Do you know that doing strength exercises while following a running plan is just as important as running? Believe me! It keeps us moving forward. Strengthening the tendons, hip/glute/core muscles and muscles that surround our knees is not only key to gain stability and balance while running, but most importantly it prevents injury.
I recommend to any runner out there to incorporate strengthening exercises twice a week. Perform the workouts listed below on an easy running day or rest day. Start with your body weight and then add weight/resistance bands once you’re feeling confident with your form. Perform each exercise for the reps and sets listed. You will need a yoga mat and a resistance band (many come with various “resistance” degrees).
Example of resistance bands, yoga mat, weights and medicine ball that you can have at home.
The following links send you to a series of exercises that focus in strengthening the core muscles, glute, hips and knees. There are different series (A, B, C, etc.) that incorporate various exercises, I recommend you to alternate between the series. In the links you can find details on how to perform the exercises, suggestions for repetitions and more. Enjoy!
Series B
2 sets of planking, lateral leg raise, donkey kicks,
bridge, pistol squats and squats! This routine takes 15-18 minutes to complete.
Series C
2 sets of leg deadlift, side steps, lateral lunges, planking,
hip thrusts and clam shells! This routine takes 15-20 minutes to complete.