Strength And Conditioning Tips For Runners

by Emma Brown 28 Jun 2021

Can Too Coach Catherine Bolshesolsky shares her favourite strength exercises to keep in top shape for running.

Planks are great for building core strength to increase stability and running efficiency.

Image 1 - Forward Plank

  1. Hold a forward plank, start by holding for 30 seconds and build up to a minute (see image 1 left)
  2. Rest in the downward dog yoga position for 10 seconds (image 2 below)
  3. Repeat

Image 2 - Downward Dog Yoga Position

Image 3 - Side Plank

  • Hold a side plank, start by holding for 30 seconds and build up to a minute, switch over to holding with your opposite arm (see image 3 left)
  • Rest for 10 seconds (can lie flat on floor)
  • Repeat

Glutes are one of the most important muscles for running. To build these muscles squats and lunges are key.

Image 4 - Squats

  • Perform squats by bringing your thighs parallel (or close) to the floor, with feet hip width apart, start with 10 reps and build up to 15 (see images 4 above on the left & image 5 below)
  • Rest for 10 seconds
  • Repeat

Image 5 - Squats

Image 6 - Forward Lunge

  1. Perform forward lunges by bringing your back knee close to the floor (see image 6 left and 7 below)
  2. rest for 10 seconds
  3. Repeat with other leg forward

Image 7 - Forward Lunge

Image 8 - Side lunge

  1. Perform side lunges by bringing your side knee close to the floor (see image 8 further below)
  2. rest for 10 seconds
  3. Repeat with other leg forward

*When your keeping form doing these exercises you can add dumbbell weights to increase the resistance.

Stabilising exercises are important for runners to improve balance are reduce injury risk. Single leg bridges are excellent for runners.

Image 9 - Bridge A

1. Start lying face up on the floor and lift your hips up (see image 9 left)

Image 10 - Single Leg Bridge B

2. Left one leg up in a straight diagonal (see image 10 left) 3. Hold for 15 then build up to 30 seconds 4. Rest

Image 11 - Plank Lower to the Floor A

  1. Start in a plank position, slowly lower to the floor with your elbows close to your body and your arms under your chest, keep your body in a straight line, (see images 11 left and 12 below).

Image 12 Plank Lower to the Floor B

*you can modify by performing on your knees.

  1. Perform 10 reps
  2. Rest
  3. Repeat

Can Too's Blackmores Half Marathon and 10km run programs are now open, but regos close soon. Find out more and register here: www.cantoo.org.au/blackmores