5 Exercises to Ensure You’re Running Strong at Every Mile

March 6, 2024

The Morgan Hill races are on the horizon, and whether you are a seasoned runner or someone looking to conquer your first race, the excitement and nerves are real.

But what if you're feeling unprepared or aiming to keep running strong without setbacks? The journey to race day is as much about physical preparation as it's about mental readiness.

Let's dive into how you can enhance your running strength and endurance to not just participate but also truly excel in your upcoming races.

Training for a race is a rollercoaster of highs and lows. It is waking up before dawn, lacing up your sneakers when the world is still asleep, and pushing through the last mile when your body screams in protest.

It is the triumph of personal bests and the disappointment of days when your legs don't cooperate.

This journey is not just about the miles you log in; it's about overcoming the physical and emotional challenges that come with striving for a goal.

Top 5 Exercises to Keep Running Strong

Dynamic Leg Swings

Purpose: To improve flexibility in the hip flexors and hamstrings, vital for a strong running stride.

How to Perform:

  • Stand beside a wall or a sturdy object for balance.
  • Swing one leg forward and backward, gradually increasing the range of motion.
  • Perform 15-20 swings on each leg, focusing on a controlled, fluid motion.

Tip: Incorporate both forward-backward and side-to-side swings to target different muscle groups and improve overall hip mobility.

Squats

Purpose: Squats strengthen the quadriceps, hamstrings, and glutes, providing power and stability to your run.

How to Perform:

  • Stand with feet hip-width apart, toes pointing forward.
  • Lower your body as if sitting back into a chair, keeping the chest up and knees over the toes.
  • Push through your heels to return to the starting position.
  • Aim for 3 sets of 10-15 repetitions.

Tip: Keep your core engaged throughout the exercise to support your spine and improve posture during runs.

Plank

Purpose: Builds core strength, essential for maintaining proper running form and preventing lower back pain.

How to Perform:

  • Begin in a push-up position, then lower your forearms to the ground, elbows aligned under your shoulders.
  • Engage your core, quads, and glutes, keeping your body in a straight line from head to heels.
  • Hold for 30 seconds to 1 minute, gradually increasing the duration as your strength improves.

Tip: Ensure your hips don’t sag or lift too high, as maintaining a neutral spine is crucial for effectiveness.

Calf Raises

Purpose: To strengthen the calf muscles, reducing the risk of Achilles tendonitis and other lower leg injuries.

How to Perform:

  • Stand on a step or ledge with the balls of your feet, and heels hanging off the edge.
  • Raise your heels as high as possible, then lower them below the level of the step.
  • Perform 3 sets of 12-15 repetitions.

Tip: For an added challenge, perform the exercise on one leg at a time, which also improves balance.

Hip Bridges

Purpose: Strengthens the glutes and hamstrings, supporting hip stability and propulsion in running.

How to Perform:

  • Lie on your back with knees bent, feet flat on the floor, arms by your sides.
  • Lift your hips towards the ceiling, squeezing your glutes at the top of the movement.
  • Lower your hips back down and repeat for 3 sets of 12-15 repetitions.

Tip: To increase the intensity, place a weighted object on your pelvis or transition to single-leg bridges.

Your Next Step for Running Strong

Striving to keep running strong is a commendable goal, but understanding your body's unique needs can make all the difference.

That's why we offer tailored Running Readiness Assessments, designed to evaluate your strengths, pinpoint areas for improvement, and equip you with personalized strategies for enhanced performance and injury prevention.

Are you ready to optimize your running performance? Visit us at Pro Performance Therapy Group or call 408-358-1460 to book your assessment.

Dive into a running season empowered with expert guidance and a body that's fortified, flexible, and, most importantly, strong.

Elevate your running game with exercises that build strength, enhance flexibility, and safeguard against injuries.

With each step, stride towards not just finishing races, but conquering them. Stay strong, run long.

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