BEST EXERCISES FOR RUNNING
Before deciding what the best exercises are for running, let's first establish what muscles we rely on to run.
Running of course uses the legs and also the lower back and lower abs.
The principal leg muscles include the glutes; calves, quads, hip flexors and hamstrings.
Let's have a quick look at what these all do and then we can decide which muscles to prioritise:
- Glutes - generate force, pushing the leg backwards while allowing the hip to extend and stabilise the pelvis.
- Calfs - offer propulsion and stability on impact. These are your springs when you run.
- Quadriceps - extend the knee and control impact, absorbing pressure on each landing.
- Hip flexors - lift the leg and drive the knee forward.
- Hamstrings - extend the hip and power forward movement, but also help decelerate the forward moving leg. Really important muscle for sprinting!
- Core - control rotation and support upright posture.
These are the primary muscle groups that do the work when running, regardless of pace or terrain. If we want to run better, knowing what muscles to train can help you run more efficiently, reduce risk of injury and improve performance over any distance and at any pace.
Variety is the spice of life and REAL is not a running brand, we favour bodyweight movement (strength & cardio), but running is a wonderful form of movement and it is marathon season afterall!
The first four muscle groups listed are the most important for me to prioritise, if we're looking to improve our long-distance performance. Choosing the best exercises will highlight why!
1) Reverse Lunge & Skip
1) Reverse Lunge & Skip
Place one foot back, drop the back knee and project your hip forward. Then drive that back knee through and raise it up to waist height, before using your standing leg to propel you upwards and leave the floor by a few inches. This upward propulsion will from your standing leg will build power in your glute.
2) Pogo Bounces (or skipping)
Using both feet, raise your heels off the ground and let your toes help spring you up into the air. Focus on being bouncy and quick.
Resist the urge to bend your knees too much, to really focus on the calf muscles. As this exercises sounds, it will build great efficiency in how your calfs operate - being springy and absorbing impact. These muscles are vital for long-distance efficiency.
3) Squat Hold
3) Squat Hold
Both feet shoulder width apart, take an imaginary seat, so your hips are in line with your knees. Then focus on keping your spine straight and pull your shoulders back. Your quads power knee-extension, i.e. they straighten your leg and stabilise the knee joint. These muscles are dominant when running downhll.
4) Leg Raises
Lying flat on your back, lift both legs up to 90-degrees and when you lower your legs don't let the feet touch the ground before raising your legs again. This core exercise trains the hip flexors and the lower abs. Your hip flexors are the primary muscle for raising your leg up and forward. They're crucial for speed and running uphill.
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