6 best strength and conditioning exercises for runners

Whether you’re new to running or preparing for your first race, you’ll find you have a lot of work to do. From finding the right kit (check out the best running his shoes on the market here) to prioritizing rest and recovery to match your training run (here’s the best massage his cancer). , often runners forget about strength training.

But no matter how far and fast you plan to run, strength and conditioning are important. Strength training can improve your running economy and help you run with better form. This will allow you to run faster. It also helps prevent injury by correcting imbalances and strengthening muscles and joints.

But which exercises should runners focus on? Below, we spoke with ultramarathon runner Sara Liandett, who shared her go-to strength and conditioning circuit in Tom’s Guide.

Sarah Riandet is an ultramarathon trail runner and marathon runner. She has competed in numerous international ultramarathons, from 50k trail races to multi-stage her mountain her ultramarathons, including the 2022 Ultra-X World Championships. Enator (opens in new tab)A team that helps runners and athletes avoid pain and injury.

Strength training circuit for runners

“This circuit is perfect for runners who want to build strength for better performance and stay injury-free all year round,” says Sarah. “Don’t forget to warm up beforehand and be ready to move so you don’t injure yourself. He will repeat the next set three times, and between sets he will recover for 90 seconds before stretching. .”

set 1

Image of woman doing weighted step ups

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box step up

All you need is a box, and if you’re working out of the gym, you can even use a bench or chair. It’s a great unilateral exercise that also helps you gain balance and coordination.

Place your feet hip-width apart on the floor.
Place your right foot on a box or chair,
Tuck in your right heel and use your right butt to push your body up.
Climb back down as slowly as possible and brace your legs.

To increase the difficulty, try using a few dumbbells or lifting your leg to a 90 degree angle before meeting the other leg at the top of the box. This is a great way to work on coordination and challenge balance.

Repeat 10 times on each side.

Illustration of a woman doing calf raises

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calf raise

Strong calves allow you to go long distances in running, especially on hills and trails. After your step-up, get back on the ground and grab a dumbbell or kettlebell (check out the best adjustable dumbbells here).

Stand tall with your feet hip-width apart.
Lift your heels off the floor and hold for a few seconds at the top of the movement. You should feel a tightness in your calves.
Go back slowly before repeating.

To make it more challenging or add variety to your workout, you can try the one-sided version. Lower your heels first, then lift them up.

Repeat 12 times for best results.

set 2

How to do a one leg deadlift

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one leg deadlift

Whether you’re running up a hill or running on a track, single-leg deadlifts are extremely useful for building hamstring strength and increasing flexibility. please look. Add some more dumbbells as you get used to it.

Start standing upright with your feet hip-width apart and your legs straight, but make sure your knees are not locked.
At the same time, hinge from your hips as you would in a deadlift and slowly swing your left leg back.
Keep your legs straight, your hips facing the floor, and your back straight. Make sure your legs and chest form a T shape.
To stand up, press your right heel to return to the standing pose and hover on the floor with your left foot for balance.

Repeat 10 times with this leg, then switch sides and repeat 10 more times.

Photo of a woman doing lateral lunges

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side lunge

Side lunges are especially effective for hip abductors, adductors, and gluteus medius. Don’t feel pressured to grab weights and try your weights like you did in the previous exercise. Getting the form right at first can be difficult.

Stand with your legs spread apart and your feet tilted slightly outward.
Keep your left knee straight and bend your right knee to a 90 degree angle (if your mobility is not restricted).
Hold the lunge for a few seconds and press your heels into the floor to return to starting position.
Make sure your buttocks are pulled back when you perform this lunge, but your chest should remain lifted and you should be standing straight. When you feel your back begin to round, don’t push forward any further and come back.

Alternate legs for 20 repetitions, or 10 repetitions on this side and switch to the other side.

set 3

single leg toe lift

Don’t forget to strengthen your feet! With one step exerting twice as much force as his body weight, his feet can support the equivalent of hundreds of tons of weight in a single day. And that doesn’t even consider the effects of running long distances.This exercise strengthens your feet and ankles and prevents shin splints.

Begin by sitting on a bench with your feet hanging over the edge, but keep your shoes on.
Wrap the handle of the kettlebell around your leg.
Slowly pull your leg down with the weight and bend it toward your shin.

Repeat 10 times on this side before switching sides.you can Watch the video of this exercise (opens in new tab) here.

Illustration of a woman doing dumbbell squats

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squat

It’s finally time to pick up heavier weights and finish off with a classic yet effective exercise, the squat.

Start with your feet slightly wider than hip width and point them slightly outward. Keep your knees in line with your feet.
Keep the dumbbells down or bring them to your shoulders for core and back strength.
Squat down as if sitting on a chair. You should see your toes keeping your back straight and your chest up.
To stand up, press through your heels and engage your glutes without locking your knees at the top of the squat.

Repeat 12 times. If it’s still too easy, slow down or lift heavier dumbbells. Learn more about how to squat and what a fitness editor did when he did 100 goblet squats a day for a week.

Best stretches for runners.

Another important part of a runner’s strength and conditioning is to stretch their toned legs. Here are Sarah’s go-to stretches.

Ilo of a woman doing a downward facing dog

(Image credit: Shutterstock)

downward facing dog

This stretch is very common in yoga, but it’s also useful for runners. Stretch the soles of your feet and hamstrings.

Start with a high board.
As you exhale, hinge your hips and extend your sit bones toward the ceiling. Make sure your knuckles are pressed to the floor and your fingers are spread wide.
Look between your legs and try to lift your tailbone high.
If necessary, bend your knees slightly to keep your spine straight.

You should feel a nice stretch in the back of your leg. You can also pedal with your feet to ease the stretch. Hold for 30 seconds to 1 minute.

Ilo of a woman doing a pigeon pose

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pigeon pose

This is a very efficient hip opener and a stretch for the glutes and psoas. It’s not uncommon for runners to have tight hip flexors and loss of hip mobility.

Start on all fours, with your shoulders over your wrists and your knees over your hips.
Without moving your hand, bring your left knee forward to touch your hand and bring your left foot as close to your right hand as possible.
Extend your right knee back and look over your right shoulder to make sure your right knee is directly behind you.
Keep your hips straight and bend over your left leg. You should feel a stretch in your right hip flexor and left hip. Hold the stretch for 1 minute and repeat on the other side.

To deepen the stretch, angle your knees as close to 90 degrees as possible.

Female Elo doing quad stretch

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standing quad stretch

A classic stretch that you won’t get tired of loosening the front of your thighs!

Start standing and pull your right leg back with your right hand.
Keeping both knees parallel and in line with each other, bring them as close to your buttocks as possible. You should feel a stretch in your right quadriceps.

If you feel wobbly, hold on to a chair or wall. Hold for 1 minute and switch sides.

Ilo of a woman doing side stretching

(Image credit: Shutterstock)

IT band stretch

Iliotibial band syndrome is very common in runners. This exercise stretches the outer thigh between the hip joint and the shin to prevent post-workout soreness.

Start in a standing position and cross your left ankle behind your right.
Extend your left arm to the right.

Hold for 30 seconds and repeat to stretch the other side.

Looking for more workout inspiration? Strengthen your whole body with this at-home Pilates workout with weights. Additionally, take a look at the best stretches for tight hip flexors here.

If you’re a runner, check out the best Nike running shoes here and the best carbon fiber shoes to wear on race day. Also here are the best running watches, the best running sunglasses and the best running belts. I found it in

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