-Shira. From lack of injuries to overall strength and power, strength training is a must when it comes to becoming a better runner.

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Noel Garrett
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2 Strength For Runners There is a difference between runners who run and those who run and strength train. In fact, the biggest difference among female runners are those who prioritize weights rather than the pavement. From lack of injuries to overall strength and power, strength training is a must when it comes to becoming a better runner. I have highlighted for you the top 8 strength exercises for female runners. It is to be noted that for BEST results, both on the pavement and with your body composition, you must add some weights and don t be afraid to make them heavy. Yes, even on the leg exercises. I have outlined the top exercises, written a description and also added some photos. There are many variations of these exercises and all can be done with at home with dumbbells or at a gym with barbells or kettlebells. -Shira

1. Squat (A runner s best friend) Stand with your feet parallel and a comfortable distance apart with your weight evenly distributed between both legs.

3 1. Squat (A runner s best friend) Stand with your feet parallel and a comfortable distance apart with your weight evenly distributed between both legs. Take a barbell on your back (or dumbbells on your shoulders), resting it evenly across your shoulders on the cushioned part of your upper back. Hold the bar with both hands keeping your elbows directly below your wrists. Keeping your chest up, bend at your knees then hips to lower your bum down towards the ground behind you. Go as low as you can with control, ideally your hips should go below your knees. Keeping your heels on the ground, push up into the start position. They build functional strength through the legs and hips Develop proper range of motion in the ankles and improve stability Prevent the risk of injury Targets quads for power

2. Deadlift Start standing with your toes under the bar. Lean over and take hold of the bar with your hands a little wider than your knees and palms facing you.

4 2. Deadlift Start standing with your toes under the bar. Lean over and take hold of the bar with your hands a little wider than your knees and palms facing you. You can also do an over/under grip as the bar gets heavier. Push your chest out and hollow your lower back. Gently draw in your tummy with approximately 30% effort. With your knees nearly straight (with just a little give) and keeping your low back hollowed with your chest pushed out, lift the bar and thrust your hips forward until you are standing in an upright position. Keeping your low back hollowed with your chest pushed out, lower the bar in a controlled manner until you feel a stretch in the back of your legs. Lift the bar again. Trunk Momentum and Hip Power Strong Arms for Arm Swing Running Form, Economy and Power by targeting the posterior chain

3. Walking Lunges Take a dumbbell in each hand or place a barbell on your back. Push your chest up and draw in your tummy with 30% effort. Step forward approximately 1 ½ times natural stride length.

5 3. Walking Lunges Take a dumbbell in each hand or place a barbell on your back. Push your chest up and draw in your tummy with 30% effort. Step forward approximately 1 ½ times natural stride length. Putting your weight on your front leg lower yourself straight down keeping your front knee behind your toes. Coming down there should be approximately a 90 degree angle at the back of both knees. Your back heel should come off the ground. From the bottom position push forward and up, bring your back leg through as you come up. Keep your head and chest upright with your hips level and forward facing during the whole movement. Balance, proprioception and dynamic flexibility Loosens tight hip muscles (e.g. groin) and strengthens weak hip stabilizers (think IT band syndrome and runner s knee) Improve dynamic stability in the torso and lower body i.e running stride

4. Slasher to halo To perform the halo exercise, grab a kettlebell or dumbbell in your desired weight. If you aren t familiar with this exercise, go for a lighter kettlebell, such as 5 to 10 pounds.

6 4. Slasher to halo To perform the halo exercise, grab a kettlebell or dumbbell in your desired weight. If you aren t familiar with this exercise, go for a lighter kettlebell, such as 5 to 10 pounds. Hold it down in front of one hip with both hands on the weight, then lift it on the diagonal over the opposite shoulder. With a fluid motion, keep the weight moving over your head, circling around the back of your head, then coming down from the other shoulder to end diagonally at the opposite hip from where you started. Keep your back straight throughout the move. Better posture while running Arm Swing Stability and Breathing

5. Side plank Come down with one elbow and the outside of your corresponding foot on a mat. Your feet, knees, hips, chest and head should all be facing sideways.

7 5. Side plank Come down with one elbow and the outside of your corresponding foot on a mat. Your feet, knees, hips, chest and head should all be facing sideways. Your body should form a straight line all the way up. Engage your core by drawing your tummy in and pelvic floor muscle (the muscle you would use to stop yourself from peeing) up with 30% effort. Hold this position for 30 seconds and switch sides. The Why (i.e. how they help you be a better runner) Lateral strength in hips and torso because the majority of runners are weak in the frontal plane Obliques and core for proper breathing

6. Push ups Come down so that your hands and feet or knees are on the floor or on an elevated surface. Place your hands a little wider than shoulder width apart.

