While the old fashioned training for running was literally just running, modern science tells us that the fastest, longest distance, and injury free runners maintain regular strength training workouts. The gym is not even necessary for most of the workouts, just 10 to 20 minutes at least three days a week in your living room will suffice. Of course as with any athletic regime, don’t forget regular stretching and a healthy diet to boost your best performance.

 

The most common injury for runners, especially long distance runners, is hip injuries. Weak hips may be to blame for ITB injuries, thus body weight and stretching focusing on the hips and glutes can prevent this. Try 30 repetitions of Lateral Leg Raises, 5 sets of side to side shuffles (think basketball defense), or 20 reps of the Iron Cross on both legs.

 

Remember that the gym and heavy weights are not necessary for all of these moves. Using your body weight is a great quick workout. Try doing sets of lunges, planks, side planks, push-ups, and pistol squats. Start slow with less repetitions and fewer exercises. As you progress, add reps and more bodyweight exercises. These routines are best for recovery and also the prevention of injuries.

 

Heavy weights, though, are also important for building the right muscles for running better. Using compound and multi-joint exercises will help you train the movements you need rather than just the muscles independently. Try weighted deadlifts, squats, bench presses, and even step-ups to develop muscles.

 

Before launching into regular gym sessions, have a New Jersey personal trainer help develop the right routine for you. A Hoboken personal trainer can show the exact postures necessary for the most effective workouts, and can offer help in preventing injuries while in the gym. Having someone give feedback during workouts is also important, and a personal trainer in Jersey City can provide just that.