Need a quick and effective way to get in shape while enjoying the great outdoors? Running is your answer! It's an activity that can be done anytime and anywhere, making it one of the most popular exercises to spark a positive change in your lifestyle, Physician and Running Coach Dr. Megan Roche says. But like any sport, running requires practice, discipline, and effort to achieve your fitness goals.

Whether you're a beginner or a seasoned runner, incorporating the right exercises into your training routine can help you become faster, stronger, and more efficient in your movements, according to Elite Runner and Coach Shaun Dixon.  

In this article, we'll be discussing five exercises that can help you become an efficient runner, along with step-by-step instructions, tips, and benefits of each exercise.

Planks

Steps:

1. Start by getting into a push-up position, with your hands directly under your shoulders and your toes on the ground.
2. Keep your body straight and your core engaged.
3. Hold the plank position for 30 seconds to 1 minute, or as long as you can without compromising your form.
4. Repeat for 3 sets.

Tips:

• Don't let your hips drop or your lower back sag when you're planking.
• Keep your head in a neutral position and your gaze fixed on the ground to avoid straining your neck.
• If you want to increase the difficulty, try side planks or reverse planks.

 

Benefits:

• Planks strengthen your core muscles, which are essential for maintaining proper posture and form when running.
• They also improve your overall stability and balance, reducing your risk of injuries and improving your endurance.
• Planks are a low-impact exercise that you can do almost anywhere, making them a convenient option for runners with busy schedules.

Leg Swings

(Image from FITS Toronto)

Steps:

1. Stand with your feet shoulder-width apart and your hands on your hips.
2. Swing one leg forward and backward, keeping it straight and parallel to the ground.
3. Swing the same leg sideways, across your body, and back to the starting position.
4. Repeat on the other leg.
5. Do 3 sets of 10-12 reps on each leg.

Tips:

 

• Keep your core tight and your upper body stable throughout the exercise.
• Swing your leg gently and smoothly, without jerking or bouncing to prevent the risk of injury.
• If you want to increase the difficulty, try holding a resistance band or a medicine ball in front of your chest.

 

Benefits:

 

• Leg swings improve your hip mobility and flexibility, reducing your risk of injuries and improving your range of motion when running.
• This exercise focuses on building glutes and hamstrings, which are crucial for generating power and maintaining proper form when running.
• Leg swings are a quick and easy exercise that you can do anywhere, making them a great option for runners who need to stretch on the go.

Single-Leg Deadlifts

(Image by Girls Gone Strong)

Steps:

1. Stand with your feet hip-width apart and your hands on your hips.
2. Lift your left foot off the ground and hinge forward at your hips, keeping your back straight and your core tight.
3. Lower your torso until your left leg and your torso are parallel to the ground.
4. Push back up to the starting position and repeat on the other leg.
5. Do 3 sets of 10-12 reps on each leg.

 

Tips:

• Keep your core tight and your back straight throughout the exercise.
• Focus on keeping your balance and stability on one leg.
• If you want to increase the difficulty, try holding a dumbbell in each hand or adding a calf raise at the end of each rep.

 

Benefits:

• Single-leg deadlifts improve your balance and stability, reducing your risk of injuries and improving your running form.
• They also strengthen the major muscles in your legs like the glutes and hamstrings, which are crucial for generating power and maintaining proper form when running.

Box Jumps

Steps:

 

1. Stand in front of a sturdy box or bench that's about knee height.
2. Jump onto the box, landing with both feet and your knees bent.
3. Stand up fully on the box, then step or jump back down to the starting position.
4. Perform 3 sets of 5-10 box jumps.

 

Tips:

 

• Start with a lower box and work your way up as you get stronger and more comfortable with the exercise.
• Land softly on the box to avoid injury risks such as jarring your joints.
• If you want to increase the difficulty, try adding a hop or a 180-degree turn at the end of each jump.

 

Benefits:

 

• Box jumps improve your explosive power and speed, which can help you become a faster runner.
• They also work your leg muscles and increase core strength, improving your overall running performance.
• Box jumps are a fun and challenging exercise that can help you break up the monotony of your training routine.

Side Shuffles

(Image by Skimble)

Steps:

1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Take a few steps to the right, using small and brisk movements.
3. Repeat in the other direction,
4. Continue shuffling back and forth for 30-60 seconds, then rest and repeat for 3 sets.

 

Tips:

 

• Keep your knees bent and your hips low throughout the exercise.
• Stay light on your feet and focus on quick, explosive movements.
• If you want to increase the difficulty, try adding a resistance band around your ankles.

 

Benefits:

 

• Side shuffles improve your lateral speed and agility, which can be helpful for trail runners or anyone who needs to navigate uneven terrain.
• They also work your glutes and quads, which are important muscle groups for improving explosive speed.
• Side shuffles are a fun and dynamic exercise that can help improve your overall athleticism and coordination.

 

Conclusion:

Improve your running abilities by adding these five exercises to your routine, which can increase your speed, strength, and efficiency. Begin with a slow pace and gradually increase the intensity and frequency of your workouts. Make sure to warm up and stretch properly before and after each exercise to prevent injuries and maximize results.