Running isn't about just engaging in cardiovascular exercise. To be a successful runner, you must integrate strength training into your exercise repertoire, according to physical trainer Stewart Skloss.
Strength training helps to give your body the capacity it needs to run effectively, efficiently and consistently. It allows you to maintain proper technique and posture throughout your runs, which his important if you want to run well and safely for long periods of time.
Below are some strength training essentials that everyone should integrate into the workout to help unlock your running potential.
Deadlifts
Deadlifts help to build strength throughout your body, but particularly your core. The centrally-located core is essential when running, as it supports every other part of your body.
When you have a strong core, you're able to properly support your hips and legs. This includes creating a stronger lower back and abdomen, which are vital components of proper posture.
To do a deadlift, you should stand in front of a bar with weights with your feet spread apart at the width of your hips. Slightly end your knees, and focus on keeping most of your weight on the heels.
Then, bend down properly, lift the bar incrementally up and above your head, and keep your body supported as you do so.
Lunges
Lunges are another great way to improve strength and stability throughout your body. These can be done with or without weights, though you should eventually try to work up to integrating weights into the exercise.
You can do this by resting a weight bar across your shoulders. You'll start standing with the bar, and then leap slightly forward so that the back knee is close to touching the ground. Then, you'll bring that foot in, tap the floor and take another step forward.
You'll continue to do this by alternating your legs, so that you're lunging with one knee and then the next.
Planks
Planks are a great way to target your shoulders, back and abs. The great part about this exercise is that you can do it anywhere, as it doesn’t require any equipment.
This is one of the most classic workouts for runners to build their core, as it targets just about every muscle.
All you need to do a classic plank is start in the traditional push-up position. Then, bend your left arm so that your forearm rests flat on the ground. Next, do the same with your right arm.
Once you've done this, both of your arms should form a 90-degree angle from your elbows up to your shoulders. Remain in this position for a few seconds before pushing off your hands to return to the push-up position.
Glute Bridges
Another great strength training exercise for runners, according to Stewart Skloss, are glute bridges. These exercises target your glutes, lower back and hips at the same time.
Similar to planks, they don't require any equipment.
Start by laying on your back, with your knees bent, your feet flat on the ground and your arms on the ground to your side. Then, push up from butt to raise the center of your body up in the air.
Your feet and arms should remain on the ground, as should your shoulders, neck and head. Hold the position for a few seconds, then return your body back to the ground. Repeat this a few times.
Meet Stewart Skloss
Stewart Skloss is an avid fitness coach hailing from the vibrant city of Austin. With a special focus on running, he's here to help people like you achieve their fitness dreams and go beyond what they thought possible. Even though he's taken a step back from competitive racing, his love for running still burns bright. Now, he's using all that knowledge to support athletes who take on exciting endurance challenges.
Stewart isn't just a coach – he's like your biggest cheerleader, always there to push you and guide you. His friendly style of coaching makes even the toughest workouts feel like a breeze. He's become a respected figure in the world of fitness because of his unwavering dedication to his clients. People all around have come to look up to him and his approach.
Imagine this: joining Stewart for a run, where every step you take is a step closer to your goals. You'll be right there with someone who's been through the paces, someone who knows how to turn challenges into triumphs.