Strength Moves For Runners

Long distance runner and Ozfit PT, Lisa Clayton, shows us how to get into shape for running season

Hitting the bricks is important, but if you really want to go the distance, strength plays a huge role too. It not only helps you perfect your running form, but your balance as well. For best results, perform strength exercises two or three times a week. Do your strength exercises on lighter training days or on rest days. If you follow a training plan, it’s best to build strength in the earlier phases and ease up on exercising as your endurance training increases. However, short and middle distance runners can maintain strength training right through.

Single-Leg Glute Bridge
Lie on your back in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Gently contract your abdominal muscles to flatten your lower back into the floor. Hold this gentle muscle contraction throughout the exercise. Lift your right leg up and point your toe. Keeping your abs contracted, lift your hips off the floor. Your left heel is pressing into the floor for added stability. Avoid pushing your hips too high as this can cause over arching of the lower back.
Sweat it! Do 12 to 15 reps with each leg and three sets.

Wall Sits
Your legs and butt get you going and power up your runs, but running or walking alone isn’t enough, especially when your weekly mileage begins to add up. This move improves lower-body muscle endurance, plus helps strengthen your abs.
Stand with your back against a wall, feet about two to three feet forward. Bend knees 90 degrees, sliding your back down the wall, making sure your knees are aligned over the ankles.
Sweat it! Hold for 30-60 seconds.

Runner’s Crunch
Lying flat on your back, rest your elbows at a 90-degree angle on the floor. Keep your legs extended out in front of you.
With your core engaged, roll up by bringing your shoulders off the ground, followed by each vertebra until your lower back is off the floor.
At the top of your roll-up, bring your right knee up to meet your left elbow.
With control, as you straighten your leg, slowly peel your back down, vertebra by vertebra, until your shoulders are the last to touch the floor.
Sweat it! Do 10 reps each leg and three sets.

Ozfit offer mixed bootcamp, female only, boxfit and yogafit classes. Venues include Singapore Botanic Gardens, Fort Canning Park, East Coast, Sentosa and The Lawn @ Marina Bay. To find out more about Ozfit or book a session visit www.ozfit.com.sg.