One of the best things you can do as a runner is cross-train. A few ways to cross-train are swimmming, riding the stationary bike, using the elliptical, and strength training. Cross-training will give a change of scenery (no more burnout), provide a change of training modality to improve performance, and help prevent injuries that may arise from overuse.
By incorporating strength-training sessions into your current running plan, not only will you prevent injuries, but you'll also improve your speed. You'll notice that parts of your race and training you may have been struggling with — like running hilly routes — will feel a lot easier thanks to your new strength routine.
Ahead is a total-body strength program that will activate and strengthen your glutes, core, and arms — all necessary to becoming a better, more efficient runner. If you're new to weightlifting, take each move slowly, focusing on your form instead of how quickly you can complete each exercise. Don't forget to warm up and cool down before and after your workout. Do this workout two to three times a week for a minimum of four weeks to really reap the benefits.
1Side Steps With a Booty Band
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Place a resistance band around your ankles. Start with a lighter band and work your way up to a heavier band.
Begin standing with feet directly underneath your hips and your hands on your hips.
Squat halfway down and sidestep to the right, leading with your heel to make the glute muscles engage as far as you can manage without allowing your knees to rotate toward each other. Bring the left leg toward the right with enough space to keep some resistance in the band. Concentrate on keeping your pelvis level as you move sideways.
Complete 10 steps to your left and right sides. Repeat for two rounds.
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2Traditional Bridge Exercise
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On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Plant your palms by each side, face down.
Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
Hold for a few seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
Lower down to the ground; this is considered one rep.
Complete three sets of 10 reps.
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3Elbow Plank
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Start face down on the floor resting on your forearms and knees.
Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
Contract your abdominals to keep yourself up and prevent your booty from sticking up.
Keep your back flat — don't let it droop or you'll be defeating the purpose. Picture your body as a long straight board, or plank.
Hold for 30 seconds.
Repeat for a total of three rounds.
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4Single-Leg Deadlift
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Stand with all your weight in your right foot, abs engaged and chest lifted.
Reach your torso forward as you lift your left leg behind you. Reach your arms out to the sides for balance as your torso and leg come parallel to the floor.
Hold this position for a moment, and reach through your left heel to engage the back of your left leg.
Moving in one piece, lower your right leg toward the floor as you return to standing upright, resting your left foot lightly on the ground. This completes one rep.
Stand upright, feet together, with 10-pound dumbbells at your sides. Take a controlled step forward with your left leg, lowering your hips toward the floor by bending both knees to 90-degree angles. Your back knee should point toward but not touch the ground, and your front knee should be directly over your ankle.
Press your left heel into the ground, and push off with your right foot to bring your right leg forward, stepping with control into a lunge on the other side. This completes one repetition.
Complete two sets of 10 reps.
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6Basic Push-Up
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Start in a plank position with your arms and legs straight, shoulders above your wrists.
Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.
Complete three sets of 10 reps.
If this is too difficult, do this exercise with your knees on the floor.
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7Core: Bird Dog
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Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Bring your abs to your spine as you bring your left knee and right elbow together under your torso.
Keeping your torso stable, straighten your right arm and left leg. Reach through your left heel to engage the muscles on the back of your leg and your butt.
This completes one rep.
Complete two sets of 10 reps.
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8Side Plank
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Begin by lying on your left side. Bring your left elbow directly under your left shoulder. Engage your core, press your left elbow into the floor, and rise into side elbow plank.
Place your top foot in front of your bottom foot, or stagger your feet if your balance feels off.
If you feel discomfort in your bottom shoulder, place your right hand on your left shoulder and pull your left elbow down across your chest.
To make this more challenging, place your right hand on top of your left hip.
Hold for 30 seconds; repeat for two rounds on each side.
