Strength training is an important part of any runners fitness routine. In a busy week, it can be hard to find extra time, but this is one aspect I will never miss.
Each morning I perform some key training exercises that I will share with you. It doesn’t need to be an hour long session, in fact ten or fifteen minutes per day is probably plenty, but the harder you commit to it the better. Strength training will improve performance, reduce the risk of injury and will lead to better mechanics, stability and running power.
- My first and favourite exercises are working on the core. Get yourself a push-up board and do a set of five in each position. This is good for some upper body work, put some tone on those arm and shoulders, and also strengthen your arms and back. After a round of push-ups get yourself in a plank position. Hold it for one minute, and then do a set of 15 press ups, and forty mountain climbers.
- This is a rotating routine, but it depends how long you have. If you can dedicate 30 mins three times a week, do a double set of everything you read here. I personally do one set five mornings a week. Next is to get some dumb-bells and do some standing bi-cep curls. Without putting the weight down do 10 squats with the weights resting above your shoulder blades. Then standing overheads. Stand straight and lift the weights above your head. Try to do ten reps of these.
- Next do some calf raises. Stand on the edge of a step with your heels hanging off. Push through the balls of your feet and raise your heels as high as possible.
Strengthening the core and lower body can improve your running form, which makes you use less energy. It also prevents injuries while adding much needed strength around key joints.