Improve your overall running performance while reducing the risk of getting injured with this strength training program designed by Everus Fitness. Because running places much stress on joints and muscle tissues, it is essential that runners build core strength and stability to not only increase their safety but also to enhance their overall performance.

This strength training is designed specifically to increase muscle endurance and dynamic posture strength to build the core strength and stability runners must have.

Try these exercises 3 times a week to condition yourself for a race and achieve higher level of performance!

Exercise 1: Supine Glute Bridge-Mini Band

This exercise develops powerful glutes and hamstrings, which helps to balance quadriceps muscle groups and allows a runner to perform more efficiently during his/her run.

Targeted muscles: gluteus muscles, hamstrings, outer thighs, and Lower back.

Step One

Place a mini-band right above the knee caps. Lie on the floor with feet hip width apart to keep tension in the band and arms stretched out to the sides with palms facing up. Bend your knees and place heels against the floor.

 

• Coaching Keys

• a.Your spine should be in a straight line.

• b.Your knees at 90º angle

• c.Toes pointing towards your shins.

Step Two

Push your heels against the floor and squeeze your butts while lifting your hips off the floor. Pause at the top.

•  

• Coaching Keys

• a.Your knees, hips, and shoulders in a straight line.

Step Three

Return to the original position and repeat the prescribed number of repetitions.

Exercise 2: Mini Band-Lateral Steps:

This exercise improves hip mobility and stability by stabilizing muscles. Additional mobility and stability allows runners to have better balance in their run.

Targeted muscles: external rotators of the hip and gluteus medius.

Step One

Place a mini band slightly above your ankles. Stand with your feet shoulder width apart and knees slightly bent. Bring your chest out and up to maintain good spinal alignment.

• Coaching Keys

• a.Maintain the tension in the mini band by

• keeping your feet apart.

Step Two

Step to left by pushing out left leg.  

•  

• Coaching Keys

• a.Keep your toes pointing straight forward.

Step Three

Bring right leg in to go back to the original form. Repeat step 2 and 3 for the prescribed number of repetitions. Repeat to the other direction.

Exercise 3: Floor Side Bridge:

This exercise improves core strength and spinal stability while reducing the risk of getting injured. The core muscles provide the strength and stability a runner needs for a long run.

Targeted muscles: hip, torso and shoulders.

Step One

Lie down on a side with your feet on top of each other. Place your elbow and forearm on the ground underneath the shoulder.

•  
• Coaching Keys

• a.Toes should point straight out.

Step Two

Push your body off the ground. Hold for 30-40 seconds.

• Coaching Keys

• a.Your ankles, hips, shoulders, and head should be in a straight line.

Step Three

Return to the original position and repeat the prescribed number of repetitions.

I hope you find these exercises helpful.

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