Best exercises for runners are very important to know because you need to follow some core workout to improve your running. If you only run by skipping the core workouts, it will be exactly like the quote, “You are expecting to harvest carrots without planting even tomatoes first”. Yeah, this is true; many runners believe they can perform better by only following a well-designed running program. To tell you honestly, this is the only half of the truth. In addition to this strength and core, exercises will help your running and prevent injuries.
Best Exercises for Runners Knee
Most of the new runners or runners who ramp up mileage too fast they often face the hit of the dreaded runner’s knee or pain problem. In this case, runner’s knee makes it harder to motivate yourself to continue your jogging. You have to take at first the R.I.C.E (Rest, Ice, Compress and Elevate). Then you have to make sure prevent it from happening again.
- The First One is – Quads
In this way, you have to stand with your back against a wall. Keep your two feet out in front of you. Bend your knees and slide your back down the wall in a position so that your knees stay in a 90-degree angle. During this time, your thighs should remain parallel. Now, hold this position for 30 to 60 seconds and then stand up. For good results, repeat this for three reps.
- Calves- Next stands a little less at your arm’s distance from a wall. Further keep your feet parallel, step your left leg forward and right leg back. Then bend your left knee, press through your right heel. Afterward, hold on 20 to 30 seconds and switch legs.
- You can also try Hamstrings, Lateral exercises to strengthen your muscles of hips, butt, and thigh areas.
Best Exercises for Runners Weight Training
These exercises are also very beneficial for runners’ weight training. In particular, start with two reps per leg in each set.
Try Forward Lunge- To do this, take a step forward with your right leg. With this in mind, your knee will position over your ankle. Then lower your body and make sure your left knee brushes the ground. After finishing this step back and repeat on the other side.
Lateral Lunge- At first step out to your right side. Keep your both feet pointing ahead of you. After this lower your body, keep your left leg straight. Well, step back to center and repeat it for another side.
Try Twisting Lunge- Similar to forward lunge only difference is you have to rotate your torso to the same side. Later step back and repeat for another side.
These are the best exercises for runners strength, in the prevention of their knee pain and weight training. These are as much as important if you’re already facing an injury. Therefore, in just a few weeks, you’ll feel the difference.