1. Banded Mule Kicks
Banded mule kicks are an effective exercise for targeting the glutes, hamstrings, and lower back. This movement can be performed using resistance bands to add extra challenge and enhance muscle engagement. They also help improve hip stability and enhance core strength.
2. Step-Downs
Step-downs help to enhance strength, stability, and control, particularly in the lower body. Super controlled, eccentric movement; these exercises can help improve running mechanics and prevent injuries.
3. Single leg Romanian Deadlift
A single leg Romanian deadlift (RDL) is beneficial for runners as it significantly strengthens the hamstrings and glutes, crucial muscles for running power and stability, while also improving balance and proprioception, which can help prevent injuries and enhance performance across different running terrains and speeds;Â essentially, it trains the muscles used in running in a unilateral manner, focusing on eccentric hamstring contraction which is key during the running stride
4. Weighted Hip Thrust
Hip thrusters strengthen your glutes in a way no other exercise does. They help build strength and power in your posterior chain, which is also important for stabilization in your core.
5. Two-handed Kettlebell Swings
Two-handed kettlebell swings are beneficial for runners because they significantly strengthen the posterior chain (glutes, hamstrings, and lower back), which is crucial for generating power and propulsion during running, leading to improved stride efficiency, increased running speed, and reduced risk of injuries;Â they also provide a great cardiovascular workout by elevating heart rate quickly.
Incorporating these exercises into your training routine can significantly benefit your running performance and reduce the risk of injuries. Always consult with a coach or PT to ensure proper form and technique.
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John Withinshaw Running Coach

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