Runners—this four-move lower-body workout will help you build the strength and stability for faster race times
A three-time marathon runner and coach says this is a crucial part of training
When you like to run, you will never be able to shake the temptation to skip strength training in favor of more miles, but you must remember that regular strength training helps keep you strong enough to run regularly without injury.
“It’s a crucial part of training,” says Paupert, who is a certified personal trainer at Xceleration Fitness.
She’s put together a four-move workout exclusively for Fit&Well readers that strengthens and protects your knees and hips in particular, so you’re less likely to develop an injury and have to stop running. Not only that, the added leg strength and core stability should see you achieve faster times.
The lower-body workout for runners
If you’re unfamiliar with strength training, begin with bodyweight versions of Paupert’s four moves. “Practice this lower-body workout unweighted at first, then you can start to add light weights and build up,” Paupert says.
“As you progress, think about the weight of a big suitcase that you’d take on holiday. That usually weighs around 40lb so if you can lift a suitcase you could try, for example, your kettlebell deadlift exercise with two 20lb kettlebells.”
1. Single-leg step down
Sets: 3 Reps: 10 each side
How to do it:
- Stand on a yoga block or weight plate that is three to four inches tall with your right foot, holding your left foot behind you so it is off the platform.
- Bend your right knee to slowly lower your left heel to tap the floor, keeping your hips level throughout.
- Extend your right knee to return to the starting position.
Progression: To make this exercise more challenging, increase the height of your block or hold a weight at your chest.
Benefits: Strengthens the quadriceps and the patellar tendon in the front of the knee. It isolates one leg at a time to help with any strength asymmetries you may have.
2. Double kettlebell sumo deadlift
Sets: 3 Reps: 10
How to do it:
- Start with a wide stance that is wider than your shoulders with your toes turned out about 45°, and two kettlebells of equal weight between your feet.
- Bend your knees slightly and push your glutes back, hinging forward from your hips to reach down and take hold of the kettlebells.
- Engage your core and move your shoulders back and down to engage your back muscles.
- Push your hips forward and push the floor away with your feet to stand upright, lifting the kettlebells.
- Slowly lower the kettlebells back to the floor by pushing your glutes back and then bending your knees.
Benefits: Works your glutes, hamstrings and adductors while protecting the lower back and improving hip mobility. As a runner, strengthening the posterior chain is important because that’s what propels you forward as you run.
3. Lateral lunge
Sets: 3 Reps: 8 each side
How to do it:
- Stand with your feet together.
- Take a big step out to the right, keeping your torso over your right leg and your left leg straight.
- Bend your right knee to lower.
- Push through your right foot to return to the start.
- Repeat on the other side, alternating sides with each rep.
Progression: Once you have mastered the movement pattern, hold a kettlebell at your chest or dumbbells by your sides to make it more challenging.
Benefits: Strengthens the hips and knees, while reducing risk of injury by training in a direction we don’t usually move in day-to-day.
4. Suitcase march
Sets: 3 Reps: 10 each side
How to do it:
- Hold a dumbbell or kettlebell by your left side, slightly away from your body.
- Slowly lift and bend your left knee to hip height (or higher).
- Return your left foot to the floor with control then repeat on the right side.
- Continue, alternating sides with each rep, then repeat holding the weight on your right side.
Form tip: If the weight is in your left hand, focus on keeping the tension and control in your right obliques.
Benefits: Improves core stability, hip flexor strength and oblique strength.
