At Fick PT & Performance we know, that running is a fantastic way to improve your fitness, but it’s not just about hitting the pavement day after day. Whether you’re a seasoned athlete or a weekend warrior, incorporating specific running exercises into your routine can make a significant difference in your performance.
The key to improving speed and endurance lies in strengthening the muscles that power your runs and enhancing your flexibility, all while preventing injury.
In this blog, we’ll dive into the top 5 running exercises you can start doing today to boost your speed and endurance.
Before we get into the exercises, it’s important to understand that running is more than just about running itself.
Incorporating common running exercises into your routine will help build strength, correct muscle imbalances, and improve your overall running mechanics.
Top 5 Running Exercises
1. Lunges: A Great Strength Builder for Speed and Endurance
Lunges are one of the best common running exercises you can do to build the muscles used in running. They work your quads, hamstrings, and glutes—key muscle groups that generate power when you run. The better you train these muscles, the more efficient your stride becomes, ultimately improving your speed and endurance.
How to Do It:
- Stand with your feet hip-width apart.
- Take a step forward with one foot, lowering your hips until both knees are bent at about 90 degrees.
- Push off your front foot to return to the starting position.
- Alternate legs, making sure to maintain a strong posture throughout.
Lunges are a dynamic exercise that also improves balance and stability, both of which are crucial for maintaining good form during long runs. By strengthening these key muscles, you’ll see improvements in your stride length and overall running speed.
2. Plank to Push-Up: Strengthening Your Core for Stability
A strong core is essential for every runner, and the plank to push-up is a fantastic way to engage and strengthen your abdominal muscles, obliques, and lower back. This exercise targets the core muscles that stabilize your body while running, making it easier to maintain form and prevent fatigue.
How to Do It:
- Start in a forearm plank position with your body in a straight line.
- Push up onto your hands, one arm at a time, until you’re in a high push-up position.
- Lower back down to your forearms, one arm at a time, returning to the plank position.
- Repeat for 30 seconds, then rest.
Incorporating the plank to push-up exercise into your routine helps improve running posture, reduces the risk of injury, and allows you to sustain better form throughout your runs.
3. Squats: Build Power for Every Step
Squats are another essential exercise in building strength and power. They work your glutes, quads, and hamstrings—all critical muscles that propel you forward when you run. Regular squats will help you run faster and longer by building explosive power in your legs.
How to Do It:
- Stand with your feet shoulder-width apart.
- Lower your body as if you’re sitting back into a chair, keeping your knees behind your toes.
- Go as deep as you can while keeping your chest upright and your back straight.
- Push through your heels to return to the starting position.
Squats are one of the most effective common running exercises, allowing you to enhance muscle endurance while also increasing strength. You can modify squats by adding weight or performing jump squats to increase intensity and challenge your body further.
4. High Knees: Improve Your Running Form and Speed
High knees are a great exercise for improving your running form and engaging your hip flexors, core, and quads. This exercise boosts your heart rate and increases flexibility, which helps to improve your overall speed and endurance.
How to Do It:
- Stand tall with your feet hip-width apart.
- Lift one knee up to your chest, ensuring you drive through your hip flexor.
- As you lower that leg, drive the opposite knee up toward your chest.
- Continue alternating legs at a fast pace, focusing on keeping your core engaged and your posture straight.
High knees not only help strengthen the muscles used for running, but they also teach you how to move your legs faster, which is key for increasing your running speed. By performing this exercise regularly, you’ll notice a faster, more efficient stride.
5. Single-Leg Deadlifts: Build Strength for Better Strides
The single-leg deadlift is an excellent exercise for runners because it targets the hamstrings, glutes, and lower back while also improving balance and stability. This move is especially useful for enhancing your running form and preventing injuries in the lower body.
How to Do It:
- Stand on one leg with your knee slightly bent and a dumbbell (or body weight) in your hands.
- Slowly hinge at your hips, lowering your torso toward the floor while keeping your back straight.
- Extend your free leg behind you for balance, keeping it parallel to the ground.
- Return to the starting position and repeat on the other leg.
Incorporating this exercise into your routine helps build strength in the muscles responsible for driving your stride, making it easier to power through longer runs without fatigue. It also targets the hamstrings, which play a major role in propelling you forward during each stride.
The Importance of Cross-Training for Runners
While focusing on common running exercises can certainly enhance your performance, cross-training is also a key factor in injury prevention and long-term running success.
Cross-training allows you to engage different muscle groups and reduce the repetitive stress that running places on your body. Activities like swimming, cycling, or strength training provide variety, helping you build strength and endurance while reducing your risk of overuse injuries.
Additionally, incorporating flexibility exercises like yoga or dynamic stretching can help improve your range of motion and posture, leading to a smoother, more efficient running form.
Together, these practices can help boost your speed and endurance while reducing the risk of injuries.
Conclusion: Consistency Is Key for Success
Improving your running performance doesn’t require you to run faster or longer every time.
Instead, by incorporating these top 5 running exercises into your weekly routine, you’ll build strength, flexibility, and endurance that will help you go further and faster over time. By focusing on common running exercises that target your core, legs, and stability, you can enhance your running form, increase your power, and prevent injuries along the way.
If you’re struggling with running injuries or want to improve your recovery and performance, at Fick PT & Performance we are here to help.
This month, we’re offering a FREE Discovery Visit to assess your running form, identify potential areas of weakness, and help you design a recovery plan that works for you.
Take the first step toward better running today—click here to book your free visit now!
Other Free Resources:
Read our blog: 5 Proven Tips To Ensure You’re Running Strong
Read our blog: 5 Tips to Avoid Knee Injuries When Running You Need To Hear
