Strength training
It is important to strengthen the muscles that perform most of the work when you are running.
This helps to maximise your performance and reduce the risk of injury. Important muscles to strengthen for running are:
- buttocks (gluteals)
- thighs (quadriceps)
- hamstrings
- calves
- back and trunk
By doing strengthening exercises, you strengthen the muscles and ligaments in your body so they can cope with the demands put on them, as well as conditioning your body and protecting your joints.
Try strengthening exercises that mimic running. Start them early in your training programme to prepare your body. Useful exercises include:
Lunges
- Stand with your feet shoulder width apart.
- Take a big step forward putting your heel down first then the rest of your foot.
- Your knee should be at 90 degrees and directly above your toes but not further.
- Your knee should be at 90 degrees and directly above your toes but not further.
- Return to your starting position by driving upwards with your front leg.
Squats
- Stand with your feet shoulder width apart.
- Slowly bend your knees and lower your chest between your legs. Your chest should lean forward slightly to maintain balance.
- Stand up slowly again
Single leg dips
- Stand on one leg.
- Slowly bend the knee you are standing on.
- Return to your standing position without putting your other foot on the ground.
Skipping is also good form of strength training.
Publication date: June 2009
