BY EBENEZER SAMUEL, CSCS
The leaves are turning, the temps are cooling – and marathon season is here. But no, that doesn’t mean putting down the weights, because smart strength training can set you up for bigger PRs and easier runs.
Classic exercises (think: dumbbell rows, RDLs, and yes, even bench presses) can ready your body to run. But there are also a few other exercises that will set you up for distance running success. Chase exercise that challenge your core, and unilateral moves; these very often replicate the way you move with every stride. Here are three of my favorite moves for runners.
DIRECTIONS: Do each of these exercises once a week, tacking them onto the end of any of your favorite workouts. Alternatively, you can do this as a twice-a-week full-body workout on days you’re not piling up mileage.
REVERSE LUNGE TO HIGH-KNEE
This essentially replicates your running stride, teaching you to explosively drive your knee upwards, which is essentially the same movement you make when you run. You’ll also build your glutes, the engines for power when you run. Do 3 sets of 8 reps per side.
BIRD DOG ROW
I’ve fallen in love with this move for runners in recent months, partly because of its core and glute benefits. You’re building a ton of stability while also developing the midback muscles that’ll keep your posture strict with every stride. Do 3 sets of 10 per side.
BEAR PLANK SHOULDER-TAP
This plank shoulder-tap variation will challenge your hip flexor and quads in addition to pushing your abs. Fundamentally, it’s training you in anti-rotation, forcing you to keep your hips stable, which will help you as any race wears on. Do this one for time, working for 3 40-second sets. Too easy? Work continuously for three full minutes.