You love to run! You love being outdoors, but someone told you that you should do some strength training…But you don’t like going to the gym. So how can you get stronger??
Here’s how:
Strength for runners – No equipment needed
Research tells us that runners should complete strength training 2-3x/wk, alongside your running program, to reduce risk of injury.
I’m new to strength training…If you’re new to strength training, start with 2x/wk, with 10-15 minutes of strength exercises, using examples I’ve shown in this video. As you get stronger, you can increase your strength sessions, and add an extra session per week.
Strength for runners areas to focus
- Quadriceps, hamstrings, gluteals, calves and hip flexors
- Core exercises like planks, side planks, and side planks with leg lifts
- Varying your running program to include hill running, sprints and soft sand running
- Body weight exercises can be very effective. As you become stronger and more resilient to strength training, you can take these basic movements and progress them to plyometric (jumping) movements). You can always make an exercise harder (or easier) to suit your current level
Be aware to add each type of exercise gradually, as your body adjusts to cope with the new load.
Physio for Running Injuries
If there’s something niggling, or a tightness you just can’t get past, it might be time to seek a Physiotherapy review. We can help you understand what’s causing your issue, and how to get past it quickly and effectively.
Have you considered a Running Assessment? Read more about this service here
You can book a Physiotherapy Consult or Running Assessment online here.
