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You can reap the benefits of strength training, whether you're new to running, or you've been a runner for years. Some runners are reluctant to take part in strength training because they feel that it would make them heavier and slower. But strength-training, instead, will make your running program more successful and more fun.<br><br>
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Stand in front of a box or a bench sturdy enough to hang on to your weight • Put one foot on the bench or the box and lift your back leg to move up, holding your body tall and your knee above your ankle on your back (supporting) leg. Think of bringing your hips forward and up, instead of pulling your knees forward. • Lift your trail leg up to a high knee level without hitting the bench. Then lower it back to the ground. • You can hold dumbbells in your hands to maximise the difficulty. • Perform 2 sets of 10 reps on each side.
Stand with your legs a little wider than hip-width apart with your toes pointed slightly outwards. • Lower yourself to the ground, bending at your knees and hips, as if you are sitting on a chair. • Keep your knees above your ankles and also keep your chest up. Focus on your hips moving back. • Lower yourself down close to the sitting position, then push yourself up with your heels and go back to standing position. • To add a challenge, hold a kettle bell at the height of your chest when squatting. • Perform 15 reps and 2 sets.
Stand with your feet apart at shoulder-width. • Take a wide step forward with one leg and drop your body down and lower your knee to the ground, making sure it does not get in touch. • Hold your front knee above your ankle and keep your body straight. • Push your back leg off and step your front leg up to meet your back leg. • Repeat this while alternating the lead leg. • To make this exercise more difficult, you can hold dumbbells in your hands by your sides. • Perform 2 sets of 8 reps on each side.
Stand tall with a kettlebell or a dumbbell in your right hand. • Lift your left foot off the ground and place your left leg behind you. Bend over at the hip, holding your back straight, with your right arm stretched out to the ground. • Keep your right knee slightly bent and keep your hips level. • Continue to bring your weight almost to the ground and your back as nearly to the horizontal as you can, before moving back to the starting position and repeating this on the other side. • Perform 2 sets of 10 reps on each side.
Lay on the ground with your face down and your hands by your ears. Keep your palms facing down. • Raise your shoulders and chest off the ground and squeeze or tighten your shoulder blades together. Keep looking at the ground to prevent stretching your neck. • Lower to the starting point and repeat. • Perform 10 reps and 2 sets.
Lay on the ground on your back with your feet flat on the ground and your arms on your sides. • Lift your hips to the sky to create a straight line between your hips, shoulders, and knees. • Keep the shoulders on the ground to protect the spine. • Stay in the position for 2 seconds before slowly dropping back down and repeating it. • Hold your arms outstretched above you to add a challenge. • Perform 15 reps and 2 sets.
Lay down on your back and place your arms on your sides. • Put your feet together and lift them as close to the vertical as you can while feeling comfortable. • Slowly lower them back to an inch above the ground and repeat. • To make things easier, exercise with one leg at a time. • Perform 10 reps; 2 sets.
