Incorporating weight training and cross-training exercises into your running routine is crucial for building strength, stability, and power. While running primarily works the lower body and cardiovascular system, incorporating weight training strengthens key muscles like the glutes, core, and stabilizers, which are critical for maintaining proper form and power during runs. These exercises create a well-rounded runner who’s stronger, faster, and less prone to setbacks.
1. Squats
Strengthen your quads, hamstrings, and glutes with bodyweight or weighted squats.
2. Deadlifts
Improve posterior chain strength, which supports powerful running mechanics.
3. Lunges
Enhance balance, coordination, and unilateral leg strength.
4. Calf Raises
Build stronger calves to improve push-off and reduce the risk of injury.
5. Planks
Strengthen your core to maintain proper posture and running form.
6. Step-Ups
Mimic running motion and build leg strength by stepping onto a bench or box.
7. Hip Bridges
Target glutes and hamstrings to improve stability and running power.
8. High Knees
Enhance leg speed and improve coordination for better running efficiency.
9. Box Jumps
Develop explosive strength and boost your ability to tackle hills or sprints.
10. Resistance Band Work
Use resistance bands for lateral leg raises and monster walks to strengthen hips and prevent injuries.
By combining these exercises with a consistent running routine, you’ll build the strength and resilience needed to reach your goals.
Create your own at-home workout station with the range of mats, weights and resistance bands from all Totalsports stores, Bash mobi app & online
