Please DO NOT DELETE this page.

Blog //
  • Fitness
//

5 strength exercises every runner must do

30 October, 2017
Running strength exercises

Guest Article - Patrick McNamara

The importance of strength training for runners cannot be overstated. There is a long-held belief amongst the running community that that if runners lift weight, they will put on unnecessary muscle bulk which will negatively impact their running. Strength training has been shown to have massive improvements on running economy and reducing injury risk. Whether you’re preparing for the Olympics or are training for a 5km fun run, these exercises should become a staple for you.

A study done in 2014 looking at over 25,000 runners found no benefits to stretching, and found that running injuries can be prevented by training strength

  • Strength training reduces injuries to less than 1/3
  • 50% overuse injuries can be halved with adequate strength training

Important: you should perform all of the following barefoot! Actually using the foot and developing some awareness and proprioception (balance awareness) in the foot and ankle can have massive benefits to your running.

Calf raises – straight knee and bent knee

  • The soleus muscle (lower half of the calf) takes up to 6x your body weight with every step when running
  • Raise up for 1 second, and take 3 seconds to lower down. Start with double leg and progress to single leg. Perform both with a straight knee AND a bent knee
Calf raise
Calf raise

Bridges

  • This exercise targets the glute max and hamstring muscles
  • The glute max is a massive power generator, used to extend the hip
  • Hamstrings are also used to extend the hip. My old coach used to say “quads are for show, hamstrings are for GO”
  • With feet flat on the floor and knees at 90 degrees, drive into the ground through your heels and lift bottom off the floor. Try and get the hips as high as possible! Start with two legs and progress to one leg. The further your foot is away from your bottom the harder it gets.
Bridge exercise

Crab Walk

    • Targets the glute medius muscle – responsible for maintaining a stable core and pelvis when on one leg, which directly affects all structures and joint further down the leg. This is important for runners because running is performed entirely on one leg. Get strong glute meds!
    • With a simple theraband or resistance band around the ankles, bob down into a slight squat position with bottom poking out behind you, and walk sideways for 10m, driving from the hip and avoiding tilting your torso side-to-side.

    Crab walk
    Crab walk

    Single leg deadlift

    • The mother of all running exercises – this one trains balance, proprioception, hamstring strength and flexibility, glute max and med strength, and core strength
    • Start with no weight and practice the movement. On one leg, with a very slightly bent knee, keeping the back perfectly straight, slowly hinge forward at the hips until you feel a stretch through the hamstring muscles, and drive back up to the top using the hamstring and glute. Keep your other leg in line with your torso. Progress by adding in a handheld weight, held in the opposite hand to your stance leg.

    Single leg deadlift

    Dynamic side plank

    • Runners need a strong core. Being strong in the core helps control the rotation of the spine that we get with each stride, and prevents overloading other structures further down the leg
    • Have fun with this one, and vary it as much as possible in lots of different positions. Keep strong through the core, continue breathing and don’t let the hips sag down. Start with 30 second holds and progress to 60 second holds.

    Side plank
    Side plank

    As a general rule, all of these exercises should be performed in 3-4 sets of 8-10 reps. If you find yourself able to do over 15 reps without fatigue, the resistance is too low for you. Progress!

    Gains in strength take 8-10 weeks to develop. Find a routine that works for you, be diligent with your exercises and then reap the benefits.

    This article has been provided by Patrick McNamara. Pat is a qualified Physiotherapist with a Doctor of Physiotherapy, working at iMove Physiotherapy in Rozelle, Sydney. As a physiotherapist, running coach and an accomplished runner over distances from 5km to 100 miles, Pat knows what it takes to run efficiently and injury free. Pat’s passion is treating runners of all abilities and developing programs to get your running in the best way possible. 
    Appointments can be made online at www.imovephysio.com.au

1911_CBHS Skyscraper Banner-07

Suggested Articles

  • A person checking weight Loss

    Four simple rules to lose weight

    Dieting but not losing weight? You may have been given bad advice. Try following these four simple food rules to speed up your weight loss efforts.
    • Wellbeing
    16 January 2020
  • Face mask

    Should I be worried about smoke haze?

    Australia’s bush fire crisis has devastated many towns and rural communities. Cities not directly affected have been blanketed in smoke, but how hazardous is it?
    • Wellbeing
    16 January 2020
  • Volunteer firefighters

    Support from CBHS for volunteer firefighters

    We are extending our emergency relief program – set up to help members affected by bushfires - to any members who are also volunteer firefighters.
    • Membership
    9 January 2020
  • vegetarian meals

    Veganism. Not as nutty as you might think

    We weigh up the pros and cons of going vegan and examine claims that Australia’s fastest growing food trend is not only healthier but better for the planet too.
    • Nutrition
    7 January 2020

What Our Members Think

I joined as a CBHS member in 1978. Through many health events and challenges CBHS has always been there for me and my family. Their exceptional service over this time has always been appreciated.

- Jenny J

What Our Members Think

I've not long joined CBHS from another fund, but so far I've been impressed by the super helpful and friendly staff, the higher claim limits and rebates at a very competitive premium, and how easy it is to lodge manual claims through the app. Thanks CBHS - you've won me over! 😃

- Jessica B

What Our Members Think

What I love about CBHS is their customer service - friendly staff and always ready to help and email you the information you ask about. Keep up the great work!!!

- Linda S

What Our Members Think

I love CBHS as its so so easy to lodge a claim and whenever i need a question answered friendly consultant is one phone call away. The phone back option instead of waiting is brilliant!

- Rachel N

What Our Members Think

I have been with CBHS since I began at CBA 15 years ago...Now I have three beautiful children, one who has a disability. Our top extras cover has been really essential for his early intervention. I do love the ease of claiming online.

- Annette E

What Our Members Think

I am relatively new to CBHS and am loving it already. I worked for a CBA subsidiary a long time ago but was still eligible to join. So much better that the for-profit funds - our premium is only a little more and we pay a lower co-contribution and get great benefits. I am loving the massage rebate for my partner and gym rebate for me!

- David G

What Our Members Think

I'm extremely happy with CBHS! I have been a customer for about six years. I think the price is reasonable. And i would refer you to my family and friends any day. Thank you CBHS!!!

- Karen W

What Our Members Think

Love CBHS as I never have to doubt that they've got my back when I need it. Been through other insurers who have limited options or limits, yet cost the same or more.

- Mark F

Prev
Next