Strength & Conditioning For Runners

Alongside running (obviously) it’s great for runners to have a good mix of activities as part of their training.

Why? Well, not only does it help prevent injury by mixing up the demands placed upon your body from repetitive activity, it also gives the opportunity to build strength, flexibility and other aspects of fitness that will actually help your running. Exercises like Pilates can be great for helping optimise your movement control but equally important is brining in some specific strength and conditioning work. 

Here we’d like to share with you Sports & Rehab Therapist Francesca’s top picks for S&C exercises that are great for runners. All of these can be done with or without weight and progressed as and when appropriate. Strength training should be completed at least once a week along side your running.Dumb Bell Romanian Deadlift

  1. Start upright feet hip-width apart holding a pair of dumbbells.
  2. Push your hips back to incline your torso while flexing slightly your knees.
  3. Stop when you feel enough tension in your hamstrings and go back to the starting
    position.
  4. Keep your back flat and chest out. The dumbbells should remain close to your legs. Elbows are straight at all times. 

Deadlift

  1. STARTING POSITION: Place your shins approximately 1 inch (3 cm) behind the bar and your feet hip to shoulder-width apart with your toes pointed slightly outward.
  2. Place your hands slightly wider than shoulder-width apart, grabbing the bar with an overhand or mixed grip. Keep your back flat with your chest up and out. Keep your head in line with your spine, your heels down, and shoulders over the bar.
  3. MOVEMENT: Extend your hips and knees to lift the bar off the floor.
  4. Keep your torso-to-floor angle constant (until the bar meets your knees) and shoulders over bar.
  5. Do not let your hips rise before your shoulders.
  6. As the bar rises just above your knees, push your hips forward to move your knees under the bar.
  7. Continue to extend your hips and knees until your body reaches a fully erect torso position.

Single Leg Sit Back

  1. Begin by standing upright on one leg in front of a chair or stool.
  2. Push your hips backward like you’re going to sit down and bend your knee into single leg squat position to lightly touch the chair with your bottom.
  3. Slowly return to the starting position. Keep your knee aligned with your second toe.
  4. If you find this hard then please do as we did in the room start sitting, stand up using one leg, place second foot to stand and then sit down with both feet on the ground. 

Single Leg Glute Bridge 

  1. Start in crook lying, with legs bent, feet flat on the floor. 
  2. Lift one leg off the floor and go up into a shoulder bridge, peeling one vertebrae at a time.
  3. Keeping the leg out straight and the thigh in line with the other thigh, lower yourself onto the ground and lift yourself back up, peeling one vertebrae at a time.
  4. Repeat this with both legs. 

If you’d like to add some S&C training to your running routine and aren’t sure where to start, get in touch. We’d be happy to put together a specific programme for you. You can then do this independently or for more support, join one of our small group rehab programmes. 

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Antonia Perez
Antonia Perez
2023-11-25
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Fran Helen
Fran Helen
2023-11-06
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Brenda Hinnell
Brenda Hinnell
2023-10-27
First visit and in urgent need of physio as really suffering from not being able to run. Lottie was very patient and understanding with a lovely manner. She worked wonders and I am looking forward to my next visit.
James Grierson
James Grierson
2023-10-21
Great first appointment, really listened to my problems annd thorough anssessment and have come up with a clear rehab plan to get me back on track.
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Nuisha Russo
2023-10-21
I had a really good visit to GoPhysio. I have had sciatica for two months and it wasn't showing any signs of improvement. Sophie gave me a thorough assessment and then provided acupuncture and ultra sound. After one visit my sciatica has almost gone. I am really pleased.
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2023-10-08
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2023-10-05
I have been attending goPhysio for about two years. As a company they are very professional and provide a very good level of service to include efficiency and courtesy and are always consistent in their approach. This very much includes the admin /reception team whom are the first people you make contact with. My Physio has excellent knowledge and has assisted me with sound advice and ongoing exercise regimes which are achievable and realistic. This has supported me well in between appointments. Although always busy I am normally able to see Roz at a mutually convenient time. Thank you to all the team