The Perfect Lower Body Exercises to Increase Your Running Power
How-to for exercises that increase power, strength, endurance
Editor’s note: The writer has the following credentials: B.S. Kinesiology, NASM Personal Trainer, Certified Nutritionist
Running is not the only thing you should be doing when it comes to exercise. Whether you are an endurance runner or a short-distance sprinter, mixing up your running routine with new drills and workouts will build new stimuli through neuro pathways in your brain (also, endorphin rush!) and has numerous physical benefits. To support your runs and joints, lower-body-focused training days are extremely beneficial for increasing overall strength for longer runs. Here are three exercises to implement on your off days to increase glute strength and ankle stability.
1) Knee hugs
Applications: 10–15 reps, 10 seconds hold/balance on each side
Cues: On your standing leg, ground your foot by gripping the bottom of your shoe with a 20% effort (imagine trying to pick up a piece of paper with your toes), then squeeze your glutes by imagining you are pinching a penny in between your butt cheeks (funny mental imagery, but it works!) With the other leg, squeeze your opposite knee by interlacing your fingers around your knee with 100% effort (imagine hugging your best friend you haven’t seen since the beginning of COVID!), then hold for 10 seconds to stretch out your glutes AND challenge your balance on the standing leg.
2. Stairs
Applications: Run up staircases
Cues: Start by leaning slightly forward with your forehead at a 45-degree angle in front of your feet. Then let your feet follow, and run as hard as you can, skipping every other step. Keep a loose grip with your palms and pump your arms opposite the leg that is moving you forward for momentum.
3. Lateral Lunges
Applications: 10–15 reps / side
Cues: Start standing tall with both feet together. Ensure your core is engaged by bringing your navel up towards your chest and as close to your spine as you can, exhale and tighten your core (envision the amount of strength needed to protect yourself if someone were to punch you in the stomach.) Take a side step as far as you can, placing an even amount of weight on the bottom of your foot, lower hips down and back, then push off your heel and squeeze your glute to bring your feet back together to the starting position. Ensure you are keeping your torso upright and core engaged.
If you need ideas on how to increase your strength for your runs, do these exercises 10 minutes before your run. These will take you further on your running trails, take barely any additional time, and the rewards are huge.
Get after it!
- By: Ariana Energy. @ariana_energy, B.S. Kinesiology, NASM Personal Trainer, Certified Nutritionist, California Licenced Esthetician
- Photo Credit: Joseph Ilustrisimo, https://www.holistichero.life/
