Strengthening exercises for runners

We'll show you 3 simple functional exercises that prevent running injuries, improve running economy and are fun.

David Schönherr , CURREX, runner, jogger, beginner runner, learn to jog properly

IN BRIEF

EXERCISE 1: Lunge
EXERCISE 2: Calf Stretching & Lifting
EXERCISE 3: Standing balance

Vo many runners just want to run and don't want to know about strength or stretching exercises. This is understandable, since running is the most beautiful sport in the world. However, functional exercises in particular are extremely important to avoid injury. In addition, the running economy is increased by the additional training. Today we're going to show you 3 simple exercises that will increase your muscle strength, increase your flexibility and improve your coordination at the same time. Let's go!

EXERCISE 1: THE LUNGE

This is a functional exercise that strengthens both the anterior thigh muscles and the gluteal muscles. At the same time it mobilizes the hips. Keep basic tension. Tighten your gluteal and abdominal muscles. This prevents you from falling into a hollow back. Keep your head and upper body straight.

Take a big step forward with your left leg and lower your entire body straight down. Make sure the front knee does not tilt inward or outward. Now push yourself back up and take the step back again. Then the right leg goes straight forward. It's best to do 10 reps per side, give yourself a 15 second rest and start again. We recommend 2 repetitions.

EXERCISE 2: CALF STRETCHING AND LIFTING

This exercise stretches and strengthens the calves at the same time and is the secret weapon for all runners with Achilles tendon problems.

We need a small step. Here we stand on it so that both heels hang in the air. Now we lift ourselves up with our legs stretched out. When we reach the top, we release the left foot from the step. Slowly lower the heel of the right foot down. Make sure that the movement nFollowed by pressing both feet back up. It's best to do 10 repetitions per side, rest for 15 seconds and start again. We recommend 2 repetitions. As an increase, you can perform this exercise with additional weight.

EXERCISE 3: STANDING SCALE

The standing balance promotes balance, coordination and leg muscles. The safe one-legged stance is essential for a good running style, because when running, one one-legged stance follows the other.

We start from an upright position with our feet about hip-width apart. Now we shift our body weight to the left leg and lift the right leg stretched backwards. We bend forward with a straight back - the movement comes from the hip joint. At the same time we raise the right arm forward. The back and the right leg form a line in the final position. The standing leg can also be slightly bent. Try to hold the position for 15 seconds. Then change the standing leg. Repeat this exercise 5 times with each side.

David Schönherr, running beginner, Insoles, CURREX, Runpro

This is our mini-workout for you, so you can enjoy your favorite sport - running - in a powerful, economical and injury-free way. Enjoy your workout and stay healthy!

And if your feet hurt or your knees ache, let us know. The CURREX insoles distribute the load on your joints optimally and give your run that extra boost.