Are you getting ready for your local Thanksgiving Day Race or just trying to stay healthy while running this winter? At Vital Force Physio, our performance physical therapists preach the importance of cross-training to our runners. Resistance training and accessory exercises enable runners to address weaknesses and performance impairments in their running form. When runners perform exercises outside of their weekly running mileage, they allow their body to recover, get stronger, and stay injury-free.
Check out Vital Force Physio’s Top Exercises for Running Performance and Injury Prevention below!
Single Leg Romanian Deadlift: https://youtu.be/MK-Yu8kotfA?si=qAvNqlY_1LNMCc73
This exercise improves single-leg stability and strength that is required during the force acceptance phase of a runner’s stride.
Bulgarian Split Squat: https://youtu.be/I_tUNHU_OPU?si=uoftmaCC9LrCoPoA
Runners need strong quads and glutes to produce force during the push off phase of running. This strength will in turn increase a runner’s speed and efficiency!
Side Plank Rows: https://youtu.be/07gfG9g72dc?si=uaFj_3vxl6ZlXcxO
Core strength is vital for a healthy and high performing runner. A stable core can accept the forces of the uneven ground during runs and distribute forces properly through the lower body for faster times.
Eccentric Single Leg Heel Raises: https://youtu.be/_2Wd6UNRLfo?si=kQQ-H_kmE_e8CJvh
Strong tendons equate to a better runner! It is important for runners to build up their Achilles tendon strength for the high volume of steps they take during each long run. It will also help to prevent and address some Achilles related injuries and pains.
This is by no means an exhaustive list of accessory work runners can perform in the gym. But it is a start! Remember, our goal is to be an athlete for life. Let’s put in the work to ensure we are healthy, pain-free, and high-performing with all of the activities we love!
Dr. Bryan Vranic, PT, DPT, CSCS
Physical Therapist, Vital Force Physio
This is not intended to be medical advice. It is for educational purposes only. Please consult your Physical Therapist, Physician or Healthcare Provider before starting any new exercise program.