In the old days, runners ran. (Seriously: Ask runners a few generations older than you what they did for their daily workout, and they’ll likely answer: “I ran.”). But no matter what race you’re preparing for, you might not want to stick to this old training routine. We’ve learned a lot over the last 30 to 40 years, and running has evolved. You might like Which Is Better on a Treadmill: Incline or Speed Intervals? Today, runners need to do more than just run. Runners need to be strong and athletic. If they’re not, they can get hurt even if they practice good running form. In fact, some injury statistics put the annual injury rate for runners as high as 85 percent. Reducing the injury rate isn’t that difficult, though. In fact, runners can do so effectively with just 10 to 20 minutes of strength training each day. The benefits of strength training for runners—for both injury prevention and performance—are real. Whether your goal is simply to run easier with less pain or to run faster in your next race, a few strength sessions every week can help. Using runner-specific strength exercises will increase structural fitness—or the ability of your bones, ligaments, tendons, and muscles to withstand the impact of running. While most forms of strength training can help improve overall performance, adding heavy resistance exercises, in particular, can make you faster during the final sprint of a race. Effect of resistance training regimens on treadmill running and neuromuscular performance in recreational endurance runners. Mikkola J, Vesterinen V, Taipale R. Journal of sports sciences, 2011, Aug.;29(13):1466-447X. Strength work is especially important for injury-prone runners and those who are putting in a lot of miles (Marathoners should aim for at least three strength workouts every week). While building your aerobic engine (read: endurance) through running, it’s key to counteract all that wear and tear with the right exercises. Since many of us live fairly sedentary lives in front of a computer all day, it’s no wonder running injuries are so common—we’ve lost all our strength. Luckily, there are specific exercises that can counteract this strength loss and are highly effective for runners.

Exercises All Runners Should Do 1. Compound Movements Share on Pinterest The best exercises for runners train movements, not muscles—so stick to compound, multi-joint exercises (and make sure your form is correct!). Some of the classics include deadlifts, squats, pull-ups (or these exercises if you’re still learning a pull-up) bench press, and step-ups onto an elevated platform. These exercises target functional movements that we do in real life: bending down, pushing and pulling things, and picking things up. 2. Bodyweight Exercises Complement compound movements with a good dose of bodyweight exercises you can do after an easy run (We’ve included a few suggestions below). Bodyweight routines can help you recover from running while still building the strength necessary to help prevent future overuse injuries. Other effective exercises you can do almost anywhere include lunges, planks, push-ups, side planks, bird-dogs, and side leg lifts. All of these build the core strength you need to prevent injuries and get stronger.You can also try some of these at-home bodyweight workouts:30-Minute No-Equipment Bodyweight Workout30-Minute Strength and Cardio Circuit to Challenge Your Whole BodyThe Quick But Intense Bodyweight Workout 3. Hip Strengtheners A majority of running injuries are caused by weak hips—a major problem area for runners who sit for most of the day. One solution is the ITB Rehab Routine, a series of exercises that treats and prevents IT band injuries but also works well for general injury prevention. It focuses on hip and glute strength—two of the most important stabilizing muscles that are used while running. Foam rolling is another great option for muscle recovery and injury prevention. Strength sessions can be quick: Simply pick three to five exercises and do two to three sets each, aiming for four to eight repetitions. And don’t be afraid to lift heavy: Remember, heavy weight helps runners. Just keep in mind that heavy-weight routines are more intense and should be done just one to two times every week.