You’re unlikely to have enough time to put in the miles of running you need to acquire the base aerobic fitness of a world-class marathon athlete. However, you can improve your distance running by working out to increase your endurance and strengthen your stabilising muscles, which will also guard against injury.
RECOMMENDED: Strength Training for Runners to Help Reduce Injuries
“Core stability is important because you can only stay strong in your running style if your upper and lower body work together through your core,” says Robinson.
Warming up properly before a race or training run will reduce the risk of injury and help you to start at race pace to post an excellent time or a high-quality session.
RECOMMENDED: How To Warm Up For A Run And Cool Down Afterwards
The first four exercises here will improve your endurance, the following three are a pre-race warm-up.
Walking lunge
The whole movement chain from heelstrike to toe-off is activated. Because you lunge deeper than when you're running, you work the muscle's whole range
Sets 3 Reps 20
Side plank with arm and leg lift
This move can prepare your core for stabilising your body on uneven ground, which can prevent injuries to your lower limbs
Sets 3 Reps 8 each side
Rotational foot extension
Ankle stability is very important, especially in the latter stages of a marathon when you’re at the highest risk of injury. This move improves your ankle strength evenly.
Sets 3 Reps 8 each side
V-sit
By keeping your arms and legs off the floor for the whole move, your abs and core constantly contract, which gives them strength endurance for running.
Sets 3 Reps 10
- Keep your arms and legs off the floor, even when they are fully straightened.
- Crunch upwards as you bring your knees into your chest.
- Keep your arms straight as you bring them over your head into the sit-up.
Heel flick
As well as warming up your running muscles this also stretches out your quads so that they are as elastic as possible before you start to run.
Sets 4 Distance 20m
Knee lift
You continue your warm-up by switching the focus to your hamstrings. This move dynamically stretches them out, leaving you ready to run.
Sets 4 Distance 20m
Alternating squat thrust
This activates your shoulders and core, and moving your legs quickly without jarring impacts pushes your heart rate up.
Sets 3 Reps 20
