To get the best out of your running training and performance, you have got to more than just run. Building your muscular endurance and strength is a key component of becoming a successful distance runner.
In this article, we highlight a dozen accessory exercises, grouped by body part, that you need to be doing every week to improve your on road performance.
Core Exercises
A strong core generates the power, stability and mobility that is needed for running. A strengthened core will also transfer power efficiently through your kinetic chain, helping to reduce the likelihood of injury.
Exercise No.1
Half Kneeling Chop
This chop works the muscles of your core as you try to maintain your balance. This is an anti-rotational exercise, which develops hip, ankle, and knee stability while improving mobility. It targets your abdominal and lower back muscles.
With a pulley and cable machine to your right, kneel in a split kneeling position, with your right knee at a 90-degree angle and your left knee resting on the floor. Reach up over your head with both hands and grab the pulley with straight arms.
Engage your core and pull the cable down and across your body in one fluid motion. As you lower your arms, bend your elbows to pull the cable into your chest.
Keeping the cable close to your body, straighten your arms and push down to finish the movement. Hold briefly, then reverse the move to the start position and repeat on the other side.
Exercise No.2
Single Leg Glute Bridge
Performing the bridge on one leg forces you to control the rotation or tilt of your pelvis. Ensure that you keep your hips level throughout.
Lie flat on your back with your feet hip-width apart and your knees at a 90-degree angle. Place your hands palms down by your sides and raise your left knee toward your chest until your thighs are at a 90-degree angle to each other.
Lift your buttocks off the floor until your hips are fully extended and your body is in a straight line from your right knee to your shoulders. Hold briefly, then slowly reverse to the start position and repeat on the other side.
Exercise No. 3
Sprinter Crunch
The basic abdominal crunch is one of the simplest and most popular of all exercises, helping you to develop a strong core and improve your posture. This more advanced crunch builds rotational strength as well as the core strength that you need to run well.
Lie flat on your back on the floor with your legs extended and your arms by your sides. Turn your palms in toward your body. Tighten your abs and engage your core.
Crunch up and lift your shoulders off the ground. Bring your left knee up toward your chest. Bend your right arm and bring your elbow up, reaching across to touch your left knee with your right elbow. Hold briefly, then crunch and repeat on the other side.
Quadriceps / Glute Exercises
Exercise No. 4
Back Squat
This advanced multi joint exercise is extremely effective for developing the muscles of your legs for running. A great foundation exercise for building overall power and strength, it is best performed inside a power rack for safety. Be sure to maintain good form in order to avoid injury.
Stand at arms’ length in front of power rack. Take a balanced overhand grip on the bar on the rack. Duck under it, step back, and stand upright with your feet directly under the bar. Rest it on the upper part of your back.
Tensing your abs and glutes, slowly start to descend. Ease your hips back and bend your knees. Keep your feet pointing slightly outward and ensure that your knees follow the angle of your feet.
Exercise No. 5
Walking Lunge with Dumbbells
This is an excellent way to mobilize your hips and thighs, testing both your balance and coordination. The dumbbells increase resistance, building strength in your leg muscles and upper body that can increase running speed and diminish the risk of injury.
Stand with your feet hip width apart, maintaining a good posture. Hold a dumbbell in each hand, with your arms by your sides. Take a step forward with your left leg, bending at your hips, knees and ankles. Hold your upper body upright.
Drop down until both knees reach a 90-degree angle, with your front knee over the foot and your back knee under your hips. Hold briefly, then rise yourself, step forward with your right foot, and repeat on the other side.
Back Exercises
Exercise No.6
Barbell Deadlift
Sometimes called the ‘king of exercises’ because it is so effective at building leg and back strength, the deadlift can help you to build power for running, enhancing your speed and efficiency. Correct technique is essential to avoid risk of back injury.
Stand with your feet a little wider than shoulder width apart. Squat down so that your feet are under the bar and it rests against your shins. Grip the bar with an overhand grip.
Begin lifting the bar with a long, strong leg push, extending your hips and knees. Your knees should be bent as you lift the bar past them.
Continue the lift until you stand up straight with your knees locked, then start to lower the bar back down to the start position under tight control. Do not drop the bar.
Exercise No.7
Kettlebell Swing
This whole body exercise works the muscles of your glutes, lower back, and thighs. Generate the force of the movement from your hips, rather than trying to lift the weight up using the muscles of your upper body.
Stand with your feet a little wider than shoulder width apart. Lift the kettlebell using a deadlift and allow it to hang loosely. Bend you knees and drop your buttocks backward, leaning your upper body forward from the hips.
Drive forward with your hips to stand up straight, so that the kettlebell swings forward and upward. As it swings back, drop your hips, lean your upper body forward and lower it.
Exercise No. 8
Suspended Row (Standing)
This is an excellent exercise for increasing upper back strength, helping enhance running posture and breathing control. Walk your feet forward to increase difficulty.
Suspend the straps of a pulley cable at chest height. Stand with your feet shoulder width apart. Grasp the pulley handles and lean back so that your arms are fully extended. Keep your head, body and legs straight.
Flex your elbows and pull yourself up. Keep your body straight and your shoulders back. Extend yourself back down to the start position.
Chest Exercise
Exercise No. 9
Bosu Ball Push Up
The push up is one of the simplest but most effective exercises for developing strength in your arms, shoulders, chest and core. Be sure to keep your body straight throughout.The Bosu adds instability to the basic push up, engaging the stabilizers of your core.
Calf / Foot Exercises
Exercise No. 10
Calf Raise
This exercise strengthens your calf muscles and helps protect your Achilles tendon from injury. You can perform it with the balls of your feet on a low step to allow maximum range of motion.
Stand with your feet hip-width apart and flat with your heels placed over the edge of low step. Point your toes straight in front of you to work all your calf muscles equally. Let your arms hang down by your sides.
With your head facing forward, engage your core and raise both your heels up until you are standing on the balls of your feet, with your ankles fully extended. Lower your heels to return to the start position.
Exercise No. 11
Toe Raise
This exercise improves strength and stability around your feet and ankles. It is a good stretch to perform alongside calf raises because it works the opposing shin muscles.
Sit on a bench with your feet on the ground. Cross your right leg over your left leg. Pass a resistance band under the toe of your left foot and over the toe of your right foot.
Stretch the toe of your right foot up against the resistance band, pushing down with your heel. Hold, then relax your toe. Repeat on the other side.
Putting it all Together
The main focus of this training is to build your overall strength. It will also tone the key muscles used for running, while bringing variety to your training.
You should train in the gym twice per week, with a couple of days between each session. The following chart shows the order of exercises, along with the number of sets, reps and the rest period between each set.
| Exercise | Sets | Reps | Rest |
| Back Squat | 3 | 8-12 | 60 secs |
| Barbell Deadlift | 3 | 8-12 | 60 secs |
| Walking Lunge with Dumbbells | 2 | 12 | 45 secs |
| Bosu Ball Push Up | 3 | 10-15 | 45 secs |
| Suspended Row | 3 | 8-12 | 45 secs |
| Kettlebell Swing | 2 | 15 | 45 secs |
| Calf Raise | 3 | 15 | 45 secs |
| Toe Raise | 2 | 15 | 45 secs |
| Single Leg Glute Bridge | 2 | 12 | 45 secs |
| Half Kneeling Chop | 2 | 15 | 45 secs |
| Sprinter Crunch | 2 | 15 | 45 secs |