As a runner, it can be easy to only focus on improving your race time by spending hours on the track, street, or dirt path. You need to run to get better at running, right? If you want to improve your race time along with reducing your risk of injury, you need to start incorporating weight lifting exercises into your weekly training routine. Resistance training is an excellent way to build lean muscle tissue and, more importantly, correct any imbalances that you may have due to a focus on a running-only workout program. Let’s take a look at the 3 best exercises that runners need to do to get better at their sport.

3. Hip Thrust

This exercise is going to primarily target your glutes, which is a very important muscle for running stability.

• Sit on a padded surface with your legs out in front of you and the knees bent.
• Lay your back against a secured bench.
• Place a barbell across your lap.
• Focusing the tension in the glutes, push your hips up and skyward, moving the bar up with you.
• Pause to feel the contraction in your glutes.
• Slowly lower yourself to the starting position.

Click here to watch a great tutorial on the Hip Thrust

2. Walking Lunges

Lunges build strength and improve length tension working relationships. They are a must for any type of fitness program, especially running.

• Stand tall with your chest up and tight abs while holding a pair of dumbbells or kettlebells at your sides.
• Step forward with your left leg, keeping the right foot on the ground.
• Bend the right knee down but do not let it touch the ground.
• Now step forward with the right foot into a standing position again.
• Step out again but use your right leg.
• Make sure your left foot stays on the ground as you bend the left knee down.
• Step back up into a standing position using the left foot.
• Continue this walking pattern for the exercise.

Click here to watch a great tutorial on the Walking Lunges

1. Squat

The king of all exercises is a commonly featured exercise and with good reason: it’s one of the best. The squat works several major muscle groups, improving strength and coordination between all the muscles involved. It is the ideal runner’s exercise.

• Set up a barbell just below shoulder height in a squat rack.
• Place yourself underneath the barbell, positioning it across your shoulders.
• Tighten your core and drive your glutes forward as you lift the barbell from the rack.
• Step back and position your feet outside of shoulder width with toes pointed slightly out.
• Bend at the knees while driving your hips back.
• Keep the core tight throughout the movement.
• Once your upper thighs are parallel with the ground, pause and return to the starting position.

Click here to watch a great tutorial on the Squat 

Tell Us What You Think!

Are you a runner who has incorporated weightlifting into your workout?
What were your results?

Let us know in the comments below!