Here in Track Town USA, we are no strangers to the running craze. Eugene is one of the greatest places to experience running culture, but there is more to the sport than logging miles. Because running is repetitive and places excessive demand on muscles, joints, and tendons, it is beneficial to spend some of your time training for strength and mobility.
Some of the most common weaknesses in runners can be targeted with simple, time efficient exercises. Focusing on these key areas enhances running performance while reducing the risk of injury, helping you run faster, longer, and more comfortably.
Our top 5 exercises for runners:
Glute Bridges
- Strengthen glutes and hamstrings
- Reduces strain on knees and lower back
Single-Leg Squat
- Improves hip and knee control
- Mimics the demands of running through single leg stability
Mini Band Lateral Steps
- Improves hip and knee control
- Builds foundations for hinge movements and pelvic stability
Calf raises with heel drop
- Strengthens and lengthens calf muscles
- Improves push-off and shock absorption
Front and Side planks
- Builds core endurance for better running posture
- Prevents form breakdown due to fatigue
This set of exercises is a great starting point for runners looking to supplement their training. Consistency and quality are key. Look to integrate this routine 1-3 times per week, preferably on easy run days. All of these exercises can be scaled down or up to match an individual’s fitness level. Using gradual progression, you should see the results of this training in your running performance.
Some runners could benefit from the extra assistance a physical therapist can provide. If you experience ongoing pain during/after your runs, or a recurring injury, a PT can help you learn why this may be happening and how to prevent it going forward. For those looking to train for a specific event and/or prevent injuries, physical therapy is an excellent addition to a training program. A physical therapist can build a custom exercise plan based on your individual needs, body mechanics, and goals. Whether you are a casual or serious runner, building strength will enhance your running experience.