6 Strength Training Exercises to Get Stronger

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STRENGTH TRAINING FOR RUNNERS 5 ESSENTIAL
EXERCISES
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• As a runner, its important that you do more than
  simply run. If you want your sessions to be long,
  fast, and strong, its vital to support your
  bodys capacity to consistently do this. Heres
  why strength training for runners is so
  essential, plus some simple exercises you can try
  at home, in the park, or at the gym.

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WHY STRENGTH TRAINING IS CRUCIAL FOR RUNNERS?

• For a runner, being strong means being able to
  maintain good posture and technique throughout
  their run, even the really long ones. If a
  certain part of your body is weak, then other
  parts begin to compensate. This leads to two
  things

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• 1) your running economy suffers.
• 2) your running technique changes, requiring more
  effort to maintain your pace.
• Changes in running form can also lead to
  injuries. The prevalence of injuries in
  recreational or competitive long-distance
  runners has long been documented and for many,
  injuries are the main cause of giving up the
  sport. Thats why its important for all runners
  to include regular strength training, as it will
  significantly reduce the risk of injury.

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• Strength training also becomes more important as
  we age for similar reasons. We all start to lose
  around three to five percent of our muscle mass
  each decade after the age of 30. The only way to
  counteract this change is to strength train on a
  regular basis. Otherwise, the risk of injury
  increases as we get older. So essentially,
  stronger muscles stronger bones fewer
  injuries.

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• So, its vital that strength training be part of
  every running program. The beauty is that
  strength training can be as beneficial as your
  actual runs and are easy to start with some
  simple exercises (see below). Increasing strength
  addresses any structural weaknesses in your body,
  including muscles, joints, and connective tissue.
  As a result, you will develop resilience to deal
  with the prolonged cyclical nature of running.

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WHAT TYPE OF STRENGTH TRAINING IS USEFUL FOR
RUNNERS?

• Many running coaches recommend bodyweight
  exercises, such as push-ups and planks, or light
  weights to strengthen the legs with lunges and
  squats. But it isnt just the legs that need to
  be strong. A capable core means the runner is
  able to hold the upper body upright and minimize
  unnecessary side-to-side movements. 

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• Your arms are also important in running as their
  motion drives your legs. Think of your arms as
  similar to those of a conductor. They set the
  pace for the orchestra, which is the rest of your
  body. Dont forget your hips, too, as weakness
  here has a direct impact on your knees and knees.
  Thats why the ideal strength training routine
  for improving long-distance running performance
  is one that primarily strains your legs but
  doesnt forget the rest of your body.

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• You can also try a hybrid workout, where you do
  intervals of running and strength training all in
  the same session. This is a great way to prevent
  boredom, especially if you run on a treadmill at
  home or at the gym. Just remember to start slow
  and dont push yourself too hard, as hybrid
  workouts can be high-intensity, and your body
  needs time to adjust so you dont risk injury.

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GETTING STARTED WITH STRENGTH TRAINING

• If youre completely new to strength training or
  it isnt a regular part of your workout routine,
  start by adding one to two total body workouts to
  your training schedule each week. You can get a
  good workout even in half an hour with little or
  no equipment. 
• For at-home workouts, just clear some space for
  lunges, squats, sit-ups, and push-ups. For
  outdoor workouts, head to a park and make use of
  a bench for step-ups and dips.

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• The two key things to remember are to take your
  strength exercises slowly. Youll get more out of
  each movement if you dont rush them. Also, dont
  overdo it. One to two strength training sessions
  is all you need. 
• Dont have time to plan your strength sessions?
  Dont worry. Polars training guide, FitSpark,
  offers daily, readymade on-demand workouts that
  match your recovery and fitness level as well as
  your training history. Plus, its all easily
  accessible on your running watch.

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STRENGTH EXERCISES FOR RUNNERS

• BACKWARD-STEPPING LUNGE WITH TAP OR KNEE
• Start with your feet right underneath your hips,
  with the bar sitting on your shoulders and your
  knees slightly bent.
• Take a long step back until your back knee comes
  close to the floor and your front knee is at a
  90-degree angle.
• Lift back up to the start position and either tap
  the floor or bring the back knee forward and up.
  Be sure to lift your hips as you come back up.

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• DEADLIFT
• Stand with your feet hip-width apart, and knees
  slightly bent, with your weight mostly on your
  heels.
• Keeping your back extended all the way from the
  nape of your neck to your tailbone, tip forward
  from the hips.
• Bring the bar just below knee height, then lift
  back up to standing. Keep your hips still and
  your knees soft.

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• MOVING LUNGE WITH TAP OR KNEE LIFT
• From a standing position with the bar resting on
  your shoulders, leap forward until your back knee
  almost touches the floor.
• Bring your back foot in, either by tapping the
  floor or with the big knee lift, and take a big
  step.
• Move forward, alternating legs.