SPEED AND STAMINA EXERCISES FOR RUNNERS
Speed and Stamina Exercises For Runners
By Kris Grinovich Minear, L/PTA
Looking to start your running journey this year? Have a race in the books and personal records ready to be broken? Whatever distance, here at FIXXED, we want to see you succeed! When finding the perfect running program, what most people don’t realize is that it isn’t just about running! Incorporating exercise into your training plan enhances performance while also strengthening areas of the body that running can’t!
As you work to achieve your goals, try three of our favorite exercises for runners to increase your speed and stamina!
1. Standing Hip Abduction
A great combo exercise to work on single leg balance as you strengthen your glutes, core, and pelvic floor. Start by placing a band around your ankles and finding a wall for stability. Once ready, balance on your right leg while bringing your left leg out to the side (abduction). While performing this movement, make sure to keep your core engaged. For an extra core challenge, place hands on an exercise ball that is elevated on a table for some added instability!
2. Isometric Asymmetric Straight Leg Lifts with a Block
This exercise is super effective for targeting obliques and hip flexors! Build a strong core to enhance your breathing mechanics while running! To start, grab a block and lie on your back. Here comes the tricky part, you want to “trap” the block between your quad and opposite elbow. Do this by keeping consistent pressure on the block while engaging your core throughout the movement. Once stable, lift your free leg up and down. Take your time as this is a slow, controlled movement!
3. Staggered Stance Dead Lift with Internal Hip Rotation
Eccentrically work your glutes while strengthening hamstrings, low back, and core! Grab a kettlebell and get into a staggered stance. Place the kettlebell in your right hand with your left foot forward. When ready, hinge your hips, create a slight bend in the knees, and bring the kettlebell to your left foot. Keep your core engaged throughout the movement and come back to your stable beginning position.
With all of these exercises, it is important to complete a few reps on each side. Staying consistent in your training plan sets you up for success while also limiting injuries along the way. If you are interested in more exercises you can implement into your running program while also getting some much needed post-run recovery, book an appointment with us! Let’s start working to achieve your goals TODAY!
Fixxed is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. Click HERE to book a free consultation with FIXXED!
