dont just run is your core strength keeping up

Most runners simply enjoy running. However, to better enjoy running and reduce the risk of injury, strength training is an important aspect of training. Running requires a high level of muscle strength, not just in the legs but also in the glutes, hips, back, abdomen, and upper limbs (less so, but still important).

Strength provides propulsion and stability, helping to improve fitness and endurance. Overall, strength training can improve performance more effectively than cardiovascular training because it induces more significant changes in the body.

As strength increases significantly, some runners may worry that muscle bulk will make their legs feel particularly 'heavy.' However, the benefits of increased strength far outweigh the drawbacks. You'll notice that the type and frequency of strength training are not aimed at increasing muscle bulk. When combined with high-level endurance training, the likelihood of significantly increasing muscle bulk is minimal.

The key to running is that only one foot is in contact with the ground at a time. Some resistance exercises are designed to help the body adapt to this posture. When the foot lands, stability and strength are needed. Your body must control the center of gravity, moving from one side to the other and along the diagonal plane (e.g., left foot landing, right shoulder moving). This requires strong strength near the body's midline, as continuous force is needed from this area.

1. Step-ups

Enhance hip extension by exercising the glutes and hamstrings. This is a quick movement and an effective dynamic strength exercise.

1. Stand on one foot, with one foot on the ground and the other on a step bench.

2. Step onto the bench with both feet, then return to the starting position. Complete the required repetitions before switching sides. Holding dumbbells or a barbell can increase the intensity of the exercise.

2. Single-leg hip extension

The single-leg variation of the hip extension adds extra difficulty by requiring the body to be supported on one leg, training rotational stability.

1. Lie flat on your back with both feet on a bench or step, one foot lifted upward at a 90-degree angle to the ground.

2. Slowly lift your hips off the ground until your hips and shoulders are in a straight line. Slowly lower your hips back to the starting position and repeat for the set number of repetitions.

3. Russian twists

This exercise strengthens the muscles of the abdomen, back, and obliques, improving balance and flexibility.

1. Sit on the ground with your knees bent and heels flat on the floor. Lean back slightly until your knees are parallel to your chest, keeping your spine straight. Rotate your shoulders and upper body to the right as much as possible while keeping your hips still.

2. Rotate your entire torso, not just your arms, then switch sides and rotate to the left. Repeat for the set number of repetitions. Holding a medicine ball can increase the intensity.

4. Back extensions

Stretch the chest and back, which often become rounded due to poor posture.

1. Lie face down on a mat, ensuring your ankles, knees, hips, shoulders, and neck are in a straight line.

2. Lift your chest off the floor, tucking your chin in. Hold this position for a few seconds, then lower your body in a controlled manner. Repeat for the set number of repetitions.

5. Box jumps

This exercise requires explosive jumps and is the best way to train leg power.

1. Stand in a squat position in front of a medium-sized box, with your hands on your hips.

2. Jump onto the box with both feet, keeping your back straight.

3. Land lightly on the balls of your feet, maintaining a squat position. Step back down from the box and return to the starting position. Repeat for the set number of repetitions.

6. Hamstring curls

This exercise targets the muscles at the back of the legs, where the body tends to store stubborn fat.

1. Lie on your back on a mat, with your heels on a Swiss ball. Press your heels into the ball, lifting your hips off the mat so that your body weight is supported by your upper back and shoulders.

2. Hold this position, bend your knees, and roll the ball towards your head with your heels. Straighten your legs, pushing the ball away, and return to the starting position. Repeat for the required number of repetitions.

7. Plank with cross-body leg lift

This basic abdominal exercise helps improve lower back stability.

1. Start in a plank position with your hands shoulder-width apart and legs straight, toes on the ground. Lift your body with your arms, keeping your torso straight and stable.

2. Hold this position, slowly lift one leg, and move your knee towards your upper body, crossing over your torso. Stop lifting when your lower back starts to bend, then slowly return to the starting position. Repeat on the other side.

8. Single-leg deadlift

Single-leg training is the best way to work the glutes, hamstrings, and abs, focusing on hip extension and helping to build a strong, lean, and powerful physique.

1. Stand on one foot, engaging your core to maintain stability and posture.

2. Lean forward with your back straight, hips level, and knees slightly bent, hinging at the hips. Lower your body, keeping your arms straight. Return to the starting position, squeezing your glutes.

Content Source: 'Run: It's Never Too Late to Start.'