Cross Training For Runners

Cross training workouts and exercises for runners. This is what you need to do off-road to improve your running performance and protect yourself against injry

Top 19 Superfoods for Runners: Boost Your Performance Naturally

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Super Foods

Ready to supercharge your performance and take your running game to the next level? Well, guess what? It all starts with what you put on your plate! Yep, you heard me right. The food you eat before, during, and after each run can make a world of difference, not just in your running performance, but also in your overall health and well-being

Here’s the deal: neglecting your nutritional needs is like trying to run a marathon with shoes that are two sizes too small. It’s a recipe for mediocrity, injury, and burnout. But fear not, my friend, because I’m about to let you in on a little secret that will revolutionize your diet.

In today’s article, I’m sharing with you a list of the most incredible, nutrient-dense foods in the world!

These powerhouses of nutrition are packed to the brim with everything your body craves. We’re talking top-notch quality carbohydrates to fuel your runs, proteins to repair and build those hardworking muscles, and fats that give you the sustained energy you need.

Ready? Let’s get started.

Food For Runners – 1: Beans

Let me tell you a little story about my relationship with beans. Back in the day, I used to turn my nose up at those humble legumes. They just weren’t on my culinary radar. But oh, how things have changed! In my mid-20s, I took a leap of faith and gave beans a chance—and boy, am I glad I did!

You see, beans are like hidden treasures of the food world. Not only are they incredibly delicious once you develop a taste for them, but they also come with a whole host of benefits for us runners. Picture this: one cup of beans serves up a whopping 15 grams of fiber. That’s like getting a fiber-packed superhero cape that swoops in and provides you with 60 percent of your recommended daily minimum! And let’s not forget about the 20 grams of protein they bring to the table. This protein power duo not only tames those hunger pangs but also helps keep those notorious overeating tendencies at bay. It’s like having a personal bodyguard against mindless snacking.

But wait, there’s more! Beans are not just fiber and protein powerhouses. They’re also bursting with vitamins, antioxidants, slow-burning carbs, and a wide range of minerals. It’s like a nutrient extravaganza, with each bean bringing its unique set of goodies to the party. And here’s the kicker—they’ll leave you feeling satisfied, energized, and ready to conquer the world without weighing you down like a lead balloon. I

Oh, and here’s some exciting news for those with type 2 diabetes. A study published in the Archive of Interval Medicine found that incorporating beans, along with their legume buddies like lentils and chickpeas, into your diet can actually improve blood sugar control and reduce the risks of heart diseases. That’s like getting a double win for your health, all thanks to these humble legumes.

Food For Runners – 2: Lentils

Let me introduce you to the true superhero of the legume world—lentils! These tiny powerhouses are like metabolic dynamos, packed with an arsenal of nutrients that can give your body the boost it craves.

First up, let’s talk about iron. Lentils are an iron-rich treasure trove. And trust me, iron is a nutrient you don’t want to mess with. It’s like the secret fuel that powers your body’s engine. When you’re low on iron, it’s like running on an empty tank. You’ll find yourself getting tired at the drop of a hat, and even a simple jog can leave you feeling dizzy and drained.

Not to mention, iron deficiency can show up on your skin, giving you that pale appearance, and weaken your immune system, making you more susceptible to illness. But fear not, my friend, lentils have got your back. They’re here to replenish your iron stores and supercharge your energy levels.

But that’s not all—lentils have an entire arsenal of nutrients to offer. Think of them as a compact package of essential vitamins and minerals. They’re like a treasure chest of Vitamin B, potassium, and other valuable goodies that your body craves. These nutrients work together like a symphony, supporting your overall health, boosting your metabolism, and keeping your body functioning at its best.

And here’s the best part—lentils are not only a nutritional powerhouse, but they’re also incredibly convenient. They’re like the MVPs of meal prep. With lentils, you don’t have to spend hours slaving away in the kitchen. They’re like the culinary wizards that can go from bag to plate in less than half an hour.

