Strength Training for Runners: The 5 Best Exercises

Combining Running and Strength Training?

Time

15 minutes
5 exercises

Circuit Training for Runners

Strengthening the entire posterior chain. This includes the lower back, glutes, and hamstrings.

A full-body strength exercise that promotes strength, balance, stability, and mobility. You’ll need these when running and jogging.

Overhead Squat

Stand upright with your feet shoulder-width apart in the center of the MULTI BAND. Reach through one of the loops from the inside and then extend your arms upward.

Push your hips back and perform a squat as deep as possible. Keep your arms in this position throughout the entire exercise. Push your knees toward your little toe, and keep your upper body as upright as possible. Pull your shoulders back and down.

Tip: Engage your core and glute muscles so you can control the movement of your hips.

Product

Multi Band

Repetitions

Body part

Upper Body, Upper Back, Lower Body, Glutes, Thigh

Training Goals

This stability exercise for runners helps stabilize the hips while running and also while standing.

Clamshell

Secure the LOOP BAND above your knees. Lie on your side and bend your hip at about a 45-degree angle. Lift your upper thigh and rotate it outward.

Pause briefly at the end of the contraction and feel the tension in your glutes before lowering your thigh back down.

Tip: It’simportant that the inner edges of your feet remain in contact with each other throughout the entire movement and that your pelvis remains stable.

Product

Loop Band

Repetitions

Body part

Lower Body, Glutes

Training Goals

Core strengthening for a healthy running posture.

Rolling Plank

Get into a forearm plank position and place your forearms on the BLACKROLL^®. Your palms should face the ceiling. Pull your navel toward your spine, and tilt your pelvis slightly forward.

Apply pressure to the roll with your elbows so that your shoulder blades slide forward. Roll your entire forearm back and forth.

Tip: Breathe slowly and evenly while performing this stability exercise, and don’t hold your breath.
You can also perform this stability exercise for runners using the SLIM .

Product

Standard

Seconds

3 / 30

Body part

Upper Body, Shoulders

Training Goals

Strengthening the oblique abdominal muscles for a strong core.

Pallof Press

Attach the SUPER BAND at hip height to the side of your body and grip the end firmly with both hands. Start in a one-legged kneeling position, with the farther knee on the ground.

The other knee is positioned directly beneath your hip. Pull your navel toward your spine and engage your glutes. Now extend your arms forward while keeping your shoulders down. Hold the position briefly, then return to the starting position.

Product

Super Band

Repetitions

Body part

Upper Body, Shoulders

Training Goals