Strength Training for Runners, Part 5: Exercises

To finish up this series of posts on strength training, let’s cover a few examples of exercises that you can incorporate into your routine. Most of the videos focus on the lower body and trunk, though you should certainly work the upper body. With several of the lower body exercises, you can integrate in an upper body component to add an additional challenge. The Mountain Ridge Physical Therapy YouTube page contains several variations of these exercises, from basic to advanced versions. 

Quadriceps

Lunges, Bulgarian split squats, Squats, Step ups, Step downs, Plyometrics

A great exercise for increasing thigh and hip strength and stability, particularly for runners. Be sure to focus on keeping the pelvis level and avoid letting the standing leg collapse or twist inward. Keep the repetitions low (5-10) at first until you know how your body will tolerate the exercise.

A great exercise for increasing hip stability and quadriceps strength, particularly for runners. Be sure to focus on keeping the pelvis level and avoid letting the standing leg collapse inward. Keep the repetitions low (5-10) at first until you know how your body will tolerate the exercise. www.mountainridgept.com

A great advanced exercise for increasing thigh and hip strength and stability, particularly for runners. Be sure to focus on keeping the pelvis level and avoid letting the standing leg collapse or twist inward. Keep the repetitions low (5-10) at first until you know how your body will tolerate the exercise.

Hamstrings

Squats, Hamstring curl with swiss ball, Hamstrings heel slide, Deadlift, Single leg deadlift, Plyometrics

A great advanced intensity exercise for increasing hip, knee, and thigh region strength, particularly for runners. Be sure to focus on keeping the core stable and tight with a neutral low back spine. Avoid letting the unsupported side of the pelvis drop downward.

Mountain Ridge Physical Therapy www.mountainridgept.com Single leg Russian dead lift. One of my favorite exercises. In a standing position pivot your trunk forward from the hip of the weight-bearing leg. The other leg raises up behind you for every same degree the trunk goes downward. Don't round your back.

Lateral gluteals

Side lying leg lift, Single leg pelvic drops, Airplane, Clamshell

A great exercise for increasing hip strength and stability, particularly for runners. You are working the hip of the standing leg. Be sure to focus on keeping the pelvis controlled and avoid letting the standing leg collapse or twist inward. The knee of the standing leg does not move.

A great exercise for increasing hip strength and stability, particularly for runners. You are working the hip of the standing leg. Be sure to focus on keeping the pelvis controlled as it lifts upwards and avoid letting the standing leg collapse inward.

Gluteus maximus

Lunges, Squats, Step ups, Single leg bridges, Double leg bridges, Glute thrusts, Plyometrics

A great advanced exercise for increasing hip strength, particularly for runners. Be sure to focus on keeping the core stable and tight with a neutral low back spine. Avoid flexing the hips or twisting and rounding the torso. Start with just 5-10 repetitions in order to determine how your body will tolerate the exercise.

A great advanced exercise for increasing core, thigh, and hip strength and stability, particularly for runners. Be sure to focus on keeping the pelvis level and avoid letting the standing leg collapse or twist inward or outward by keeping it as stable as you can.

Gastrocnemius/soleus

Calf raises, Plyometrics

A great moderate intensity exercise for increasing lower leg strength and core stability, particularly for runners. Be sure to focus on keeping the core stable and tight with a neutral low back spine. Try not to push with toes, just the ball of the foot, by keeping the toes relaxed.

A great advanced intensity exercise for increasing lower leg strength, particularly for runners. You can use a light touch on a stable object to maintain balance. Keep the repetitions low at first (5-10) until you know how your body will tolerate the exercise. www.mountainridgept.com

Hip rotators

Single leg hip rotation

A great exercise for increasing hip stability, particularly for runners. You are working the hip of the standing leg. Be sure to focus on keeping the pelvis level and avoid letting the standing leg collapse inward. Keep the repetitions low (10-15) at first until you know how your body will tolerate the exercise.

Abdominals

Front plank, Side plank, Anti-rotation walkout

A great advanced exercise for increasing lateral abdominal and hip area strength, particularly for runners. Be sure to focus on keeping the core stable and tight with a neutral low back spine. Avoid flexing the hips or twisting the upper body forward.

A great advanced exercise for increasing anterior abdominal area strength, particularly for runners. Be sure to focus on keeping the core stable and tight with a neutral low back spine. Avoid flexing the hips or twisting and rounding the upper body.

Low and mid back extensors

Prone trunk extensions (Superman), Thoracic rotations, Front planks, Side planks

A great advanced intensity exercise for increasing hip strength as well as hip and core stability, particularly for runners. Be sure to focus on keeping the core stable and tight with a neutral low back spine. Emphasize control with the glutes of the standing leg.

A great exercise for increasing thoracic spine mobility and improving posture, particularly for runners. Be sure to focus on keeping the head down on your forearm. Keep the repetitions low (5-10) at first until you know how your body will tolerate the exercise. www.mountainridgept.com

A great moderate exercise for increasing anterior abdominal area strength, particularly for runners. Be sure to focus on keeping the core stable and tight with a neutral low back spine. Avoid flexing the hips or twisting and rounding the upper body.

Please let me know if you have any questions at derek@mountainridgept.com. If you enjoy reading these articles and applying the information to your training, please “like” the Mountain Ridge Physical Therapy Facebook page.