You probably know that consistent running is key to optimize your 5K performance. However, adding strength training and stretching exercises to your running routine can benefit your running as well. Strength training for 5K races should focus on running-specific lower-body and core exercises. Adding static and dynamic stretches to your routine improves range of motion, which can help maximize the performance capacity of your muscles and make you less injury-prone.
Lower-Body Exercises
Dynamic exercises specific to the running motion will develop strength in the muscles, tendons and ligaments involved in running, which will help you develop a more powerful, economic stride. Additionally, exercises specific to the running motion will help with muscle coordination while running. Step-ups and step-downs on an 18 to 24 inch high bench or step are particularly useful. When you have mastered this exercise, include one-legged squats on level ground, extending your non-exercising leg in front of you. Balancing on one leg will recruit more of your stabilizing muscles, which will help support your joints and perhaps reduce injury risk. Aim to perform three sets of 10 to 15 repetitions of each of these exercises, resting no more than one minute between each. To increase resistance hold dumbbells by your sides.
Core Exercises
Strength-training your core muscles --- abdominals, obliques, lower-back and hip muscles --- will benefit your running economy and speed. A strong core improves your posture, which will make it easier to breathe and make your stride more relaxed. While the classic abdominal crunch strengthens the upper abdominals, other exercises are useful for targeting the rest of the core. The bicycle crunch, in which you curl your upper body up and twist to meet your elbow with the opposite knee, benefits your obliques. You can do the reverse crunch, in which you bring your knees up to your chest while lying on your back, to work the lower abdominals. Finally, strengthen your lower back by lying on your stomach and lifting your shoulders and legs simultaneously. You should aim to do three sets of 15 to 20 repetitions of each exercise at least two times a week.
Static Stretches
Static stretches in which you hold the stretch position for about 20 to 30 seconds improve the muscle's range of motion and flexibility. However, one 2007 study from the University of Lufton showed decreased sprint performance after static stretching. Stretching reduces muscle elasticity -- therefore your muscles will act like an overstretched rubber band and will be less capable of producing muscle force while running. Therefore, it is probably most effective to do your static stretching routine after your run, rather than before. Stretches should target key running muscles including the hamstrings, hip flexors, quadriceps, lower back and calf muscles.
Dynamic Flexibility
Unlike static stretches, dynamic flexibility drills target your running-specific range of motion and are best performed after a 10 minute warm-up jog and before your main running workout or race. These exercises typically exaggerate the movements your muscles go through during a running stride and increase running-specific flexibility as well as neuromuscular coordination. Some examples of runner-specific dynamic flexibility exercises include walking lunges, high knees, heel kicks, marching and skipping.
References
- Dynamic Flexibility Stretches For Runners
- "Essentials of Strength Training and Conditioning, 2nd Edition"; Thomas R. Baechle and Roger W. Earle, 2000
- "Journal of Strength Training and Conditioning"; The acute effects of combined static and dynamic stretch protocols on fifty-meter sprint performance in track-and-field athletes, I.M. Fletcher and R. Anness, August 2007
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