Maybe you’re plagued by injuries.
Maybe it’s too cold/icy/windy/[insert excuse here] to run outdoors today.
Maybe you’re burned out and want to shake up your routine a little bit.
Or maybe you want to finally break past a plateau to become a stronger, faster, more efficient runner.
While there’s certainly something to be said for hill repeats, speedwork, and long runs, there’s more to running than … well, just running. Strength training and stretching have not only been found to improve overall running performance, they can also help you prevent injury.
Yes, I know it’s time-consuming. It’s boring. You have places to go and people to see. But if you can take fifteen to thirty minutes after each run to perform some simple exercises and stretches, you’ll reap the benefits faster than you might expect. It also may prevent you from being forced to stop running (injuries beat stubbornness every single time).
And before you say you “can’t” because you can’t afford a gym membership or fancy equipment, I’ll tell you that none of that is required. You have no more excuses.
*Disclaimer: Though I received a tremendous amount of help from the eternally awesome Jason Dooley, PTA for this post, I am not a medical expert, nor do I play one on TV. If you don’t believe me, look at the photos below for evidence that I am an uncoordinated asshole. If you are currently injured or unsure of how to properly do an exercise, please, please, please consult with someone who has completed the fancy schoolin’ required to assist you.
10 Strength Exercises for Runners (Gym-rat grunting optional)
Before doing this circuit, make sure your muscles are warmed up. If you’re doing this post-run, go straight into this workout as part of your cooldown. If you are doing this as a stand-alone workout, warm up with ten minutes of light cardio, such as riding your bike, jumping jacks, or step aerobics (people still do that, right?).
If you feel an exercise doesn’t challenge you enough, add more repetitions or repeat the set 2-3 times. If you’re still not satisfied (you sadist, you), do the modified version mentioned at the end of each exercise description (some may require equipment, such as a stability ball).
Leg Drives (or Form Running)
![[Leg Drives image]](https://www.nomeatathlete.com/wp-content/uploads/2012/10/Leg-Drives-or-Form-Running-200x300.jpg)
Leg drive
Fancy-pants: Shoot for the runner’s “sweet spot,” if you can — 180 steps per minute!
Split Squat Jumps
![[Split Squat Jumps image]](https://www.nomeatathlete.com/wp-content/uploads/2012/10/Split-Squat-Jumps-2-200x300.jpg)
Split squat jump
Supa-stah: Place your back leg on a bench. Instead of alternating legs in mid-air, squat, jump off, and land on your forward leg. Repeat 5 times on each leg. Make sure there are no small children around, ’cause you’re going to be cursing like a motherfu — ahem.
Squat Jumps
![[Squat jump image]](https://www.nomeatathlete.com/wp-content/uploads/2012/10/squat-jump.jpg)
Squat jump
Stubborn:Using a light-weight medicine ball, keep your arms extended in front of you when you squat and over your head when jumping. Again, control your movements.
Walking Lunges
![[Walking Lunges image]](https://www.nomeatathlete.com/wp-content/uploads/2012/10/Walking-Lunges-300x200.jpg)
Walking lunge
Feelin’ like P. Diddy version: Use two dumbbells to do shoulder presses with each lunge. Dumbbells should be at your shoulders when you drop down, and press above your head when standing up.
Single Leg Deadlift
![[Single Leg Deadlift image]](https://www.nomeatathlete.com/wp-content/uploads/2012/10/Single-Leg-Dead-Lift-300x200.jpg)
Single leg deadlift
So you think you’re hot stuff: Instead of keeping your arms pointing downward for the duration of the exercise, extend them in front of you as you extend your leg back. This will require you to use your core muscles even more to stay balanced. You can also add weights to both hands.
Ski Bend
![[Ski bend image]](https://www.nomeatathlete.com/wp-content/uploads/2012/10/ski-bends.jpg)
Ski bend
Now you’re just showing off: Instead of a bench, use a stability ball.
Plank
![[Plank image]](https://www.nomeatathlete.com/wp-content/uploads/2012/10/Plank-300x200.jpg)
Plank
Extra credit: Hold your plank for as long as you can. (I hear the world record is somewhere around 1 hour and 20 minutes.)
Single Leg Plank
![[Single Leg Plank image]](https://www.nomeatathlete.com/wp-content/uploads/2012/10/Single-Leg-Plank-300x200.jpg)
Single leg plank
Hurts so good: Extend the arm on the opposite side of the raised leg.
Side Plank
![[Side plank image]](https://www.nomeatathlete.com/wp-content/uploads/2012/10/Side-plank-300x200.jpg)
Side plank
The hidden bonus track with a special background vocals by John Mayer: Instead of holding, move hip up and down 30 times.
