Running is a great way to stay healthy and active, but to improve your running performance, it’s important to work on your strength, mobility, and endurance. There are 10 exercises that can help you achieve this, including squats, lunges, deadlifts, calf raises, planks, push-ups, jumping jacks, burpees, Russian twists, and yoga. Incorporating these exercises into your regular workout routine can enhance your running form, boost your cardiovascular health, and reduce the risk of injury. It’s important to start slowly and work within your own fitness level to avoid injury or strain.
10 Best Exercises to Improve Your Running
Running is a great aerobic exercise that helps you to stay active, healthy, and fit. It can help to reduce stress, lower the risk of chronic diseases, and boost your cardiovascular health. However, to become a better runner, you also need to work on your mobility, strength, and endurance. Here are the 10 best exercises that can help you to improve your running:
1. Squats
Squats are a powerful exercise that works your lower body muscles, including your glutes, quads, and hamstrings. They can help you to improve your running strength, power, and form. To perform a squat, stand with your feet shoulder-width apart, and feet pointed forward. Bend your knees and hips as if you are sitting on a chair, keeping your chest up and your back straight. Lower yourself until your thighs are parallel to the ground or lower, then stand back up.
2. Lunges
Lunges are a unilateral exercise that works your quads, hamstrings, and glutes. They can also improve your running form and stability. To perform a lunge, step forward with one foot and lower your body until your thigh is parallel to the ground or lower. Keep your front knee over your ankle and your back knee close to the ground. Push back up and repeat with the other leg.
3. Deadlifts
Deadlifts are a compound exercise that targets your glutes, hamstrings, lower back, and grip strength. They can help you to develop power and speed in your running stride. To perform a deadlift, stand with your feet shoulder-width apart, with the barbell or dumbbells in front of you. Squat down and grab the weight with an overhand grip. Lift the weight by extending your hips and knees until you are standing tall, with the weight in front of you. Lower the weight back down and repeat.
4. Calf Raises
Calf raises are a simple exercise that strengthens your calf muscles, which are important for running uphill and for push-off. To perform a calf raise, stand on the edge of a step or platform, with your heels hanging off the edge. Rise up onto your toes, pause, and then lower your heels back down.
5. Plank
The plank is a core exercise that strengthens your abs, lower back, and glutes. It can also improve your posture and running form. To perform a plank, get into a push-up position, with your arms straight and your body in a straight line from your shoulders to your ankles. Hold this position for as long as you can, focusing on maintaining good form and breathing.
6. Push-ups
Push-ups are an exercise that strengthens your chest, shoulders, triceps, and core. They can help you to develop upper body strength and stability, which can improve your posture and balance while running. To perform a push-up, place your hands on the ground shoulder-width apart, with your toes on the ground behind you. Lower your body down to the ground, keeping your elbows close to your body, and then push back up.
7. Jumping Jacks
Jumping jacks are a simple exercise that can help to warm up your body, increase your heart rate, and improve your coordination. To perform a jumping jack, start with your feet together and your arms at your sides. Jump up and spread your legs apart while raising your arms above your head. Jump back to the starting position and repeat.
8. Burpees
Burpees are a full-body exercise that can help to increase your strength, endurance, and cardiovascular fitness. They are also a great way to burn calories and lose weight. To perform a burpee, start in a squat position, with your hands on the ground. Jump your feet back to a push-up position, do a push-up, jump your feet back to the squat position, and then jump up as high as you can.
9. Russian Twists
Russian twists are an exercise that strengthens your abs, obliques, and lower back. They can help to improve your posture and stability while running. To perform a Russian twist, sit on the ground with your knees bent and your feet flat on the ground. Lean back slightly and twist your torso to the right, then to the left, using your core muscles to rotate your upper body.
10. Yoga
Yoga is a great form of exercise that can improve your flexibility, balance, and mental focus. Practicing yoga regularly can help to prevent injuries, reduce stress, and enhance your overall well-being. Some yoga poses that are particularly beneficial for runners include Downward-Facing Dog, Warrior II, and Pigeon Pose.
By incorporating these 10 exercises into your regular workout routine, you can improve your running performance, reduce your risk of injury, and enhance your overall health and fitness. Remember to start gradually and work within your own fitness level to avoid overuse injuries or strain.