When you're training for a race, there's nothing more important than your running form. The better your form is, the faster and more efficiently you'll be able to run—and the less likely it will be that you'll get injured while running. These stability exercises can help improve your running performance by increasing strength and balance in your legs and hips.
Cossack Squat
How to do a Cossack Squat:
- Stand with your feet about 4-5 inches apart and parallel to each other, toes pointing straight ahead or slightly outward. Bend at both knees to lower your hips toward the floor, keeping the weight on the heels of your feet and not on the toes. Your back should be straight but not rigid; keep it loose and relaxed as you squat down until your thighs are parallel with or below knee level (or as far down as possible without losing balance).
- Return slowly to start position by pushing up through heels first, then rolling onto toes before lifting hips back up again.
Goblet Squat
Hold a dumbbell or weight in front of you with both hands to perform the goblet squat. Place your feet about shoulder-width apart and keep your back straight, head up, and chest out. Push your hips back as you bend at the knees to lower into a squat position. Please ensure not to round or arch your lower back during this movement--it should be in line with the rest of your body at all times during each exercise rep! Once at full depth (or close), return to standing by pushing through both heels until they hit firm ground again.
Dumbbell Romanian Deadlift
The Dumbbell Romanian Deadlift is a great exercise to improve your running form. It can be done at home or the gym, so it's easy to incorporate into any fitness routine.
The first step is to stand tall with feet hip-width apart, knees slightly bent, and back straight. Then sit back into a squat position while keeping your chest lifted and shoulders back (good posture!). Lift one dumbbell from the floor by extending through your hips until you're upright again, then lower down slowly until reaching parallel with gravity before repeating on the opposite side of the body.* The key here is to ensure that when you are standing up from doing this movement, your toes are facing forward instead of outwards or inwards, which can cause injury over time if done too often.* If needed, use a spotter or someone else who knows how to do these exercises properly so they can help guide them through each step correctly.*
Single-Leg Hip Thrust
The single-leg hip thrust is a great exercise for runners who want to build strength in their hips, glutes, and hamstrings. The movement involves lying on your back with one leg bent and the other straight with a weight resting on the thigh of that bent leg. Then, lift your hips off the floor so that both knees are at 90 degrees--your lower back should be flat on the ground throughout this movement.
- How to do it: Start by placing a bench or box behind you for support as you lay down on your back with both feet facing forward (or slightly turned out). Place a light dumbbell between your feet so it rests across both ankles, as shown in photo 1 above. Straighten out one leg while keeping its foot flexed slightly inward toward its body (photo 2). Now slowly lower yourself until there's no slack left in any part of either hamstring muscles or quadriceps muscles--this will feel like about halfway through an ordinary situp motion where there's still some tension left in those muscles before coming up again; hold this position for two seconds before returning up onto all fours without letting go of either foot (photo 3).
Weighted Step-Up
The weighted step-up is a great exercise to help you improve strength in the lower body and core. This movement strengthens your glutes, hamstrings, quadriceps, and hip flexors.
- Stand in front of a bench or box about knee height so that when you step up on it with one foot, your knee will be slightly bent (about 10 degrees).
- Keep your torso upright as if it were a plumb line from the center of gravity through your earlobes - don't lean forward at all! This will help keep your weight centered over the balls of both feet throughout this exercise rather than shifting forward onto only one leg, which could cause injury over time if done incorrectly.* Step up with one foot first, then repeat on the other side.* Don't let either knee go past your toes when stepping up; instead, focus on keeping them below parallel level with the floor.* Avoid locking out knees at the top position; hold briefly before lowering down again into another repetition if needed until the complete set has been completed
Forward Lunge with Heel Drive
To perform this exercise:
- Stand with your feet directly underneath your hips.
- Take a large step forward with one leg and lower into a lunge position while keeping the knee of your leading leg bent at 90 degrees.
- Drive through that heel to push yourself back onto two feet again.
- Repeat this process for ten reps on each side of your body before switching legs and performing another set.
This movement works primarily on hip stability, which can help improve running economy by helping you maintain an upright posture while moving forward at high speeds--a key factor in reducing fatigue during long distances or intense workouts like speedwork sessions or hill repeats!
This exercise should be performed 2-3 times per week as part of a warmup routine before running workouts (or any other type of physical activity).
Overhead Lunge with Triceps Extension
Overhead Lunge with Triceps Extension
This is a great exercise for runners, as it targets the core and the glutes. You'll also be working your shoulders and triceps, which can help to improve running form. To perform this exercise:
- Stand with feet hip-width apart, holding dumbbells at arms' length in front of you (or use two kettlebells).
- Take a large step forward into a lunge position, keeping weight on heels as you lower down until knees are bent 90 degrees or more; push back up through heels (not toes) to a standing position while extending arms overhead until reaching full extension of elbows. Lower back down into another lunge without letting shoulders drop below parallel height; repeat eight times per side before moving on to the next exercise in the routine.
These exercises help improve running performance.
These exercises help improve running performance, prevent injury, and improve strength, power, and mobility. They can be done at home with minimal equipment.
- Squats: Stand with feet slightly wider than shoulder-width apart and arms at sides, holding weights if desired (or no weight). Bend your knees until your thighs are parallel to the floor or until it feels uncomfortable in the knees or hips; keep your chest up as you do this exercise. Now push your butt backward so that your thighs are almost parallel to the ground before returning to the standing position; repeat for 8-12 repetitions on each leg, doing three sets total per day if possible.
Conclusion
The exercises listed above have been shown to improve running performance. You can do them at home or in the gym, but remember that it's important to keep track of your progress to know when to adjust your workout routine.
