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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!

Check this out: THE POWER OF MOVEMENT: INCORPORATING EXERCISE INTO YOUR LIFESTYLE

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:

Running 101

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.

Reduced fatigue

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. 

Here’s a great read: 5 WAYS TO IMPROVE YOUR BRAIN FITNESS AND BOOST MOTIVATION

Runner’s workout

Workout:
• 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*
3/4 ROUNDS

Happy Running!

Let’s keep in touch:
Instagram and Facebook: @thelivelyfitnessgirl

Website: www.livelyfitness.co.za

Email: jessica@livelyfitness.co.za

Jessica Thiels

About Jessica Thiels

Hello! My name is Jessica Thiels AKA The Lively Fitness Girl. I am a holistic health and fitness coach with a heart full of passion to help people create a beautifully balanced lifestyle that is sustainable and realistic. Since I was a little girl I always had a lot of energy. You would always see me jumping around and moving around. I never wanted to sit still and I would get bored super easily – sorry parents LOL! I found myself naturally leaning into sports, specifically running. I loved the challenge of it and I love how it made me feel – unstoppable, strong and free. As I got older, I got very good at running in High School and then I naturally started going to gym and discovering new ways to challenge myself. After studying a BCOM at University, I realized very quickly that I’m not cut out for the corporate environment so I went ahead and studied a Personal Training Certificate and Group Instructing Certificate at FitPro. I then decided I wanted to further my knowledge, so I got a health coaching certificate through the Institute of Integrative Nutrition which qualifies me to guide my clients to create a holistically healthier life – from exercise and nutrition to relationships, career, and spirituality. With a couple years of experience working as a Health and Fitness coach – I couldn’t be happier with the path I chose to help people create and live the lives they deserve.

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