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Running (or jogging) has amazing physical and mental health benefits, but it does come with its own set of risks if need to be wary of.
As a personal trainer, I find myself frequently reminding people that you don’t start running to get fit and strong, you need to be fit and strong before you start running!
If you’re overweight, or haven’t run or been to the gym in a while, then running can be quite stressful on your back, hips, knees, ankles and feet. If you have a desk job then there’s a high possibility that you have some muscle tightness, weaknesses and postural issues which will only further exacerbate these niggles.
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Here’s a list of 10 exercises every runner and aspiring runner should include in their exercise program to keep the body balanced, strong and stable, and better prepared to tolerate the strains and stresses of a running program.
(There is one caveat here: this is not a tutorial on how to do these exercises properly, which is imperative. Poor form will do more harm than good. Learning from a good coach is recommended!)
1. Deadlifts
Deadlifting
© David Tittle/Red Bull Content Pool
With many runners succumbing to the same postural issues as office workers (rounded shoulders, forward head posture, tight and overactive quads and hip flexors), the deadlift is the perfect antidote as it strengthens all the opposing muscle groups along your ‘posterior chain’ (basically all the muscles that run down the back of your body from head to toe).
This will help with balancing out your strength, maintaining proper posture and mitigating potential muscle imbalances and overuse injuries from running.
2. Squats
Squats target the quads, glutes, hamstrings and lower back
© Jan Kasl
Squats done properly are a great mobility and strength movement all in one, and for this reason they should be a staple in everyone’s fitness program. Great for strengthening quads, glutes, hamstrings and lower back and will go a long way in sparing your joints from the ‘pounding of the pavement’ with the added muscular strength and support.
3. Lunges
Like running, lunges require a great amount of strength and stability
© Dan Sheridan/INPHO
There is a big functional carryover from lunging to running, with lunges working on very similar physical qualities needed to run well. If you watch someone doing a walking lunge its basically slow motion running through a greater range of motion, requiring extra strength, mobility, and stability. Being able to lunge well with extra weight, with stability and structural integrity through the hips, knees, ankles and feet should be a pre-requisite before doing any sort of consistent running training.