it’s challenging to keep your back in a neutral position which is pivotal for running.

  • SETS/REPS: 2-3 sets of 12-15 reps, 30s rest breaks

WALKING LUNGE

  • BODY PART WORKED: Full body integrated, mainly lower body (quads, hamstrings, gluteals.

  • HOW TO DO:

    • Stand with feet hip width distance apart

    • Take a controlled step forward with your right leg, lowering your hips to the floor and bending both knees to 90 degrees. The front knee should be directly over the ankle and the back knee should be close to, but not touching the floor.

    • Press the right (front) heel off the ground and push off the left foot.

    • Repeat other side.

  • WHY?  Walking lunges use all of your running leg muscles while mimicking the same pattern of the forward motion.

  • SETS/REPS: 2-3 sets of 20 reps (10 steps per side)

PLANK WITH HIP EXTENSION

  • BODY PART WORKED: Full body integrated, mainly core and lower body (gluteals and hamstrings)

  • HOW TO DO:

    • Start in a standard plank on your elbows.

    • Bend your right knee.

    • With the left knee straight, kick straight up past your body. Focus on keeping the back in neutral. Squeeze the left glute at the top.

    • When done with the left side, repeat on right without resting.

  • WHY? Planks with hip extension not only work the front core, but the back. They also focus on working the gluteals and hamstrings which can help put less stress on the knees while running if strong.

  • SETS/REPS: 2-3 sets of 10-15 per leg, 30s rest break after each set/leg (i.e. 10 on right, no break, 10 on left, rest 30s, repeat)

PUSH UP

  • BODY PART WORKED: Full body integrated, mainly core and upper body (pectorals and triceps)

  • HOW TO DO:

    • Start in a high plank with your feet slightly apart and hands wider than your shoulders.

    • Lower your body until your chest nearly touches the floor.

    • Push back up.

  • WHY? Too often than not, runners neglect strengthening their upper body, but upper body strength and endurance is key. Push ups focus on your whole body while emphasizing good postural control.

RUNNER’S STEP UP (FAST)

  • BODY PART WORKED: Full body integrated, mainly core and lower body (gluteals, quads, calves, and hamstrings)

  • HOW TO DO:

    • Start with your right foot on top of a step. Your left arm is bent, parallel to your right thigh.

    • Press through your right heel and simultaneously bring the left knee up, creating a 90 degree angle at your hip and knee. Switch your arms at the same time. This should be quick.

    • Repeat with other leg on step once the set is done on the right.

  • WHY? This taps into power more which can help with acceleration and speed. Like the walking lunge, this works main lower body muscles you use while running while mimicking running form.

There they are! My top 5 (right now) for running. I say "right now” because there are so many good exercises for running! This is just a handful. All of these exercises have modifications. If you feel like you are really struggling with one and want a tip, don’t hesitate to reach out at info@wholebodyhealthpt.com. Happy strong running!