Strength training is an essential part of your workout routine, especially so if you are a runner. Running is probably the best way to shed those extra kilos and get fit. However, if not followed properly, they can cause harm to your fitness regime too. You can’t just wake up one fine day and start running. It requires more than. This is why strength exercises are important. They help you run faster, prevent injuries and much more. You don’t need that gym membership to do some strength exercises. Spend some time everyday towards it and then you are good to go.
Planks are an important part of any exercise regime. It not only tones your body but also improves your core strength. It also helps work your lower back and shoulder muscles.
How to do a Plank
Prop yourself with your elbows on a mat with your feet apart. Make sure that your body is aligned with the ground and that your shoulders are right above the elbows. Hold this position for anything between 45 second to a minute. As you get better at it, you can increase your time frame.
Scorpion for some core strength exercises
Though this might look a little complicated, once you get a hang of it, you can do it with ease. This works your shoulder muscles as well as your hip muscles.
How to do a scorpion exercise
The easiest way to do a scorpion is by getting into a push up position but with your feet placed on a slightly higher bench. Start with your right knee and bring it towards your left shoulder. While doing so, lift your hips up and to the left as far as you can. Then you need to reverse your direction and take your right leg with hips as far in a motion to touch your left shoulder with it. Repeat this with the other leg.
Curtsy Lunge Hops
To get those calves in shape, work out with curtsy lunge hops. They will also work your hamstrings, hip abductors, glutes etc.
How to do curtsy lunge hops
Start by moving your feet apart in the width of your hip. Now bring your right leg diagonally behind your left leg just like you would while doing a curtsy. While bringing the right leg up lift your left elbow up and hop on your right hip. Once this is done, repeat with the next leg. Do this for 30 seconds to a minute.
Lateral Speed runners
The main part about strength exercises is that it works your core. Lateral speed runners work your core exercises like nothing else.
How to do lateral speed runners
Stand with your feet hip-width apart. Bend a little with your arms at the sides. Once you take the position, you now have to hop to your right by balancing on the left foot. Then repeat with the other leg.
Just like how a windshield works, you need to work your legs. This will help stretch your entire body and work your core.
How to do windshield wipers
Lie down on the ground with your arms wide at the sides. Make sure your palms face down, thighs perpendicular to the ground and knees should be bent at 90 degrees. Then you need to rotate the legs to either sides by maintaining the bend at the hips. Make sure that your upper back remains intact.
A marching bridge is one type of strength exercises that helps make sure running both faster and better.
How to do marching bridge
Lie on your back with your feet hip-width apart. Lift your hips like you would in a bridge position. Now march your kneed towards your chest one at a time and repeat the cycle.
Squat Thrust Climbers
A great way to work your entire body, all runners should try squat thrust climbers.
How to do squat thrust climbers
Stand with your feet close together and squat down to the floor with your hands flat and knees close. Then you need to jump backwards slightly to get into a push up position. Run your legs bringing your knees to the shoulder for 5-10 seconds. Jump back into the squat position and get straight up.
These strength exercises are sure to help you improve your running and boost your metabolism.