Long distance running and strength training don't often go hand in hand. Many runners believe that all they need to do in their training is run, and that strength training will make them bulky and slow them down, but this is a misnomer. The correct strength training program can increase your levels of power and endurance, and help prevent injuries, according to TimeToRun.com. Try a twice-weekly leg workout, and see how strength training benefits your running.
Squats
Squats are well-known for their ability to pack on pounds of leg muscle and boost lower body strength, but they can also be very beneficial for running. Heavy squats not only force your leg muscles to work extremely hard, but also challenge your central nervous system to generate large amounts of strength and power, which can carry over into your running. If you're new to squats, start out with five sets of five repetitions at 65 percent of your single rep maximum -- the maximum weight you can lift for one repetition -- and aim to add 5 lbs. each week, while maintaining perfect form.
Split Squats
Single legged exercises, like split squats, are the perfect long distance running exercise. Running can cause a lot of stress to the supporting structures around your knee and ankle joints which, over time, can lead to injuries. According to corrective exercise specialist Mike Robertson, due to the unstable nature of single legged exercises, the ligaments and tendons around your knees and ankles have to stabilize your joints, which aids in making them stronger, and reduces your risk of injury. Try three sets of eight reps per side with just your body weight, and progress to holding a pair of dumbbells if that's too easy.
Glute Bridge Raises
Your glutes are an extremely important, but often neglected, muscle group. They play a role in extending your hip and flexing your knee when running, and have to work even harder when you're sprinting at the end of a race. Strength coach Mark Young advises that strengthening your glutes takes some of the stress away from your hamstrings, which reduces the chances of you sustaining a hamstring injury. Glute bridge raises are a good exercise to start with -- lie on your back, with your knees bent to 90 degrees, and push your hips up as high as you can. Once you can hold this position for 60 seconds, try doing it on one leg.
Calf Raises
Your calves work to push you onto your toes, which happens during every single stride. Strong calves are essential if you wish to generate maximum power away from the ground and avoid ankle injuries. Perform three sets of 20 seated calf raises in one workout, and five sets of eight standing calf raises in the next.
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