The best strength exercises for runners

El strength training for runners It is a fundamental part for any runner looking to improve their performance.

Not only does it help increase speed and endurance, but it is also key to preventing injuries and ensuring the body is prepared for the demands of racing.

If you are looking for an effective exercise plan to boost your performance in races, here you will find a complete guide based on the advice of Susafly, an expert in training for runners.

Exercises for Runners: Optimization and Sustainability

Integrating running exercises into your routine is essential to achieving optimal performance. It's not just about improving speed, but also increasing long-term sustainability.

How to Increase Endurance

Endurance is essential for success in middle and long distance running. These exercises will allow you to increase your aerobic capacity and overall endurance.

• Speed ​​Intervals: Alternate between fast and slow runs. Improve your VO2 max and recovery capacity.
• Fartlek: Introduces changes of pace in long workouts, encouraging speed adaptability.

Balance and Coordination

Developing good balance and coordination is vital to reducing injuries and improving running technique. Here are some key strategies to help you achieve this.

• Bosu Balance: Use a bosu ball to work on balance, increasing core and leg stability.
• Agility Circuit: Implement zig-zag exercises with cones and hoops to improve coordination and agility.

Body Symmetry

Muscle imbalances often lead to injuries. Creating muscle symmetry is crucial to avoid these situations and achieve a consistent race.

• Single Leg Squats: They individually strengthen and balance the work of each limb.
• Comprehensive Fitness: Includes movements that integrate the entire body, ensuring that no muscle group is neglected.

Importance of Recovery

Finally, an essential and often neglected aspect of training. Proper recovery ensures you get the most out of each session and prevent burnout.

• Yoga and Stretching: They promote flexibility and relieve accumulated tension.
• Roll Sauce Techniques: They help release myofascial tissue and muscle tension.

Incorporating these exercises on a regular basis will boost your performance and extend your sporting life, giving you a clear advantage in any competition.

You can watch the full Susafly video here.

Key points for strength training in runners

Before we get into the specific exercises, it is important to understand some basic premises that will help us maximize the benefits of each movement.

There are six key points that all runners should keep in mind when strength training:

Global exercises

When running, we involve the entire body, so it is crucial that the exercises work several muscle groups at the same time.

If possible, use free weights instead of machines to also activate your stabilizing muscles.

Unilateral exercises

During running, the two sides of the body do not perform the same movement. Therefore, including unilateral exercises, such as the Bulgarian squat, helps to balance the body and avoid muscle imbalances.

Diversity in the angle of force

When running, we apply force obliquely and not just forwards or downwards. It is important to include exercises that work in different directions to better replicate the movements we make when running.

Strength power

It is not necessary to perform many repetitions with light weight. Instead, it is recommended train with 85% of your one repetition maximum (1RM) and do between 3 and 6 repetitions, focusing on the speed of movement.

Strengthening weaknesses

If you detect a muscle weakness, do not compensate for it with global exercises, as this can increase the imbalance. Instead, works that weak muscle in isolation.

Injury prevention

Eccentric exercises with slow phases are key to preventing problems in muscles such as the Achilles tendon or calves. Incorporate eccentric movements into your strength routine.

Recommended strength exercises for runners

With these premises in mind, Susafly proposes a series of exercises that are highly effective in improving the strength applied to running.

Below is a table with these exercises and their main objective:

Below are a series of key exercises that will help you strengthen the muscles most important for running, improve your power and ensure your body is prepared for the demands of racing.

Loaded

This exercise is an explosive movement that works the strength of the entire body and improves coordination between muscle fibers.

La loaded It is perfect for developing explosive strength, which translates into greater efficiency when running and better performance over short and long distances.

Main goal: Improves coordination and explosive strength.

1/4 squat

La 1/4 squat simulates the movement of the stride during running.

This exercise strengthens the quadriceps and improves power by specifically working on the knee angles used during running momentum.

Main goal: Strengthen quadriceps and improve power while running.

Bulgarian squat

La bulgarian squat It is a unilateral exercise that activates the glutes and quadriceps, in addition to improving knee stability.

This exercise is ideal for correcting muscle imbalances between the legs and improving balance.

Main goal: Improve leg stability and strength.

Glute bridge (Hip thrust)

El glute bridge, also known as hip thrust, is one of the best exercises to strengthen the glutes.

By working on pelvic stability, it helps prevent muscle imbalances and improves posture while running.

Main goal: Increase glute strength and stability.

Swing with kettlebell

El kettlebell swing focuses on hip power, which is key to every running stride.

In this exercise, the drive comes from the hips, not the arms, and is critical to improving efficiency in pushing and forward movement.

Main goal: Improve hip power for each stride.

Eccentric calf exercise

This exercise involves slowly raising and lowering one leg, focusing on preventing injuries to the Achilles tendon.

El eccentric calf exercise It is ideal for strengthening this critical area in runners, helping to reduce the risk of injury.

Main goal: Prevent injuries to the Achilles tendon and soleus.

Rowing and pulling

The pulling exercises, such as rowing and pulling, are essential for strengthening your upper body, especially your back and core.

These muscles are essential for maintaining good posture and avoiding fatigue during long runs.

Main goal: Strengthen your back and core.

Incline and shoulder press

El incline press and shoulder press They are pushing exercises that activate the core and improve stability in the upper body.

A strong upper body helps maintain proper posture while running and contributes to better running technique.

Main goal: Improve upper body strength and posture.

Strength routine for runners

So that you can apply these exercises effectively, here is a routine that you can perform twice a week.

This routine combines global exercises, unilateral work, power and preventive exercises to reduce the risk of injury.

Remember to train with 85% of your maximum repetition (1RM) and do between 3 and 6 repetitions

Day 1: Global Strength and Power

Day 2: Injury Prevention and Upper Body

Preventing injuries in runners

One of the most common problems in runners are injuries in the Achilles tendon and the soleus.

To prevent these injuries, Susafly recommends eccentric exercises, such as slowly raising and lowering one leg in sets of 10-12 repetitions.

This type of training should be an integral part of your strength routine, especially if you have had injuries in the past or if you experience discomfort during the race.

Upper body exercises to improve your technique

Although many runners focus primarily on working their legs, we must not forget the importance of the upper body.

exercises like the Rowing and the incline press Not only do they strengthen your arms and back, they also help improve core stability, which is crucial for maintaining good posture during long runs.

By working your upper body, you reduce fatigue in the last few miles and improve your overall efficiency.