Weight training can have immense benefits for runners. Stronger leg muscles can supply more power when running, while strengthening connective tissues like tendons and ligaments can make one less prone to bruise. The additional muscle you have, the hefty you are, thus you have to carry around more weight while running.
To boost your running efficiency, you need to improve your upper-body strength. If you have a stronger core, you will be able to maintain a stable upper body. You can always start by doing the exercises using just your own bodyweight and advance using free weights as you feel yourself getting stronger with each passing day.
How You Can Do These Strength Training Exercises?
Firstly follow the exercises in order and take 90 seconds rest between each set and two minutes rest before moving onto the next exercise. Secondly, you need to concentrate on perfecting your form, rather than completing the exercises as soon as you can.
Strength Training Exercises For Your Upper Body:
Repeat & sets: 10 reps; 2 sets
Lay your face down with your hands on the floor either side of your chest. Remember, your toes should be tucked under. Then press down into your hands, raising your body off the floor. Keep your body straight and avoid stretching your neck. Once your arms are fully extended, lower your body back down, almost to the floor, and repeat.
2. Dumbbell training
Repeat & sets: 12 reps on each side; 2 sets
First, stand and micro-bend your knees. You have two dumbbells in your hands, palms facing in. Hinge forward at the hips, so arms hang perpendicular to the floor. Bend elbows to pull weights up to ribs, drawing shoulder blades back and down and repeat.
Repeat: 3 sets
Place your hand directly under your shoulders. Core should be engaged and squeeze glutes to stabilise body. Keep neck and spine neutral. Meanwhile, your head should be in line with back but don’t let hips dip or lift.
Strength Training Exercises For Lower Body:
Repeat & sets: 15 reps; 2 sets
First, stand with your feet a little wider than hip-width apart, toes pointing slightly outwards. Lower yourself down, bending at the knee and hip, as though you’re sitting down on a chair. Place your knees over your ankles and your chest up. Focus on your bum going back. Lower down close to a sitting position, then push up through your heels and return to standing.
5. Raise Leg
Repeat & sets: 10 reps, 3 sets
Start lying faceup on a mat with hands next to hips for support. Lift legs straight up so body forms an “L.” Engage core and lower legs until feet hover just above the mat. Slowly raise legs back to starting position and repeat for 3 sets of 10 reps.
If you sincerely follow these top 5 strength training exercises, it will definitely help you in improving your running at its best.