Training tips for runners

Wednesday 1st June 2022

Whether it’s a quick sprint on the treadmill or a leisurely long-distance trail run, running is one of the most popular forms of cardio - and it’s easy to see why.

Why we love to run

Requiring no equipment or special skills, running is one of the easiest and most convenient forms of exercise accessible to a wide variety of people, demonstrated by training plans such as the NHS’ Couch to 5k.

It’s no wonder there are so many advocates for running – it’s a fantastic way to burn calories, improve your cardiovascular health, lower your blood pressure and reduce your body mass percentage.

However, as a high impact exercise overtraining can lead to injury and burnout, which is why a balanced approach can be the answer to faster, more efficient and pain-free running.

For best results, mix it up

If you want to see the best results from your running, build a fitness regime that encompasses other forms of exercise to complement your progress on the pavements.

So many different muscle groups are at work when you run that it’s important to strengthen them to make you more efficient when you do take to the treadmill.

Muscles to target

  • Legs

Continue to strengthen the muscles in your legs even when you’re not running by focusing on bodyweight exercises such as squats, lunges, calf raises and knee curls.

  • Glutes

Strength training can be a great way to complement your running, as the focus on squats, deadlifts and other powerful moves will activate your glutes and make you a more effective runner over time. Bodyweight exercises such as clam shells, glute bridges and donkey kicks will also help to achieve this.

  • Abs

A strong core will elevate your running progress, as it allows the pelvis, hips and lower back to work together more smoothly and expend less energy. All forms of plank exercises can help with this, as well as ab crunches, ab bicycles and press ups. Incorporating Pilates into your fitness regimen can be a great way to strengthen your core with a low impact workout.

  • Shoulders & Arms

Strong shoulder muscles can reduce your risk of injury and make you a more efficient runner. Free weights such as dumb bells are a great way to build shoulder muscle with moves that target the back, shoulders, biceps and triceps.

How to support your running in the gym

Here’s a quick regime you can try in the gym focusing on building strong muscles for running. If in doubt, always consult a member of the Wellness Team before embarking on a new workout.


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