8 6. Push ups Come down so that your hands and feet or knees are on the floor or on an elevated surface. Place your hands a little wider than shoulder width apart. Position your hips to form a straight line from your heels to your head. Gently draw in your tummy using roughly 30% effort. Bend your elbows lowering your body toward the ground. Keep your elbows at about 45 degrees from the sides of your body. You should come down so that your chest is between your hands. Lower until your chest is a small fist away from the ground and then push back up to the start position. A compound movement requiring many muscles to work and stabilize at once Helps train the upper body and posture Arm swing while running

7. Hip thruster (start with bodyweight back elevated bridge) Bodyweight Hip Thruster Start with your shoulder blades against a bench, and your arms spread across it for stability.

Take a big breath in, blow your air out fully, and brace your core. Squeeze your glutes, lift up your hips, and hold a second or two.

9 7. Hip thruster (start with bodyweight back elevated bridge) Bodyweight Hip Thruster Start with your shoulder blades against a bench, and your arms spread across it for stability. If your shoulders don t reach the bench, you may need to start with your butt slightly off the floor. Bend your knees to about 90 degrees, and make sure your feet are flat on the floor. Take a big breath in, blow your air out fully, and brace your core. Squeeze your glutes, lift up your hips, and hold a second or two. It s very important that you don t hyperextend your lower back at the top. Increase acceleration and sprint speed Reducing overall risk of injury, as strong glutes can help take stress off the lower back and also positively affect the mechanics of the hips, knees, ankles, and feet A nice backside :)

Weight Loaded Hip Thruster Set up the barbell or weights parallel to the bench. Position yourself on the floor, with your shoulders and shoulder blades against the bench.

Roll the barbell toward you, over your legs until it s directly over your hips. Tip: use a pad, sweatshirt or something cushiony between you and the weights.

10 Weight Loaded Hip Thruster Set up the barbell or weights parallel to the bench. Position yourself on the floor, with your shoulders and shoulder blades against the bench. Again, if they don t reach the bench when you are sitting on the floor you can raise your butt a little bit off the floor. Roll the barbell toward you, over your legs until it s directly over your hips. Tip: use a pad, sweatshirt or something cushiony between you and the weights. Put your elbows on the bench and your hands on the bar to steady it. It is very important that your body is aligned and your spine is neutral. Take a deep breath in, then exhale all the air out through your mouth and brace your core. Drive through your heels and squeeze your glutes to lift your hips (and the barbell). Come down smoothly, with your core still braced. Increase acceleration and sprint speed Reducing overall risk of injury, as strong glutes can help take stress off the lower back and also positively affect the mechanics of the hips, knees, ankles, and feet A nice backside :)

8. Good Mornings Take a Barbell on your back, resting it evenly across your shoulders and the cushioned part of your upper back. Stand up straight, push your chest out and hollow your lower back.

11 8. Good Mornings Take a Barbell on your back, resting it evenly across your shoulders and the cushioned part of your upper back. Stand up straight, push your chest out and hollow your lower back. Lean forward from your hips as far as you comfortably can. Keep your chest out and back hollowed. Lift back up until your upper body is once again in an upright position. Proper hinging and requires proper firing of the gluteus maximus and glute-hamstring tie-in, an area usually untouched by runners. Trains the entire length of the posterior chain. It s the most effective posterior core movement a runner can do. It s strengthens and stretches the hamstrings.

marathon. I ve run the pavement, the trails, with a single stroller, with a double stroller and in many different states. There is nothing more satisfying than a good run.

12 Meet Shira, creator of RunningBeyondBaby Hi. I m Shira Nelson of MomBeyondBaby. Not only am I am a mom of two, I am runner. A mother runner that is. I am also a RCAA certified running coach and a hormonal fat loss specialist for mamas so I know a thing or two about this stuff :) In the past 15 years I have run well over 200 races from 5K to marathon. I ve run the pavement, the trails, with a single stroller, with a double stroller and in many different states. There is nothing more satisfying than a good run. I am still running local races (with the cutest cheerleaders I might add) and my favorite distance is the 10K. Running Beyond Baby Running Beyond Baby is my signature running program for moms and moms to be. Well, for any female that is but I have a place in my heart for the women out there juggling kids, careers, chores, and their run. I created Running Beyond Baby to teach moms how to become a badass mother runner. Not just a runner who does a few races but a mama who walks confidently to the starting line knowing she is strong and capable because of what she has learned in Running Beyond Baby. Instagram Facebook Twitter Pinterest info@shiranelson.com

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