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Strength training for runners

Combining running and strength training?

Duration

15 Min

Exercises

Difficulty

Beginner

Add routine to list

Strength training for runners

Combining running and strength training?

Duration

15 Min

Exercises

Difficulty

Beginner

Products used in Routine

Loop Band

Standard

Multi Band

Super Band

Slim

Running Box

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.

LOOP BAND Glute Bridge

Start in the supine position with your legs apart. Attach the band to your thighs just above the knees and bring it to tension. The arms rest loosely next to the body.

Lift the hips off the floor and stretch them upwards as far as possible. Hold this tension for a few seconds before slowly lowering the pelvis back towards the floor. Just before the buttocks touch the floor, repeat the exercise. The band should be kept under tension for the entire duration of the exercise.

Tip: To make the strength exercise for runners even more intense, stretch one leg in the air and pull the tips of your feet towards your body. Take special care that your pelvis remains straight.

Product

Loop Band

Sets / Seconds

3 /

Body part

Glutes, Lower back, Thigh

Training Goals

Activation, Strength

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

Clamshell

Fasten the LOOP BAND above your knees. Lie on your side and angle your hips about 45 degrees. Lift your upper thigh and rotate it outward.

Pause briefly in the final contraction and feel the tension in your glutes before bringing the thigh back down.

Tip: It is important that the inner edges of your feet do not lose contact with each other during the entire movement and that the pelvis remains stable.

Product

Loop Band

Repetitions

Body part

Glutes

Training Goals

Activation, Strength

Strengthening the trunk for a healthy running posture.

Rolling Plank

Come into forearm support and place your forearms on the BLACKROLL®. The palms point towards the ceiling. The belly button pulls towards the spine and the pelvis tilts slightly forward.

Your elbows create pressure on the roller so that your shoulder blades slide forward. Roll back and forth over your entire forearm.

Tip: Breathe slowly and evenly while performing this stability exercise and do not hold your breath.

You can also perform this stability exercise for runners with the SLIM.

Product

Standard

Seconds

Body part

Core, Shoulders

Training Goals

Activation

Strengthening the oblique abdominal muscles for a strong torso.

Pallof Press

Attach the SUPER BAND to the side of you at waist level and grasp the end firmly with both hands. Start in a unilateral kneeling position with the knee further away.

The other knee is directly below the hip. Pull your belly button towards your spine and tighten your buttocks. Now stretch your arms forward and keep your shoulders low. Hold the position briefly and then return to the starting position.

Product

Super Band

Repetitions

Body part

Core, Shoulders

Training Goals

Activation, Strength