Strengthening Your Stride

Running is one of the most common forms of exercise, and it can be done just about anywhere. Whether you're at the gym on a treadmill, jogging around your neighborhood, or finding a nice trail in the area, you're still getting out and exercising. Running is a great way to stay in shape, decrease your risk of cardiovascular disease, and just stay away from a sedentary lifestyle, but it's important to remember that there is more to running than just putting on your sneakers and going.

Most runners fail to recognize the importance of proper strength training. Strength training ensures that you're building muscles in your legs and keeping your lower body balanced. A balanced, strong lower body (and core) will spell more success and fewer injuries in your running.

Below is a set of running-specific strengthening exercises that any runner can try. Most require only your body weight, making it easy to do these exercises anywhere, but noted below are also areas where you can always add weight to make things more challenging. How often you do these exercises is up to you: as your weekly training period is going to be specific to you.  Some of you may need to work late on Wednesdays or have family commitments on the weekends, which means you may not have the time to do workouts outside of your run, but that's ok. There’s no perfect plan that works for everyone. Instead, you need to adapt the right plan to your lifestyle and be flexible with some changes throughout.  

A general guideline you can follow is to strength train at least one day a week, preferably on a day you’re not doing an intensive run. Before strength training, you should warm up with at least 5 minutes of walking and try some dynamic stretching, click here fore our best dynamic stretching routine.

Click here to download the full strengthening warm-up

Download the full strengthening warm here

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