Running Strength and Conditioning Exercises
The idea of this article is to be use as a reference point for exercises to condition the body to run. The list of exercises have links on how to perform them. With running there are a few key areas that you need to focus and work on, to get the body conditioned to run. These areas will provide the foundations to build off in order to improve your running:
Mobility
Core
Foot
Aerobic
Muscular
My other article “Conditioned to Run” explains the importance of addressing these key areas for conditioning the body to run.
Mobility Conditioning
For running the three main areas of mobility to address are your back, hip and ankle mobility. Good mobility can improve movement patterns, energy efficiency, posture and reduce the risk of getting injured.
Ankle mobility exercises
Plantar flexion exercise - Click here
Kneeing rockers - Click here
Dorsiflexion exercises - Click here
Calf exercises - Click here
Hip mobility exercises
Couch stretch - Click here
Hip flexor - Click here
Lateral lunges - Click here
Walking lunges - Click here
Leg swings - Click here
Hip mobility routine - Click here
Mountain climbers - Click here
Back mobility exercises
Overhead squat - Click here
Iron cross - Click here
Scorpion - Click here
Walk outs - Click here
Core Conditioning
The core can be developed through sit-ups, back raises and the plank but more effectively through big compound exercises such as squats, overhead squats and deadlifts.
Hollow position - Click here
Sit ups - Click here
Weighted sit ups - Click here
Russain twists - Click here
Plank - Click here
Side plank - Click here
Brace position - Click here
Foot Conditioning
Using simple foot exercises that ballet dancers use will strengthen your feet. Climbing will also develop the strength of your feet. Working on single leg exercises can help develop your balance, stability and proprioception of your feet.
Barefoot skipping - Click here
Barefoot jumping and landing - Click here
Calf raises - Click here
Toe raises - Click here
Inversions and eversion - Click here
Ballet dancing foot exercises - Click here
Aerobic Conditioning
Aerobic conditioning can be trained through long, low intensity runs or workouts. Doing more intense intervals or tempo runs will help you improve your anaerobic threshold so that you are able to run at a higher intensity while still using the aerobic system.
Continuous training - Click here
Interval training - Click here
Fartlek training - Click here
Anaerobic threshold - Click here
VO2 test - Click here
Predicted race time calculator - Click here
Breathing mechanics - Click here
Muscular Conditioning
Muscular conditioning involves addressing the three elements of strength, which are maximum strength, muscular power and muscular endurance. The following exercises are the movement patterns to build a good strength and conditioning foundation.
Basic movements
Reverse lunges - Click here
Squats - Click here
Pistol squat - Click here
Deadlift - Click here
Shoulder press - Click here
Push ups - Click here
Pull ups - Click here
Plyometric movements
Box jumps - Click here
Single leg box jumps - Click here
Side to side box jumps - Click here
Hurdle jumps - Click here
Depth jumps - Click here
Powerful movements
Clean - Click here
Snatch - Click here
Push press - Click here
Push jerk - Click here