Running takes a lot of cardiovascular strength and muscle endurance. Muscle endurance is the ability to consistently contract a muscle for a long period of time. Strengthening exercises can prevent connective tissue damage, improve flexibility and prevent muscle imbalances. Strengthening exercises for running should focus on functional training that involves the core and as much of the body as possible.
Ab Crunches
Ab crunches are one of the most basic exercises for working the front part of the core. When it comes to runners, these should be done on a Swiss ball to recruit more muscle fibers. To perform them, lie on the ball with your lower back contacting it, your hands on the sides of your head and your shoulders slightly elevated. Curl your upper body up by contracting your abs. Squeeze and slowly lower yourself back down and repeat.
Back Extensions
To do back extensions, lay on the ball on your stomach. Place the ball at hip level and have your hands down in front of you. Fold over the ball, then lift your upper body by contracting the lower back muscles. When you come up extend your arms out to your sides like you were sky diving. Slowly lower yourself back down and repeat. You can also place your feet against a wall for more support.
Push-ups
To do ball push-ups, place your toes on top of the ball and your hands directly under your shoulders in a face-down position. Lift your hips off the floor, straighten your back and push yourself up in the air until your arms are straight. Slowly lower yourself back to the ground and then push yourself back up. When you come down, your chest should be about a fist-width away. For an easier set, place your shins, knees or even thighs on the ball to reduce the length of the lever arm.
Pull-ins
Pull-ins also go by the name "jacknifes." To do these, place your shins on top of the ball and place your hands on the ground directly under your shoulders. Draw the ball in towards your body by contracting your abs. Your knees should come up towards your chest and your arms should stay straight throughout the whole motion. Roll the ball back until your legs are extended and repeat.
Passovers
Passovers also go by the name "hand-offs." Lie on your back with the ball pinched in-between your legs at about ankle level. Place your arms over your head and keep them straight. Do a V-sit-up, grab the ball with your hands and lower it over your head. Sit back up, pinch it back between your legs and lower your body back down. Alternate this motion back and forth.
Wall Ball Squats
Pinch the ball against a wall with it contacting your lower back area and place your feet shoulder width apart. Slowly lower your body down until your thighs are parallel to the floor, then come back to a standing position. If you need more resistance, hold dumbells in your hands.
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