For runners interested in improving their performance, avoiding injuries, and just feeling stronger with every step, strength training is a must. The better news of all is that you don’t have to have a gym membership or a set of weights to begin with. You can do this bodyweight strength workout for runners wherever you are, and the exercises are specifically for the muscles that carry you easily and efficiently during the run, make you faster and have more stamina.
Located at VirtualPTsolutions.com and endorsed by several pros in the field, these three exercises are suitable for those that are experiencing knee pain, hip pain, or leg discomfort on a regular basis. The most enjoyable part of it is that you don’t need anything but your own body, some free space on the floor, and around ten minutes to do these exercises with perfection.
Through step by step instruction, we will be looking into the three moves, what is the right way to perform them, and how these exercises can be beneficial to every runner, from the starters to the pros.
1. Reverse Nordic Curl
However, you must begin on a soft surface so as to protect your knees. You want to keep your body bolt upright and tighten your abdomen. Slowly, get your upper body to the back while maintaining a straight line from the head to the knee. Once you reach the complete depth from the flexibility, stretch your quadriceps and then the buttocks muscles to the standing position.
What it trains: Quadriceps, hip flexors, glutes, and core
Why it helps: Definitely, this exercise contributes to muscle strength in the thigh front and thus, the key factor of the movement, the knee is kept track of, and the impact is being transferred efficiently.
2. Step-Downs
Choose a solid surface – a stepper, or the like, and an edge – among others, to perform this exercise. Without delay, you should climb up the object with one foot, step down with that foot, touching the ground slightly and begin the next repetition. You should make sure that the heel is the part with which you exert the power of the upward motion.
What it trains: Quadriceps, hamstrings, and knee stabilizers
Why it is useful: Step-downs develop single-leg strength and stability which is very important for runners. Every stride that a runner makes is similar to a single-leg jump. Moreover, it adds to developing knee health and at the same time preventing muscle imbalances that would cause injuries.
3. Single-Leg Calf Raise
Find a place to stand, the ball of one foot up a bit, use a step or a book, the heel is almost hanging. The other leg is close but does not do the lifting. Raise your heel as high as you can, hold it for a while, and then lower it.
What it trains: Calf, achilles, and ankle bones
Why it helps: Big calf muscles create a stronger push-off. Furthermore, they are responsible for setting up a better ground reaction force, thus, are able to absorb a portion of the impact. In addition, big calves protect your Achilles tendon from being injured, add balance and agility.
How These Workouts Can Fit Into Your Week
For the finest outcomes, execute 2–3 sets of 8–12 reps per side for each movement. During this exercise, focus more on your form rather than the speed – this is about stability and muscle activation. This short routine can be included in your warm-up, recovery cooldown, or non-running recovery day.
For the people who are new to strength training, it is suggested to use only bodyweight in the first phase and gradually increase either the range or the reps when they feel more confident. For example, the moves can be adapted and consequently make it easier for beginners to manage changes while they become stronger.
The Importance of Bodyweight Strength Training for Runners
Most might think that running is all about the legs, quite the contrary, it is a sport that the lower body dominates. At the same time, it is quite repetitive and exerts a lot of energy. If the body is not strong in the necessary areas, the wrong muscles will do most of the work and thus there will be overuse, which can be very painful, wrong use of technique, or overtraining. The bodyweight that a person carries is the driving force for the muscles which will enable proper muscle functioning and the likelihood of insufficient muscles sharing the bodyload.
Regular mobility and strength training can help you get more out of your runs, reduce your risk of injury, and enhance your stride mechanics considerably.
Runners who want to achieve the most impact with the least amount of time and resources can perform these three bodyweight strength exercises. These exercises are for the practical runners who want to spend less time to train and achieve a greater effect. If you are running consistently and not including strength in your sessions, now is the time to do so.
If you have no gym option and are serious about your activities, these three smart moves will keep your body ready during your entire journey.
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