Strength exercises have huge benefits for runners. In the first place, stronger leg muscles deliver more power when you run. In addition, strengthening connective tissues makes you less prone to injury.

Moreover, you have tons of equipment in the market in the field of exercise. In addition, tools like treadmills, dumbbells, or facial exercise tools online are beneficial.

Strengthening Exercises

Firstly, buy gym equipment online. Secondly, follow the below exercises in order. Thirdly, take 90 seconds of rest between each set. Finally, you should take two minutes to rest before moving on to the next exercise. When you follow this routine, concentrate on perfecting your form. Don’t just focus on completing the exercises. Moreover, use a mirror or ask a friend to check your form.

Exercise 1: Press-up

Reps & sets

10 reps

2 sets

Benefits

The exercise strengthens the chest, shoulders, and arms. In addition, this improves posture and arm drive while running

• Lay your face down with your hands on the floor. The hands should be on either side of your chest. Keep your toes tucked under.
• Press down into your hands and raise your body off the floor. Your body should be straight. Moreover, avoid stretching your neck.
• Extend your arms fully. Do not lock your elbows and lower your body back down. In addition, repeat.

Exercise 2: Dumbbell row

Reps & Sets

12 reps

2 sets

Benefits

The exercise strengthens the upper back to balance out chest strength. Moreover, buy home workout equipment for women.

• Keep your left knee and hand on a bench.  Hold your upper body horizontally.
• Take a dumbbell in your right hand with your arm extended towards the floor.
• Pull the weight up towards you and keep your elbow close to your waist. Moreover, lower to the start position.

Exercise 3: Tricep Dips

Reps & Sets

12 reps

2 sets

Benefits

The exercise strengthens the arms and shoulders. In addition, it helps you maintain an upright running posture.

• Sit with the heel of your hands on the edge of a bench and keep your fingers over the edge.
• Take the weight off your body on your arms. Bend at the elbows and lower yourself down. Push back up with your arms without using your legs to lift yourself. Keep repeating.

Exercise 4: Step-ups

Reps & Sets

10 reps

2 sets

Benefits

The exercise works with all major muscle groups in the legs and improves running power.

• Stand in front of a bench or box strong enough to hold your weight.
• Place one foot onto the bench pushing off your rear leg to step up. In addition, keep your body tall. Moreover, keep your knee over your ankle on your supporting leg. In addition, think about bringing your hips forwards up. Avoid pulling forwards with your knees.
• Try to bring your trail leg up to a high knee position. Don’t touch the bench. Moreover, lower it back down to the floor.
• Try to increase difficulty. In addition, hold dumbbells in each hand.

Exercise 5: Squats

Reps & Sets

15 reps

2 sets

Benefits

The exercise strengthens the major muscle groups used when running. It decreases injury risk.

• Stand with your feet with toes pointing slightly outwards.
• In addition, lower yourself down and bend at the knee and hip.
• Keep your knees over your ankles keeping your chest up.
• Lower down close to a sitting position and push up through your heels. In addition, return to standing.

Exercise 6: Walking Lunges

Reps & Sets

8 reps

2 sets

Benefits

The exercise improves single-leg balance. Moreover, it improves stability and coordination when you run.

• Try to stand with your feet shoulder-width apart.
• Take a big step forward with one leg, lowering your body and rear knee towards the floor. Try to ensure that it does not make contact.
• Try to keep your front knee over your ankle and your body upright.
• Push off your rear leg and step your front leg backward so that they meet your rear leg.
• Moreover, repeat this alternating your lead leg.

Exercise 7: Single-leg deadlift  

Reps & Sets

10 reps

2 sets

Benefits

The exercise strengthens the glutes and hamstrings. Moreover, it helps to increase running power. Also, it helps in improving stability for reduced risk of injury. In addition, you can also shop for exercise tools online.

• Stand tall with a dumbbell or kettlebell, anything of your choice in your right hand.
• Take your left foot off the floor extending your left leg behind you. Bend forward at the hip trying to keep your back straight. Extend your arm towards the floor.
• In addition, keep a slight bend in your right knee, leveling your hips.
• Bring the weight almost to the floor with your back as close to horizontal as you can. Do this and then return to the start position.

Exercise 8: Superman/Back Extension

Reps & Sets

10 reps

2 sets

Benefits

The exercise helps to strengthen the middle and upper back. In the first place, it gives a more stable, upright running posture and improved running efficiency.

• Lay your face down with your hands by your ears, palms facing down.
• Lift your chest and shoulders off the floor, squeezing your shoulder blades. Moreover, keep looking at the floor and avoid stretching your neck.
• In addition, try lowering to the start position and repeat.

Exercise 9: Glute Bridge

Reps & Sets

15 reps

2 sets

Benefits

The glutes are for improved activation when you run. In addition, this helps you to keep your pelvis level and your legs, pelvis. Align your torso when you run. Boost your stability to improve your running efficiency.

• Lay on your back on the floor, with your arms by your sides. Moreover, keep your feet flat on the floor.
• In addition ,raise your hips towards the ceiling. In addition, try to create a straight line between your knees, hips, and shoulders.
• Keep your shoulders on the floor and protect your neck.
• Moreover, hold the position for two seconds. And then lower slowly back down and repeat.

Exercise 10: Leg Raises

Sets and Reps

10 reps

2 sets

Benefits

The exercise strengthens your hip flexors which are responsible for knee lift when you run. Moreover, it works the lower abdominals for a more stable torso. Buy the best equipment for home workout, in this case, it can be a mat.

• Lay on your back on the floor with your arms by your sides.
• Moreover, bring your feet together, raising them up as close to vertical.
• Lower the feet slowly back to an inch above the floor. In addition, repeat.

Final Words:

Try improving your upper-body strength. It boosts your running efficiency. In addition, with a stronger core, you maintain a stable upper body. Minimize side-to-side movement. Moreover, when you develop strength in your arms, you improve your arm drive.

The strengthening workout at home targets the legs, arms, and core. Try using just your own body weight. Moreover, progress to using free weights as you feel yourself getting stronger.