As we begin May and as we are almost half way done with the Chicago Marathon base training, I want to take some time to share a few simple strength training exercises that are beneficial to runners in order to avoid injury and help run with better posture. A common mistake beginner runners make is that when it comes to doing core and strength exercises, they do none. This tends to lead to them becoming injured and possibly not running or not finishing the marathon they’re training for. I’m here to help avoid this terrible situation!
Please see the images below for a few simple exercises you can do after running and/or on your days off from running. I would recommend doing 3 sets of 12 reps each side, and doing these 2-3 times a week. If 12 is too many, start at 8 or 10. Then over time add until you get upwards of 25. For the planks, start at holding for 10 or 15 seconds, three separate times with a brief break between them. Over time, add time to this plank until you eventually get to 30 seconds or longer. In addition to these exercises, be sure to drink lots of water and stretch as well! I will post some stretches in the future, but for now will start with these simple strength exercises below:
What exercises do you do to prevent injury while running and training for races? Leave ideas in the comments. Thanks!