Food For Runners – 3: Avocados

First things first, avocados are rich in monounsaturated fats. Don’t let the word “fat” scare you away because these are the good guys that your heart loves. It’s like having a heart-friendly ally by your side.

Research studies have shown that avocados can work their magic by helping to lower levels of LDL, which is the notorious artery-clogging bad cholesterol. But that’s not all—avocados also have the superpower to boost your levels of HDL, the good cholesterol.

But the wonders of avocados don’t stop there. They’re like a treasure trove of over 20 vital nutrients, all wrapped up in a creamy green package. Inside, you’ll find choline, Vitamin E, and Vitamin B, just to name a few.

These nutrients play a unique role in supporting your overall health and well-being.

Now, let’s talk about potassium, another runner-friendly nutrient that avocados have in abundance. Think of potassium as the conductor of your body’s orchestra. It’s like the maestro that regulates heart and muscle contractions, keeping everything in harmony.

However, it’s important to remember that while avocados are delicious and nutritious, they do come with a caloric punch. Think of it as a worthy indulgence. One avocado packs roughly 220 calories and 20 grams of those beneficial monounsaturated fats.

Food For Runners – 4: Eggs

Let’s talk about one of my all-time favorite protein sources—the incredible egg. I absolutely adore eggs, and I’m here to tell you that you shouldn’t shy away from them either.

If you’ve been avoiding eggs because you’ve heard they’re bad for your cholesterol, it’s time to rethink that notion. Recent research has shown that eggs don’t have a negative impact on blood cholesterol levels and are not the culprits behind heart attacks. So go ahead and crack those eggs with confidence!

But wait, there’s more! Eggs are not only delicious but also one of the best foods you can consume if you’re looking to shed those extra pounds.

They are a powerhouse when it comes to nutrition. Packed with protein and healthy fats, eggs have the incredible ability to keep you feeling full and satisfied for longer, all while being low in calories. It’s like having a satiety superhero on your plate.

What makes eggs even more extraordinary is their abundance of essential amino acids—the building blocks of protein that your body needs for a wide range of functions, from creating brain chemicals to building strong muscles.

Protein is like the construction crew that builds and repairs your body, and eggs provide an excellent source of these essential nutrients.

When you consume protein-rich foods like eggs, they work their magic by keeping you satiated for longer periods, helping you eat less throughout the day. But that’s not all. The protein found in eggs, especially in the yolks, stimulates the release of a hormone called glucagon. Think of glucagon as as the hormone that promotes fat burning, helping you on your weight loss journey.

In fact, research conducted by the Pennington Biomedical Research Center found that having eggs for breakfast can make a significant difference in your hunger levels throughout the day compared to a breakfast consisting of complex carbs, like a bagel. So, starting your day with an egg is like setting yourself up for success and keeping those hunger pangs at bay.

Eggs truly are an “eggcellent” option for your morning meal. I personally enjoy having two or three eggs, scrambled to perfection, with a generous serving of greens and a drizzle of olive oil. It’s a delightful combination that fuels my day and keeps me energized.

Food For Runners – 5: Sweet Potato

One of the standout qualities of sweet potatoes is their impressive content of beta-carotene, an antioxidant that can work wonders for our bodies.

Think of beta-carotene as a shield against the oxidative stress that comes with intense workouts.

It helps protect our cells from damage and aids in post-exercise recovery. Sweet potatoes are like little orange powerhouses, supplying us with this essential nutrient to support our athletic endeavors.

But that’s not all the goodness sweet potatoes have to offer. They’re also abundant in Vitamin A, a nutrient that plays a crucial role in maintaining healthy eyes, preventing sun damage (a must for all outdoor runners), and boosting our immune system. Think of Vitamin A as your superhero sidekick, keeping your eyes sharp and your immune system in tip-top shape.

And let’s not forget about the mighty Vitamin C found in sweet potatoes. As runners, we put our bodies through rigorous workouts, and that can lead to the production of free radicals—those pesky molecules that can cause oxidative stress.

