If you’re a runner, you’ve likely focused on perfecting your training plan, fine-tuning your diet, and picking out the best gear. However, there’s another crucial component that might be missing from your regimen: functional strength training. Far from being just a buzzword, functional strength training (FST) is the unsung hero in a runner’s toolkit, essential for building strength, preventing injuries, and improving posture and running gait.
Runners often develop muscle imbalances from the repetitive motion of the sport. Functional strength exercises correct these imbalances, leading to better posture both on and off the track. Improved posture isn’t just about looking good – it’s about running efficiently and reducing strain on your body. A proper running gait is crucial for efficiency and injury prevention. Functional strength training improves joint mobility and muscle flexibility, contributing to a smoother, more natural running stride.
1. Bulgarian Split Squats
- Stand about two feet in front of a bench. Extend one leg back and rest the top of your foot on the bench.
- Squat down by flexing the knee and hip of your front leg.
- Push back up to the starting position.
2. Romanian Deadlift
- Hold a barbell or dumbbells in front of your body, palms facing you.
- With a slight bend in your knees, hinge at your hips to lower the weights towards the ground, keeping your back straight
- Rise back to the starting position
3. Band Crawl Walk
- Place a resistance band around your legs just above the knees.
- Get into a quarter-squat position and step to the side, maintaining tension in the band, then step the other foot in the same direction
- Continue side stepping for a set distance or reps
4. Barbell Hip Thrusts
- Sit on the ground with a bench behind you and a barbell over your legs.
- Lean back against the bench so that your shoulder blades are near the top of it
- Drive through your feet, extending your hips vertically with the barbell
5. Cable Chop
- Stand to the side of a cable machine.
- Grab the handle with both hands and pull it across your body to the opposite side, rotating your torso while keeping your arms straight
6. Dumbbell Farmer’s Walk
- Hold a heavy dumbbell in each hand with your arms at your sides
- Stand tall and walk forward for a set distance or time.
7. Pull-Ups
- Hang from a pull-up bar with your hands slightly wider than shoulder-width apart
- Pull yourself up until your chin is over the bar, then lower back down
8. Barbell Clean and Press
- Start with the barbell on the floor.
- Bend and lift it in a swift movement up to your shoulders, then press it overhead.
9. Calf Raises
- Stand with the balls of your feet on a raised surface, heels hanging off
- Push through the balls of your feet to raise your body upward.
10. Psoas March
- SLie on your back with a resistance band around your feet.
- Bring your knees up so your hips are at 90 degrees.
- Extend one leg at a time, like marching, while keeping your core engaged and lower back pressed to the floor.
No comment yet, add your voice below!