Weighted moves for better running
If you want to become a stronger, more efficient runner then all of your training doesn’t need to be done out on the road or on the trails. Spending time in the gym or outdoors doing specific resistance moves is an important part of any runner’s training. Stronger legs, hips and obliques ensure that you’re running is more economical and greatly reduces your risk of injury, whilst also sculpting your bod (winning!)
So if you want to improve your power, feel stronger and run with greater stability, implement some of these run-specific moves into your training once or twice a week.
The key to this move is keeping your weight through your front foot. Lean slightly forward as you step back and engage your core to step back to starting position. This exercise strengthens the muscles in your bottom while stabilising your hips and ITB.
Barbell step up
It may look like a simple move but keeping your hips square throughout the step up means turning on your core and glutes. Stay upright and keep your neck neutral. The step up builds hip stability and engages the medial side of your glute to ITB and knee pain at bay. Start with a small step (around 40cm high) and work your way up to a bigger step over time.
The box jump can be an intimidating move so it’s important to master the step up before you start leaping. The key to the box jump is engaging the hamstrings and glutes by squatting down, then exploding upwards. Move your feet quickly and focus on jumping up and onto the box. A good tip is to focus on the space above where you want to land.
Trying to build your box jump confidence? Add more tuck jumps to your routine. The higher you can get your knees the better. Squat deep, jump high and land softly on the balls of your feet. Go for sets of 10-15.
Squat jump to lunge
This plyometric move aims to increase your explosive lower body power. Land softly from the squat jump by keeping your weight in the balls of your feet. Use your arms to steady yourself as you lunge.
Single leg hip bridge
The hip bridge strengthens the hip flexors, glutes and hamstrings. By lifting one leg, not only does the move become more difficult but you isolate one side of your body ensuring each side is working evenly. Greater hip stability while running puts less pressure on the ITB, knees and quadriceps which reduces the chance of overuse injuries.