If you’re one of the many people who consider running the most enjoyable form of exercise, you will see huge gains in incorporating strength-training exercises into your routine. Strength training is a crucial component of your roadwork, as it helps improve your muscles’ flexibility and your joints’ range of motion, thereby enhancing your power, stability, and coordination as well as lowering your risk for injury.
To help yourself become a stronger, faster, and better-equipped runner and unleash your full potential, try these strength-training exercises our orthopedic surgeons here at Orthopaedic Associates of Central Maryland recommend for avid runners like you.
Press-Ups
To perform press-ups, lay face down with your hands on the floor on either side of your chest with your toes tucked under. Next, press down into your hands and raise your body off the floor, keeping your body straight and avoiding stretching your neck. Once your arms are almost fully extended, lower your body close to the floor. Perform 2 sets of 10 repetitions.
Step-Ups
To do step-ups, stand in front of a bench. Place one foot on the bench and push off your rear leg to step up. Keep your body straight and your knee over your ankle on your supporting leg. Bring your hips forward and up instead of pulling forward with your knees. Bring your trail leg up to a high knee position without touching the benching, then lower it to the floor. Do 2 sets, 10 repetitions on each side.
Walking Lunges
Stand with your feet shoulder-width apart, and take a big step forward with one leg while lowering your body and rear knee toward the floor. Keep your front knee over your ankle and your body upright. Then push off your rear leg and step your front leg backwards to meet your rear leg. Repeat 8 times.
Squats
To do squats, stand with your feet a bit wide apart and your toes pointing slightly outwards. Lower yourself, bending at your knee and hip. Keep your knees over your ankles and your chest up, then push up through your heels to return to the standing position. Perform 2 sets, 15 repetitions.
Glute Bridge
While laying on your back with your arms by your sides and your feet flat on the floor, raise your hips up creating a straight line between your knees, hips, and shoulder. Protect your neck by keeping your shoulders on the floor. Hold this position for a few seconds, then slowly lower yourself back down. Do 2 sets of this exercise, 15 repetitions each.
Leg Raises
While laying on your back with your arms by your sides, bring your feet together and raise them up as close to a vertical position as it feels comfortable. Then lower your feet up to an inch above the floor. Repeat this exercise 10 times for each of 2 sets.
Orthopedic Surgeon in Jessup, Maryland
At Orthopaedic Associates of Central Maryland, our board-certified orthopedic surgeons pride themselves on their commitment to delivering high-quality, comprehensive care. As part of that commitment, we take pleasure in teaching our patients strategies that will help them protect, maintain, and improve their musculoskeletal health.
Call our office today at (410) 644-1880 or use our secure online form to schedule an appointment with one of our orthopedic surgeons. For your convenience, we have five locations in the Baltimore area, including a dedicated physical therapy facility in Jessup, MD.
