While running is an awesome exercise in and of itself, strength training is also an important part of becoming a better runner. Incorporating exercises that work your hamstrings, glutes and core can help you hit new distance and speed PR’s while also preventing injury.
Many runners are hamstring dominant, which can lead to unbalance and an improper running form. The deadlift uses a hip hinge that is important in running to strengthen and help you learn to engage your glutes.
How-To: With dumbbells in hand and feet shoulder-width apart, hinge at the hips, keeping a slight bend in your knees as you lower the dumbbells along your shins. Go as far as possible while still maintaining a flat back and then squeeze your glutes to come back up.
Planning to head out fora run and enjoy the nicer weather? Lisa McClellan, RRCA Certified Running Coach and blogger at RunWiki, shares her tips for maintaining proper running form, which she says helps you become a more efficient runner while also preventing injury.
Watch Your Heel Strike
Lisa says that heel striking in and of itself isn’t the major problem – it’s the fact that most of the time when you’re heel striking, you’re actually over-striding. The most commonly suggested foot strike is the midfoot strike, which helps control over-striding.
The key to becoming a runner is to take it one step at a time when you’re just starting out. You’re bound to make a few mistakes along the way, but check out these top 10 errors newbies often make so that you can learn from their mistakes and stay happy and healthy as you chase after your goal.
- Too much too soon
Running is a high-impact activity, so diving in too early can cause injuries. If you’re new to running, a good rule of thumb is to begin with a few light jogs per week and build up slowly from there. Increase your time by no more than 10 minutes every 2 weeks.