Runners shouldn't restrict their training to the road or the trail. If you really want to get fit—and be a better runner—you should introduce some cross-training to your regimen. By adding some strength components to your workout plan, you'll prep yourself for improved performance come race day.
Trainer Charlee Atkins, C.S.C.S. understands which muscle groups are the most important for runners. She put together this simple four-move series to target your glutes. Along with being the largest muscle in your body, glute strength is important for runners because of the muscles connect to the hips. If your glutes are weak, your hip mobility takes a hit, so your gait can suffer. "These are a few exercises you could throw in pre-run or on a strength training day," says Atkins. "All moves will target the muscles of the hip."
While you can try the series on its own and even add a load to build more strength, you can also use it as a pre-training routing to get dialed in for a running session. "Pre-workout = priming. Post-workout = additional training," explains Atkins. "The difference between the two would be how much volume you do."
Bodyweight glute exercises for runners 🏃🏽♀️ These are a few exercises you could throw in pre-run or on a strength training day. All moves will target the muscles of the hip 💪 ⠀ ▪️Side-Lying Hip Raise ▪️Single-Leg Deadlift ▪️Single-Leg Hip Raise ▪️Reverse Lunge ⠀ 👉Head to Le Sweat TV to check out my 30-minute Strength for Runner’s and Cyclists workout! 📺 le-sweat.com
A post shared by Charlee Atkins, CSCS (@charleeatkins) on Aug 25, 2020 at 3:12pm PDT
Perform each exercise for 10 to 12 reps on each side.
Side-Lying Hip Raise
*If you're just starting out, consider keeping your non-working leg close for balance instead of kicking back. Check out some more form tips here.
Single-Leg Hip Raise
If you're priming ahead of a run, complete the series once. For a strength training session, try for 3 to 5 total rounds—then consider adding a load once you feel comfortable with the movements.
Want to learn more moves from Atkins? Check out our series full of her workout tips, Try Her Move. You can also take on her new 30 day challenge in our streaming All Out Studio app, check out her Le Sweat workout app, and follow her on Instagram to find out when she's hosting live workouts from her living room.
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