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Strength training for runners

Combining running and strength training?

Duration
15 Min
Exercises
5
Difficulty
Beginner

When running longer distances, performance is restricted by the intake and use of oxygen. The faster you run, the greater the oxygen requirement. If your oxygen demand is very high, your body forms lactate and you begin to tire.

The more muscle mass you have, the greater your oxygen requirement. As a result, strength training for runners is often avoided. However, targeted strength training for runners can make you fitter, stronger, faster and prevent injury. Runners often have muscular imbalances as running always works the same muscle groups.

We recommend the following strength exercises for runners:

  • LOOP BAND glute bridge
  • Overhead squat
  • Clamshell
  • Rolling plank
  • Pallof press
3 repetitions, rest for 20 seconds or less

These strength exercises for runners are a form of circuit training. Repeat each exercise three times and allow no more than 20 seconds of rest. This keeps your cardiovascular system working hard.

2-3 times a week

Incorporate strength training for runners along with your running training 2-3 times a week.

Success through proper technique

You should feel tired at the end of each stability exercise for runners. But remember: correct technique is the priority.

Circuit training for runners

Strengthening the entire posterior chain. This includes the lower back, gluteal muscles and the back of the thighs.

This stability exercise for runners is designed to stabilize the hips while running and also while standing.

Strengthening the trunk for a healthy running posture.

Strengthening the oblique abdominal muscles for a strong torso.

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