Running is a popular sport and pastime for many people. Although running will improve your fitness, a variety of exercises will make you fitter for running. Because running is a high-impact activity, it can put a lot of stress on the joints and muscles of your lower body, so train for running. A few simple exercises will improve your running performance and reduce your chances of injury.
Lunges
Lunges target the muscles you use when you run and also will help mobilize your hips. Stand with your feet shoulder-width apart and your hands by your sides. Take a big step forward, and bend your back leg so your knee almost touches the floor. Your front leg should be bent to 90 degrees, with your knee directly over your heel. Drive off your front leg to return to the starting position. Repeat the movement leading with the other leg, keeping your body upright throughout the exercise. You can make lunges more challenging by holding a barbell across your shoulders or dumbbells in your hands.
Side-On Step-Ups
This running-specific exercise will strengthen the muscles of your hips and knees. Stand with your left side next to an exercise step set to just below knee height. Place your left foot on top of the step, and step up with your left leg. As soon as your left knee and hip are extended, lower yourself under control until your right foot lightly touches the floor. Repeat for the desired number of repetitions. Change legs to do the same number of repetitions for the other leg. You can make this exercise more challenging by holding dumbbells.
Kneeling Hip-Flexor Stretch
According to Dr. Per Renstrom, many runners commonly have tight hip flexors, so they cover less distance per stride and waste a lot of effort. To stretch your hip flexors, take a big step forward with your left leg, and place your right knee on the ground--use an exercise mat for comfort. Your left leg should be bent to 90 degrees, with your knee over your foot, and your foot should be flat on the floor. Keeping your body upright, shift your weight forward, and slide your right leg back until you feel a stretch in your hips. Keep your body upright, and place your hands on your left leg. Hold this position for 30 to 60 seconds without bouncing. Gently move your right leg back as you feel your hips relax. Switch leading legs, and repeat the stretch on the other side.
Leg Extensions
According to Robert G. Price, runner's knee is a painful condition in which the patella bone becomes misaligned, and the quadriceps become unbalanced. Leg extensions can help keep these muscles in shape. Adjust the back support so your knees are aligned with the pivot point of the machine, and adjust the leg pad so it rests comfortably above your ankles. Slowly extend both legs until your knees are fully extended. Pause in this contracted position for 1 or 2 seconds before lowering your legs to the starting position. Repeat for three sets of 12 to 15 repetitions two or three times a week as part of a regular strength-training routine.
References
- "Ultimate Guide to Weight Training for Running, Second Edition"; Robert G. Price; 2005
- "Sports Injuries: Their Prevention and Treatment, Third Edition"; Dr. Per Renstrom; 2007
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