Running along with strength training workouts help in preventing injuries and also makes runners faster and more efficient. However, runners require a sound strength training program and not just the standard gym workout. Runners should pay attention to the main muscles that keeps them balanced rather than choosing leg extension, bicep curls and bench presses that pushes weight away from their bodies. Some of the most effective strength training workouts for runners have been discussed below.
1. Russian twist for lower body
Lie down on your back and ensure that your upper legs are perpendicular to the floor and knees folded at 90 degrees. Your legs should be lowered to the left side of the body while the knees and hips remain in bending position. Slowly lift them so as to get to the starting point and repeat the process for the right side of the body. Your legs should be kept straight while performing this workout. Do 10 to 12 repetitions for effective workout on your core muscles.
Your body should prop up on the elbows and your feet to be placed slightly apart. Your body should be aligned with abs muscles tightened and shoulders on top of the elbows, down and back. It should not be hunched up. Stay in this posture for about 45 to 60 seconds. Increase the time gradually as the cores get tougher. For effective results, do 3 to 5 repetitions for best effect on shoulders, lower back and core muscles.
Place your body in a pushup posture and feet on the bench. Lift your right knee towards the left shoulder while rotating the hips up and then to the left as high as you can. Thereafter change directions and rotate the hips upwards and to the right by touching your right foot towards the back of the left shoulder. Continue this process for 30 seconds with right leg and switch legs. In order to make it easy, follow the first step of the workout simply by twisting in a single direction. For best results, use a stability ball instead of placing the feet on a bench. Do maximum repetitions within 30 seconds of duration.
4. Back extensions
Use a stability ball to lie with your face down on it and spread your feet wider for balance. Bend your elbows while your hands touch the ground for support. Squeeze the glutes and raise the torso until the body comes to straight position like a line. When you lift your torso your hands should come off the ground and bend your elbows by extending your arms. Stay in this position for one or more seconds. You can release the arms and torso back to the initial position. Do 10 to 12 repetitions.
5. Kettle bell Squats With Overhead Press
The kettle bell should be held with both hands towards your chest. Your feet should be slightly apart while you are standing. Your hips should be pushed back and body lowered into a squat till the time your thighs are in a parallel position to the floor. Now press the kettle bell on top of your head and stand back so as to bring the kettle bell to the starting position. Do 10 to 12 repetitions.
Thus, these are the five effective strength training workouts for runners.