STRENGTH TRAINING FOR RUNNERS | 5 ESSENTIAL EXERCISES

1
Strength Training Exercises to Get Stronger
2
(No Transcript)
3

• Inclusion of strength training exercises is
  essential to get stronger and lead a healthy
  lifestyle.
• Studies have shown that strength training
  exercises tend to give you afterburn, which means
  you will burn calories for a few hours even after
  completing the workout. Additionally, strength
  training exercises will increase the metabolic
  rate of the body as well as muscle mass.

4
Effective Strength Training Exercises to Get
Stronger

• 1. Plank Rows
• Plank rows tend to be a multi-functional strength
  training exercise that effectively activates your
  core muscles along with improving core stability.

5

• To do this exercise
• Bring your body into the traditional push-up
  position with your back erect and palms grasping
  a couple of dumbbells.
• Keep your hands apart at shoulder distance and
  your feet apart about the hip distance.
• Next, bend your left elbow to lift the weight
  upward on the left side of your body.
• Hold for a moment before bringing the weight back
  to its original position.
• Swap sides and repeat.

6

• Thruster Squats
• Thruster squats will provide numerous advantages
  including better muscular endurance, greater
  strength, increased coordination, and good
  balance.

7

• To do this exercise
• Begin in a good standing position while
  maintaining a tall posture of the body.
• Grasp the dumbbells in both your hands and
  position them over your shoulders with your palms
  angled towards your body.
• Keep your feet apart slightly wider than the hip
  distance.
• Squat your body towards the ground by pushing
  your hips to the back and bending your knees.
• After a moment, bring your body back to the
  elongated standing position while directly
  pressing the weights over your head. Repeat.

8

• Barbell Deadlifts
• Barbell deadlifts tend to be a highly versatile
  strength training exercise that will not only
  enable you to get stronger but also enhance
  muscle mass in the body.

9

• To do this exercise
• Begin by bringing your body into a good standing
  position with your feet apart at shoulder
  distance and a barbell positioned just outside of
  your legs.
• Squat down to grasp the barbell in both your
  palms with your hands apart at about shoulder
  distance.
• Bring your body into the standing position with
  the barbell by pushing your hips forward with
  your back flat.
• In this position, the barbell will be placed
  approximately in front of your thighs.
• Lower the bar back to the ground with control.
  Repeat.

10

• Overhead Triceps Extensions
• The overhead triceps extension belongs to a group
  of excellent strength training exercises that
  both tone and strengthen your muscles.