Have you ever started running and then a few weeks later you find your body being consistently sore with niggles and possibly a potential injury? If you shouted ‘hell yes’ in your mind right now then this one’s for you!
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Whether you are getting into running or you have been running for years, it’s very important to incorporate strengthening exercises into your routine. Strengthening your glutes, hamstrings and core will help you prevent injury and set you up for success. Many of us are naturally more quad dominant when we run due to weak hamstrings and glutes from sitting all day at work. You may feel like when you run your glutes or hamstrings struggle to activate leaving your quads with most of the work. This will cause injury in the long run if you don’t give it some time and attention.
When it comes to strength training there are many benefits you can gain:
Reduced risk of injury
A strong core and lower body will set you up for success. If you strengthen these parts of your body, you will be able to maintain a correct running form throughout your runs, reducing your risk of injury to your hips, knees, lower back and so on.
Many injuries form from muscle imbalances or weaknesses. Using strength training, you can treat theses imbalances or weaknesses and therefore avoid injuries altogether. Not only will you avoid the pain from injury but you will also avoid having to stop running because of an injury. This will leave you more motivated to continue running and it’ll help you form a consistent running habit.
Running becomes easier
Like anything else, if you run consistently it will become easier. Adding strength training to the mix will help speed up the process because if you strengthen the parts of your body that you are using when running your runs will feel easier and more doable.
Strength training helps prepare your body for the stress it endures on a run. It will help your muscles perform for longer without getting tired. You will be more prepared to fight off those tough moments when you are running than before – avoiding cramping up or muscle fatigue.
Keen to get started with some strength training? Here is a gentle strengthening workout that you can do absolutely anywhere.
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• 1 min single leg glute bridge (each side)
• 1 min lying lateral raises (each side)
• 1 min bird dog (each side)
• 1 min lying clams (each side)
• 1 min plank hip dips
• 1 min single leg deadlift (each side)
*Complete each exercise back to back with little to no break. 1-minute rest between rounds*
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