Revitalize Your Running Routine with Low-Impact Strength Workouts
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Chapter 1: Enhancing Your Training Regimen
Are you seeking to diversify your training approach?
Photo by RUN 4 FFWPU from Pexels
Running can take a toll on your body due to the repetitive impact. After numerous foot strikes over several weeks, your body may start craving additional avenues to fortify its muscles and maintain optimal performance. Fortunately, you can enhance your strength and endurance as a runner beyond just the roads and trails you typically train on!
Below is a concise list of exercises that I highly recommend incorporating into your routine to promote balance and strength alongside your regular training. This diversion from the usual will help you become more attuned to your body’s capabilities while simultaneously boosting your performance. Let’s dive in!
Thinking Creatively About Resistance Training
If you’re uncertain about whether the following movements suit you, it's advisable to consult with your healthcare provider. If you are managing a minor foot, ankle, knee, or hip injury, these exercises could offer relief and help you return to your usual self more quickly. Always remember to listen to your body and refrain from forcing any movements during recovery.
While there are numerous exercises to choose from, here are three of my favorites that share a common trait: they won’t require you to exert force through the soles of your feet. For optimal results, aim to practice them 2-3 times per week.
- Seated Banded Leg Extensions
Image from Gympion.com
Application: 15–25 reps per side x 2
Instructions: Secure a sturdy seat and a strong resistance band. Position the band above your ankle and extend one leg while keeping the other grounded. Aim to reach your maximum controlled range of motion before lowering back down. Exhale as you lift and inhale as you lower. This exercise effectively targets your quadriceps—just remember to engage your core!
Rationale: Strong quads are essential for ascending and descending hills effectively.
- Kneeling Hip Extensions
Image from Physiotec
Application: 12–15 reps x 2
Instructions: Attach a heavy resistance band to a sturdy anchor point and wrap it around your waist. Position yourself so that there is minimal resistance when starting and adequate load when fully contracted. Perform 12–15 hip extensions, concentrating on a powerful contraction and a slow return to the starting position. Keep your core engaged and visualize your hips driving the movement.
Rationale: This exercise builds strength and endurance in your glutes, helping you maintain performance during fatigue in races and long runs.
- Side Plank with Leg Lift
Image from Physiotec
Application: 45 seconds to 1 minute per side
Instructions: Begin in a side plank position and raise and lower the top leg while keeping your torso stable and hips elevated. Make sure to keep the top leg’s heel aligned with the toes. If you find this manageable for 45 seconds to a minute, consider transitioning to a full plank to increase the challenge. This exercise enhances strength and stability in your hip stabilizers and core, especially beneficial during recovery.
Rationale: The side plank is an excellent exercise that combines hip and core strengthening, ensuring you feel a productive level of fatigue.
BONUS: Bear Plank to Down Dog
Image from Physiotec
Application: 15–20 reps
Instructions: Start in a neutral quadruped position and raise your knees off the ground, using only your hands and toes for support. Gradually push your hips back and lower your chest into a down dog position. If your heels can't reach the ground, feel free to lift them or bend your knees. Hold the position for 2-3 seconds before returning to the bear plank. Initiate each rep with a deep, relaxed exhale. Move slowly between poses for better results.
Rationale: Incorporating mobility and core training is always beneficial!
Photo by Rosemary Ketchum from Pexels
In Summary,
For runners seeking a little extra enhancement in their weekly routines, this efficient low-impact strength workout is the answer! Incorporating these exercises a couple of times a week can provide the strength training your body needs without adding stress to the joints and tissues that support your running. Once you find this balance, you'll likely never revert to your old habits!
Why not start today?
-David Liira
Chapter 2: Complementary Strength Training Videos
This video, "Low Intensity Strength Training | Great for Runners," showcases effective low-impact strength exercises tailored for runners, helping to build endurance and minimize injury risks.
The second video, "40 MINUTE STRENGTH TRAINING FOR RUNNERS | Full Body | No Cardio | Prevent Injury!" offers a complete body workout aimed at runners, ensuring strength development without additional stress on joints.