5 Strength Training Equipment for Runners

March 23, 2022March 26, 2022 admin fitness, heatlh

Running is a part of an intense workout as every muscle in the body is involved. Even when you are not on track, you can perform various exercises that can help you build the strength needed for running. It is believed that strength training makes the runners a bit slow and bulky, but in reality, runners are benefited more from strength training. It helps strengthen the muscles and helps prevent injury while you are running. It also helps in boosting your speed, improving your coordination and stride efficiency.

Your body requirements are determined based on the different races you are engaged in. A short distance runner can have pack muscles, while the long-distance runners and marathoners might need to maintain a slightly more slender build.

Five Strength Training Exercises:

Here are the five strength training exercises that can be helpful to you as a runner.

#1. Treadmill

The treadmills are the widely known and most preferred strength training equipment by runners of all levels. It offers all the benefits that your body would get running outside in the open air, along with some additional advantages.

Suppose you use the treadmill to become a better runner, burn more fat, and become stronger. In that case, you must create a balanced comprehensive plan that is effective, sustainable and safe.

If you are excited and tempted to go fast, you will either burn fat & become stronger or you may have to deal with unavoidable injuries, pains, and aches.

Here are the advantages the treadmill offers over running outdoors:

Time efficiency: Running outdoors in the park or ground can be challenging, unpredictable, and sometimes difficult to plan. But, if you are using the treadmill for running, you can work out more in less time and see the results faster in a few days.
Less impact on joints: Running on hard surfaces like the streets and sidewalks can affect the joints and cause pain. But, if you run on the treadmill, it creates a shock-absorbing environment for the joints.
Less Environmental Stress: Exposure to outdoor pollutants and harmful sun rays are some drawbacks of running outdoors. On the other hand, the treadmill protects you from these harmful UV rays and is also beneficial for people with problems like asthma.

#2. Elliptical

It is one of the most underestimated but the best machine for the runners. It mimics the running movement when it comes to motion, stride and leg muscle engagement.

An elliptical is one of the ideal equipment for cross-training and is also helpful for recovery after an injury.

Here are some of the advantages of using elliptical:

Movement flexibility: Leg muscle engagement with the elliptical is amazing as you can pedal forward and backward as per your requirement. Pedaling forward will help you to target your quads, biceps, femoris and anterior tibialis. Whereas pedaling backward will help you to target calves, glutes, hamstrings and femoris.
Improves posture: The elliptical targets more on the lower body, but also helps to strengthen the core and upper body. Training on the elliptical can help you to strengthen more body muscles and improve your overall body structure.
No touching of surface: Your feet won’t be touching the hard surface as you will have to pedal the whole time. This equipment will keep your legs unscathed and helps to build the muscles around the ankles.

#3. Stationary Bike

It is strength training equipment that will help to target the hamstrings, calves, glutes, squads, shin muscles and hip flexors. You can also work on your abdominal muscles if you stay upright and maintain a good posture on the bike.

A stationary bike offers the below advantages to the runners:

Flexibility: It allows you to do interval training of short intense training and even long intervals of less intense exercise. You can also adjust the resistance levels of your exercise from low to high intensity.
Strengthening the lower body: Using high resistance will help you strengthen the lower body and the legs. Also, pedaling will help you strengthen your calves, hamstrings and quadriceps and work on the core, back and glute muscles.
Cardio Fitness: Exercising on this bike will help you pump the heart faster and circulate the blood in the entire body. It will also help you to strengthen the muscles, lungs and heart.

#4. Leg Press

This equipment is helpful for runners who want to run shorter distances or are new to the workout routine. Choosing the best exercise machine for doing Leg press helps build strength in the quadriceps and gluteus maximus.

The advantages offered by Leg Press are:

Targets different lower body muscles: You can focus on different muscle groups by moving your foot position on the plate. It also helps in building strength in the hamstrings and quadriceps.
Good for cross-training: As the movement is minimal, the leg press is suitable for beginners who have recently recovered from an injury. It allows performing safe movement patterns before performing more challenging exercises.
Helps in building strong bones: Like other weight-bearing exercises, performing leg press helps build strength in the bones. As the pressure is put on the legs, it helps to grow and develop the bones.

#5. Incline Barbell Press

It is a strength training equipment for the upper body that helps to target the shoulder, chest and triceps. It also helps to work on the biceps and rectus abdominis.

The incline barbell press offers the building benefits:

Stronger upper body: The chest muscles get fatigued similarly to the other muscles. But fortunately, it is easy for developing these muscles with the help of performing a simple exercise such as a barbell press.
Better posture while running: A runner can maintain a better posture in the latter stages of a race or training run due to the stronger abdominal and pectoral muscles.
Protects your back: The incline barbell press helps develop the shoulder and the upper back muscles. Keeping your arms at the same level as your shoulders and squeezing your shoulder blades helps to get more benefit from your workout while protecting your back.

When you are using any of the training exercises listed above, you should always take precautions to minimize the risk of injury. It is also advised to start with a low intense workout before increasing the speed of the exercises.

With these strength training exercises, you don’t have to go outdoors, and also helps you get the benefits of it with minimal distraction and hazard.