4 Crucial Conditioning Exercises for Runners

So you want to be a runner? That’s a fine and noble fitness goal. Unfortunately, running as an adult isn’t quite the same as doing it during recess. You need a proper fitness plan, hydration strategy, and conditioning exercises. Yes, you must support your running with non-leg workouts.

Whether you’re a sprinter or a marathoner, your legs will need strength either for power or endurance. It’s a vital component for overall running performance, improving your coordination, and preventing injury. According to a 2005 study in the British Journal of Sports Medicine, weight training helps increase your speed and maximum oxygen uptake.

Here are some conditioning exercises for strength:

Lunges

Swimming

Cycling

It’s easy to assume that running is all legs. However, a  strong core  keeps you more stable, which is essential when you’re running – more so when you’re running on non-flat surfaces. A weak torso means the rest of your body has to overcompensate and receive extra strain. According to a 2018 Journal of Biomechanics study, most running injuries are actually due to a frail midsection.

Try these body conditioning exercises to work your core:

Russian twists

Planks

Dead bugs

When you’re working on your core, don’t neglect your spine. Proper posture also keeps you more stable. It also maintains a correct stance, thus making your expend effort more economically and preventing unnecessary form-related injuries. Do you notice that you slouch the longer you run? Leaning forward puts an extra burden on your joints and your spine and shoulders. You may need some of these body conditioning exercises to strengthen your back.

Seated cable rows

Yoga

Deadlifts

Many runners overlook the function of toned and conditioned arms in the sport. However, just try imagining running (or even walking) without swinging your arms. Your arms’ positions are crucial to your core’s form. Your arm swing also affects your stride and balance. According to former elite racers, it’s easier to exercise control over your arms than your legs when you’re running. Use your upper extremities to drive your runs.

Correct arm swing also reduces tension in the core and allows you to move more efficiently. A 2014 Journal of Experimental Biology study reports that you can save 13% of your energy with the correct arm movements. Work on your arms with these body conditioning exercises:

Push-ups

Tricep dips

Kettlebell swings

However, note that none of these strength and conditioning exercises are exclusive to a specific body part. You can save time and effort by employing full-body workouts. Ask your running coach for the best exercises to fit your program.

Running is one of the most challenging cardiovascular workouts. Whether you’re on your treadmill or you dash outdoors, make sure to swipe on Rexona Men Ice Cool Roll-on Antiperspirant Deodorant. Its MotionSense technology protects you from sweat and odor for up to 48 hours.

Avoid acne on your scalp, chest, and back by showering after training. Use CLEAR Cool Sport Menthol Anti-Dandruff Shampoo for Men to wash off grime on your hair and LIFEBUOY Antibacterial Bodywash Total 10 to get rid of any post-workout debris on your skin.

Ready, set, run! These conditioning exercises will make you a champ runner soon enough!