Strengthening exercises are an important part of basic training. The trained muscles enable you to run faster and prevent injuries. In this article we will show you a few very helpful exercises for runners.
How should the exercises be incorporated into training?
It is best to incorporate strengthening exercises with your own weight into your training 1-2 times a week. You can also combine these exercises with running training. In this case, however, please note the following: If the focus is on running training (for example, a long jog or intensive training), then the exercises should only be completed after the running training so that you do not start with pre-fatigue.
By the way: in the running.COACH app (iOS / Android), exercises are suggested for you on suitable days.
Performing the exercises
Perform the following 10 exercises for 45 seconds each, then pause for 15 seconds and move on to the next exercise. After two sets, you will have completed a weight training programme that makes sense for runners. The stronger your core muscles, the longer you can maintain the optimal running position and thus run energy-efficiently and actively.
Mockis Superplank
Mockis Superplank is a plank variation with extended arms. It works the pectorals, deltoids, triceps and abs.
Plank Upper Arm Support with Rotation
This exercise activates the core and stabilises the spine.
Static Side Plank
Exercise for the lateral abdominal muscles and therefore the basic exercise for the lateral trunk muscles.
External rotators
Exercise for the external rotators – important for whole-body stability.
Good Morning
Activation exercise – perfect to start the day.
Prone Beetle
This exercise works the following muscles:
Straight abdominal muscle – musculus rectus abdominis
Pyramidal muscle – musculus pyramidalis
Oblique abdominal muscle – musculus obliquus abdominis
Windscreen wiper
The windshield wiper is an exercise to strengthen the lateral abdominal muscles.
Bridge with mini band
The important bridge exercise for runners here as a variation with a mini band. This exercise can also be done without the band.
Lunge
Mocki describes different variations – a great exercise for building strength and stability.
The Bear
An exercise for the advanced. Mocki shows what is important.
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