Strength Training For Runners

I have, throughout my life, had a love/ hate relationship with running. I LOVE being outside and running is a great form of exercise to get me out into the world so now and again I flirt with the idea of being a 'runner' once more. Despite my own reluctance, many of my clients are runners and I've had the privilege of training them to conquer their first 5k all the way up to completing their first triathlon.

Like any other form of exercise, running is a skill. Most workouts online that claim to provide strength training for runners focus on movements which do not transfer well in terms of increasing running acceleration, speed or endurance. You've likely seen some of these: they'll often involve resistance based exercises like lunges, squats or hip thrusts. Whilst ANY form of movement will help you improve your fitness for running when you're a beginner, once you have established the skill you will need more specific exercises to continually progress.

"Ok then, what are the exercises I need to improve my running performance?"

The main components of running involve:

• Locomotion: travelling from A- B. Exercises that involve locomotion require more space (such as a field) and would include exercises that strengthen the range of motion needed and biomechanics as closely as possible such as running variations (for example high knees, butt kicks or straight leg running), skipping, shuffling and hopping.

• Knee drive: Running involves flexion and extension of the hip repetitively. Being able to bring the knee forward with speed over and over again is crucial to performance. This is an exercise that can be practiced with much less space.

• Ankle and knee skill development: especially when trail running learning how to navigate different underfoot environments is key to building resilience in your joints and lowering your risk of injury.

• Posture: you want a proud posture. The torso stays as still as possible and proud whilst your legs and your arms do the moving. Again this is something that can be practiced without a lot of space.

Which brings me to a free 15 minute workout I recorded to teach you some of the skills mentioned above! This workout focuses on the latter three bullet points so you can practice at home with nothing more than wall and a tea towel.

Let me know if you give it a try and if you'd like me to record a part 2!

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