1. Squats:
Squats target the quadriceps, hamstrings, glutes, and lower back, helping to improve leg strength and stability. Start with body weight then progress to using weights or kettlebells.
2. Lunges:
Lunges work the quadriceps, hamstrings, glutes, and calves, as well as improve balance and coordination. If forward lunges are uncomfortable then consider reverse lunges. Start with body weight then progress to using weights or kettlebells.
3. Deadlifts:
Deadlifts strengthen the hamstrings, glutes, lower back, and core muscles, which are essential for maintaining proper running form and preventing injuries. Start with body weight then progress to using weights or kettlebells.
4.Single-leg squats:
Also known as pistol squats, these exercises improve balance, stability, and strength in each leg individually, helping to address muscle imbalances and reduce injury risk.
For extra difficulty lower down as slow as possible. You can do these from a chair or bench .
5. Calf raises:
Calf raises target the calf muscles, which are crucial for providing propulsion and absorbing shock while running. Carry out with both a straight leg and a bent leg to strengthen all aspects of the calf.
6. Planks:
Planks strengthen the core muscles, including the abdominals, obliques, and lower back, which help maintain stability and prevent excessive movement while running. To make it more difficult consider alternatively lifting a foot off the floor for 5 seconds each throughout the hold.
7. Hip raises:
Hip raises, or bridges, target the glutes, hamstrings, and lower back, helping to improve hip strength and stability. Start with body weight then to progress add a weight held on your lap such as a weighted plate or barbell.
8. Step-ups:
Step-ups work the quadriceps, hamstrings, and glutes, while also improving balance and coordination, which can help prevent tripping and falling while running.
9. Abdominal twists:
Abdominal twists engage the core muscles, including the obliques and transverse abdominis, improving rotational stability and power transfer while running.
10. Side lying leg lifts:
Side lying leg lifts target the hip abductor muscles, helping to strengthen the hips and prevent knee and ankle injuries by improving alignment and stability.
Incorporating these strength exercises into your training routine can help improve running performance, reduce the risk of injuries, and enhance overall athleticism. It's essential to perform them with proper form and technique to maximize their benefits and minimize the risk of injury.
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