Running Strengthening Exercises

Resistance training is at times overlooked for training runners. But it benefits them by enhancing muscular mass, which can be lost in endurance training, and improving the body's immune and endocrine functioning. For both sprinters and distance runners, exercises that add resistance and allow you to mimic the motion of running need to be part of the workout program, in order to make it sport-specific to running. As with all forms of training, be aware of your body and give yourself plenty of rest to avoid injury.

  1. Resistance Running

    • Resistance training is a technique other sports use, but it can be effective for runners, especially for sprinters. Resistance running uses heavy resistance bands or a harness, but recently has seen the advent of small parachutes attached to runners. The bands and harness require a partner to hold them. As you are running, your partner moves with you. This allows you to continue moving forward. Parachutes attached to your back absorb the wind resistance as you are running.

      When you perform resistance running, concentrate on your form. Sometimes, the fatigue caused by resistance will cause you to lean forward excessively or neglect your footwork. If this happens, you may be using a band that is too strong or your partner is applying too much pressure. When you run with resistance, your back remains upright with your knees driving up and forward. Your arms are in sync with your legs.

    Hip Flexor Training

    • Exercises for the important hip flexor muscles are not plentiful. However, one effective exercise for strengthening this muscle is the hip flexor extension using a resistance band. Place the band around your ankle or thigh securely so that it does not slide up or down. Bracing yourself with a chair or some other stationary object, balance yourself on the leg that is not tied to the resistance band. Making sure that the band is tense at all times, mimic the running motion with one leg. Bring your knee forward, keeping your back straight. Repeat on the same leg. While one leg is performing this exercise, the other leg is stationary, providing balance. Perform an equal number of repetitions for both legs.

    Functional Training

    • Functional training benefits runners by training muscles for strength and endurance without adding bulk.

      A common functional strength exercise is the lunge. This exercise can be performed in all directions. One good variation for runners is the crossover lunge. To perform this exercise, begin by standing with your feet shoulder-width apart. Step one foot across the other foot. Land on your heel with your foot at a 45-degree angle and bend at the knee until your thigh is parallel to the floor. Perform the same number of repetitions for each leg.