4 Strength Exercises for Runners
Why Strength Training Matters for Runners
As runners hit the trails and roads, they often overlook the importance of strength training in their running programs. However, research has shown that incorporating strength exercises can increase running performance and reduce the likelihood of injury. In fact, studies have consistently demonstrated that strength training can enhance running economy, improve muscle function, and reduce the risk of overuse injuries.
Programming Variables for Strength Training
When it comes to programming strength exercises for runners, several variables are crucial to consider. A recent review of systematic reviews and meta-analyses suggests that the following variables are essential for optimal strength training:
* 2-3 strength training sessions per week
* 2-4 lower body strength exercises per session
* Low to high training intensity (40%-80% 1RM)
* Low to moderate volumes
While traditional exercises like squats and deadlifts may be effective, they may not be specific enough to the functional demands of running. The principle of specificity states that training should mimic the movements of the particular activity as closely as possible for the body to adapt appropriately. Therefore, exercises for runners should be closed-chain (the body moves around the working limb), weight-bearing, or similar to running movements.
Single Leg Romanian Deadlift
The single-leg RDL is an excellent exercise for runners. It meets the criteria for a top-tier runner strength exercise, being closed-chain, weight-bearing, and unilateral. This exercise targets the ankle muscles, hamstring, gluteus medius, and gluteus maximus, all crucial for improving running performance and reducing the risk of injury.
Split Squat Heels Up
The split squat heels up exercise is another effective strength exercise for runners. By elevating the heel during this exercise, runners can strengthen their ankle and foot muscles, reducing the risk of injury. In fact, research has shown that weak plantar flexor (foot and ankle) strength is associated with an increased incidence of Achilles tendinopathy, one of the most common overuse running injuries.
Step Down/Up
The step-down or step-up exercise demands high amounts of hip, knee, and ankle stability in the frontal plane and massive amounts of activation of the gluteus medius. This exercise is practical for runners, as it is unilateral, weight-bearing, and closed-chain. By focusing on the eccentric or downward phase, runners can increase time under tension and improve motor control and stability.
Single Leg Foam Roller Hamstring Curls
The single-leg foam roller hamstring curl is an open-chain, weight-bearing exercise that targets the calf and gluteal muscles, while also training stability in the hip in the transverse plane of motion. This exercise has a beneficial carryover for reducing the likelihood of injury in the foot, ankle, and calf.
Conclusion
Incorporating strength exercises into a running program can have a significant impact on performance and injury reduction. By focusing on exercises that mimic the movements of running, such as the single-leg RDL, split squat heels up, step-down or step-up, and single-leg foam roller hamstring curls, runners can improve their overall running economy, strength, and stability. Remember to prioritize programming variables, such as volume, intensity, and frequency, to ensure optimal results.
FAQs
Q: Why is strength training important for runners?
A: Strength training can increase running performance, reduce the risk of injury, and improve muscle function.
Q: What are the programming variables for strength training?
A: The programming variables for strength training include 2-3 sessions per week, 2-4 exercises per session, low to high intensity (40%-80% 1RM), and low to moderate volumes.
Q: What type of exercises should runners focus on?
A: Runners should focus on exercises that are closed-chain, weight-bearing, or similar to running movements.
Q: What is the single-leg RDL exercise?
A: The single-leg RDL is a closed-chain, weight-bearing exercise that targets the ankle muscles, hamstring, gluteus medius, and gluteus maximus.
Q: How can runners reduce the risk of injury?
A: Runners can reduce the risk of injury by incorporating strength exercises that target the ankle and foot muscles, such as the split squat heels up exercise.
Q: What is the step-down or step-up exercise?
A: The step-down or step-up exercise is a unilateral, weight-bearing, closed-chain exercise that demands high amounts of hip, knee, and ankle stability in the frontal plane.
Q: What is the single-leg foam roller hamstring curl exercise?
A: The single-leg foam roller hamstring curl is an open-chain, weight-bearing exercise that targets the calf and gluteal muscles, while also training stability in the hip in the transverse plane of motion.
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