Bridge
![[Bridge image]](https://www.nomeatathlete.com/wp-content/uploads/2012/10/Bridge-1-300x200.jpg)
Bridge
You brown-noser:Prop your feet on a stability ball and keep your legs straight. Hold yourself in a bridge position for as long as you are able.
6 Stretches for Runners (Don’t even think about skipping out on these!)
Contrary to popular belief, stretching is not one of those “hurts so good” activities. Stretching should only be good, period. If it hurts, you’re probably stretching too far.
Do these six stretches at the end of every workout (yes, every single one!). Stretches should be held for the duration of the stretch – don’t bounce. Every time you bounce during a stretch, a baby marmoset dies. (True story. I read it on the Internet somewhere.)
Gastroc Stretch
![[Gastroc stretch image]](https://www.nomeatathlete.com/wp-content/uploads/2012/10/Gastroc-stretch-1-200x300.jpg)
Gastroc stretch
Kneeling Hip Flexor Stretch
![[kneeling hip flexor stretch image]](https://www.nomeatathlete.com/wp-content/uploads/2012/10/kneeling-hip-flexor.jpg)
Kneeling hip flexor stretch
Hamstring Stretch
![[Hamstring Stretch image]](https://www.nomeatathlete.com/wp-content/uploads/2012/10/Hamstring-Stretch-300x200.jpg)
Hamstring stretch
Piriformis Stretch
![[Piriformis Stretch image]](https://www.nomeatathlete.com/wp-content/uploads/2012/10/Piriformis-Stretch-300x200.jpg)
Piriformis stretch
Knee to Chest Stretch
![[Single Knee to Chest image]](https://www.nomeatathlete.com/wp-content/uploads/2012/10/Single-Knee-to-Chest-1-300x200.jpg)
Knee to chest stretch
T Stretch
![[T stretch image]](https://www.nomeatathlete.com/wp-content/uploads/2012/10/T-stretch-300x200.jpg)
T stretch
About the Author: Susan Lacke, No Meat Athlete’s Resident Triathlete and author of the No Meat Athlete Triathlon Roadmap, is currently on Month 4 of no running due to a knee injury. It could have been prevented by … yup, the exercises and stretches above. “Like” her on Facebook for links to her latest ramblings in Competitor Magazine, Triathlete.com, and Fit Bottomed Girls.
Runners should always strength train in addition to their running—stretching is important too. Both will keep you strong, fit and injury-free!
Hope you’re able to run again soon, Susan! Injuries are never fun.
Ugh… you would post this the morning after I hyper-extend my knee playing soccer. Sending positive vibes that your recovery speeds up.
Thanks for the tips! Yesterday, I was tired after a long run and didn’t feel like going to the gym or yoga so I spent about 20 minutes on these exercises and stretches and felt great! I’m going to get better about incorporating them into my routine.
I knew of the importance of this but still didn’t follow through with post run stretching or any strength training. After loosing the last 3 months of the season for any real running due to Plantar Fasciitis I won’t be forgetting or neglecting it again. Thanks for the reminder and a few new exercises to try!
I enjoy reading your blog and am using your speedwork tips to improve my run time. My goal is to get to a 2:00 HM time on my upcoming race in January. I love your shirts…but am not yet at a “No Meat” stage to “legally” wear them… I’ll adore from afar. I’ve nominated you for The Very Inspiring Blogger Award. http://onthevector.com/2012/11/01/whoomp-there-it-is-the-fine-print/
Keep up the great reads! Cathy
It’s not often I laugh when thinking about difficult exercises, this was a great article!
Hey Susan,
great exercises. If you want to progress the bridge exercise even more, with your buttocks lifted alternately straighten one knee slowly while keeping the hips level. Hang in there with your injury. It sucks. But know that no matter what exercises you do there’s never a full guarantee against injury. I hope you are getting some good physicaltherpay!
Some of the poses are similar from Hatha yoga
These pictures are valuable in completing your directions here. Thanks a lot.
Thanks for the tips! I can use all the help I can get staying injury free. Definitely trying these moves after my next run!! 🙂
Great post, thank you! Keep the good work!
And obviously, take care of your knee!
How often do you recommend doing the strength training exercises and when? Is it okay to do these after a hard workout? I am currently marathon training and I really only have one day a week that I can fit in a strength session that does not fall before/after my speedwork or long run.
Interesting that you included the static stretches as there is so much controversy surrounding the pro/cons of stretching. Great article though and excellent writing! 🙂
Great article! Stretching and strength building exercises are often overlooked by runners (and triathletes I believe) because they’re time consuming and “boring”. I’ve definitely noticed an improvement in speed and endurance with the addition of the two into my training routine.
Which types of exercise should me performed after and before a long run up.
And also explain it briefly so i can able to understand and perform.
this helped me out with my middleschool genius hour project sooo much thankyou!