This running strengthening program is a compilation of the top 5 of our favourite exercises to prepare you for your running season. They are simple, quick and require no equipment. They also assume that at the moment you are injury free! Below our Top 5 are a few more of our favourite exercises that require some simple equipment.
Top 5 Running Preparation Exercises.
Dead Bug Marching. Targets: abdominal muscles and hip flexors as well as core control. Description. Start lying on your back with your hands under your bottom with your hips and knees bent at 90 degrees (and your shins parallel to the floor). Without letting your back lift off the floor and keeping your knee bent at 90 degrees attempt to bring your heel to the ground. Only go as far as you can keeping your back flat. If this becomes easy try without your hands under your bottom.
Start by repeating 10 of each of these exercises. As they become easier, add a second then a third set of 10. Try to do some sort of strengthening 3x/week for maximal gains, 2x/week for maintenance. This list is by no means exclusive, and will be augmented by mixing it with some of your favourite exercises or some of our "Also Ran" exercises to break up the boredom!
"Also Ran" Exercises: These exercises require some equipment but are worth adding in!
Squats. Targets: body weight squats increase muscular endurance of quads and glut max. Start with 20-40!
Side Walks. Targets: small gluteus group. With a theraband wrapped around your ankles - in a half squat take 10 steps to the side in one direction then repeat in the other direction.
Single Leg Anything. Targets: small gluteus muscles as well as core stabilizers. Do arm curls, arm raises, overhead presses all standing on one leg. To make them work your stabilizers even harder, do one arm at a time on one leg!
Dead Lifts. Targets gluteus maximus, hamstring and low back strength and no program would be complete without adding these in! Description: standing with legs shoulder width apart and slightly bent, lower light weights (5-10lb to start) down the front of your legs keeping your back straight. Allow your knees to bend as needed to keep your back straight!
Stay tuned for part 3: Pre Season Stretching Program
Please proceed with caution for all of these exercises. If you are experiencing any injuries or have any medical conditions, consult your physiotherapist or physician before starting this program. For more information on our team and services, please consult our website.
As always, thanks for reading, Rebecca