Starting to run is simple: Lace up your sneakers, go outside, put one foot in front of the other. But continuing to run without injury requires a little more effort. For that, you also have to strength train.
“The old notion was run, run, run,” said Jordan Metzl, a sports medicine physician at the Hospital for Special Surgery in New York City. But running alone doesn’t build enough muscle strength to keep you injury-free as you age, he said.
Runners need strong muscles to absorb the stress and impact of pounding the pavement. Increasing your muscular power may also improve speed and endurance, Dr. Metzl said.
Lauren Roberts, a physical therapist in Ontario who primarily works with runners, said the most common concerns she sees are patellofemoral pain syndrome (known as runner’s knee), Achilles injuries, IT band syndrome and shin splints. Many of those issues can be prevented by strengthening the surrounding muscles and joints, Ms. Roberts said.
The exercises in this routine are designed to help build strength in your quads and posterior chain — the muscles on the backside of your body — and improve joint mobility and functional strength.
Aim for two strength training sessions per week. Ms. Roberts suggested taking a day of recovery between a longer run and a strength session. You can adjust the frequency of your strength workouts based on your running goals. If you’re training for a marathon, for example, Ms. Roberts recommended dropping down to one strength session a week at the start of your last month of training and none during your two-week taper before the race.
Overview
Time: 30 minutes
Intensity: High
What you’ll need
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A pair of heavy dumbbells (10 to 20 pounds)
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A set of resistance bands, including a mini band
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A low box or step, about 12 inches high
Bridge with Resisted Abduction
Targets: Hamstrings, glutes, core, hip flexors
Repetitions: Two sets of six to 10 repetitions per side
Lie on your back with a mini resistance band looped just above your knees, with your knees bent, your feet flat on the floor and your arms crossed over your chest. Engage your core and raise your hips up into a bridge. Keep your knees hip-width apart, so there is constant tension against the resistance band.
From this bridge position, bring your right knee up toward your chest. Try to keep your hips centered and your left leg still. Pause at the top, then slowly lower your right leg back down toward the floor. Tap the toes of your right foot on the floor before drawing your knee back up for the next rep. Complete all reps on one side before switching sides.
Hip Flexion Strengthening with Resistance Band
Targets: Glutes, quads, hip flexors, calves, hamstrings
Repetitions: Two sets of six to 10 repetitions per side
Loop one end of a long resistance band around your left ankle. Stand on the other end of the band with your right foot, keeping your feet just a few inches apart. Engage your core for balance and slowly lift your left foot off the floor. Keep lifting your foot and bending your knee until your knee reaches hip height.
You should feel the front of your hip (your hip flexor) working against the force of the band. If there is too much slack in the band, pull more of it under your right foot. Pause at the top, then slowly lower back down until your foot is flat on the floor. Complete all reps on one side before switching sides.
High Side Plank with Rotation
Targets: Core, glutes
Repetitions: Two sets of six to 10 repetitions per side
Begin in a high side plank, on your left side. Instead of stacking your feet on top of one another, place your left foot just ahead of your right one, with your left heel touching the toes on your right foot. Your left arm should be straight with your hand on the ground and your wrist in line under your shoulder, while your right arm is pointed up toward the ceiling.
Engage your core and reach your right arm around your body and through the open space under your armpit, rotating your torso slightly as you reach. Pause, then return your right arm to its starting position. Complete all reps on one side before switching sides.
Curtsy Squat to Hip Abduction
Targets: Quads, glutes
Repetitions: Two sets of six to 10 repetitions per side
Stand with your feet about hip-width apart and your arms by your sides, holding a dumbbell in each hand. Shift your weight to your right leg and step your left leg behind and across your right, as if you’re beginning a curtsy. Slowly bend both knees to 90-degree angles, or as close as you can. Pause at the bottom, then begin to stand back up. As you uncross your left leg from behind your right, raise your left leg directly out to the side, trying to get it as high as your hip, keeping your leg straight. (You’ll need to keep your core engaged and all your weight in your right leg to maintain balance.) As you lower your leg, go directly into your next curtsy lunge on the same side. Complete all reps on one side before switching sides.
Reverse Lunge into Explosive Hop
Targets: Quads, hamstrings, glutes, calves
Repetitions: Two sets of six to 10 repetitions per side
Begin by standing with your feet hip-width apart. Take a big step back with your right leg. As you bend both knees to 90-degree angles, bend your right arm in front of your chest. Jump up explosively from this position, driving your right bent knee forward and up toward your chest, and straightening your left leg.
At the same time, drive your left arm forward and up with a bent elbow while shooting your right arm back. Land in the same lunge position from which you started and immediately jump back up for the next repetition. Complete all reps on one side before switching sides.
Forward Lunge to Single-Leg Deadlift
Targets: Quads, hamstrings, glutes, calves, core
Repetitions: Two sets of six to 10 repetitions per side
Stand with your feet close together and arms by your sides, holding a dumbbell in each hand. Take a big step forward with your left leg and bend both your knees into a lunge. Press your left foot into the floor and begin to straighten your left leg as you raise your right leg up behind you, hinging at your hips and keeping your right leg straight. Your left knee should have a slight bend. This can be a challenging position to hold, but engaging your core can help you stabilize.
Your arms should continue to hang by your sides throughout the movement. To return, bend your left leg and slowly lower your right leg to the floor behind you into your lunge position, then step your left foot back to meet your right. That’s one repetition. Complete all reps on one side before switching sides.
Alternating Step Hops
Targets: Quads, calves, glutes
Repetitions: Two sets of six to 10 repetitions per side
Stand facing a short step with your toes about 12 inches away from it. Place your left foot on the step and bring your right arm forward with a bent elbow. Using your arms for upward momentum, jump up and switch feet so your right foot lands on the step and your left foot is on the floor. Continue switching, driving forward with the opposite arm from the leg that is on the bench. Try to keep moving until you complete all the repetitions.
On-set trainer: Anna Maltby
Alyssa Ages is a journalist in Toronto and the author of “Secrets of Giants: A Journey to Uncover the True Meaning of Strength.”
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