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 throw some cross-training to your routine. By adding some strength components to your workout plan, you’ll prep yourself for improved performance whether you’re prepping for a race or just want to get faster at your favorite route.
Trainer Charlee Atkins, C.S.C.S. understands which muscle groups are the most important for runners, so 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 prerun or on a strength training day,” says Atkins. “All moves will target the muscles of the hip.”
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While you can try the series on its own and even add a load to build more strength, you can also use do it before your run to get your muscles properly warmed up.
“Preworkout = priming. Post-workout = additional training,” explains Atkins. “The difference between the two would be how much volume you do.”
Perform each exercise for 10 to 12 reps on each side.
- Side-Lying Hip Raise
- Single-Leg Deadlift*
*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
- Reverse Lunge
If you’re doing these moves before 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.
Brett Williams, a senior editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter. You can find his work elsewhere at Mashable, Thrillist, and other outlets.