But fear not, for sweet potatoes come to the rescue once again! Packed with Vitamin C, they provide us with a natural defense against those running-induced free radicals. It’s like having a shield to protect our cells and keep our bodies performing at their best.

Now, let’s talk about convenience. As athletes, we’re always on the lookout for quick and nourishing pre-run meals. Well, look no further than sweet potatoes! These versatile tubers can be easily incorporated into your pre-run routine. A cup of mashed sweet potato serves up approximately 55 grams of carbohydrates, giving you a fantastic energy boost for a solid hour of running. It’s like fueling up with nature’s own energy source.

Food For Runners – 6: Blueberries

Picture this: as you conquer those miles, your body is hard at work, churning out free radicals through its metabolic processes. These pesky molecules can wreak havoc on your cells and hinder your performance. But fear not, for blueberries are here to save the day!

In a groundbreaking study conducted at Cornell University, researchers found that blueberries reign supreme when it comes to antioxidant capabilities among a whopping 25 fruits and berries. They’re like the superheroes of the antioxidant world, ready to fight off those free radicals and keep your body in top shape. So, when it comes to antioxidant power, blueberries take the crown.

But that’s not all blueberries have to offer. These little gems are also packed with an abundance of manganese, a mineral that plays a crucial role in converting carbohydrates, protein, and fats into energy. Think of manganese as the fuel pump for your running machine. It helps your body efficiently transform the nutrients you consume into the energy you need to power through your runs. With blueberries by your side, you’ll have that extra boost to crush your goals and keep your energy levels soaring.

Whether you prefer sprinkling them on your morning oatmeal, blending them into a refreshing smoothie, or simply popping them as a post-run snack, blueberries are a versatile and delicious way to fuel your runs and support your overall well-being.

Food For Runners – 7: Kale

Let’s talk about Vitamin K, a key player in bone development. As runners, our bones endure a lot of stress and impact. But fear not, because kale is here to fortify your skeletal system. Packed with Vitamin K, this leafy green superhero ensures your bones stay strong and resilient, even in the face of high-intensity running. In fact, just one serving of kale delivers a whopping 700% of your daily recommended intake of Vitamin K.

Now that’s a bone-boosting dose you don’t want to miss!

But wait, there’s more! Kale has another trick up its sleeve: Vitamin C. We all know that keeping our immune system in top shape is crucial for runners. The last thing we need is to be sidelined by infections, viruses, or pesky colds. Luckily, kale comes to the rescue with its sky-high Vitamin C content. A single serving of this vibrant green goodness provides a staggering 200% of your daily recommended dosage of Vitamin C. With each bite of kale, you’re giving your immune system the support it needs to fend off those unwelcome invaders.

What’s more?

Besides being a Vitamin K and Vitamin C powerhouse, kale also boasts impressive amounts of vitamins A and B6, iron, and calcium. It’s like an all-in-one nutrient package tailor-made for runners.

Food For Runners – 8: Spinach

Picture this: Popeye, the iconic cartoon character, with his bulging biceps and unrivaled strength, has a secret weapon tucked away in his back pocket—spinach. But here’s the fascinating part: Popeye’s creator wasn’t just spinning a tale. He tapped into the real science behind spinach, harnessing its incredible ability to provide both strength and power.

This leafy green superhero is armed with a special ingredient called nitrates, and they hold the key to unlocking your running potential. Research has revealed that spinach is packed with these nitrates, which act as mighty boosters for your performance on the road. How, you ask? Well, nitrates have the remarkable ability to supercharge your circulatory system and muscles by maximizing the delivery of oxygen and essential nutrients. It’s like having a turbocharger for your running engine, propelling you forward with enhanced endurance and efficiency.

But that’s not all—spinach has more tricks up its sleeve. Let’s talk about Vitamin K, a nutrient that plays a vital role in maintaining healthy bones. If you want your running adventures to be supported by a strong skeletal system, spinach is your go-to teammate. This leafy green powerhouse is loaded with Vitamin K, ensuring that your bones stay robust and resilient, ready to tackle any challenge that comes your way.

Now, let’s address another health aspect: blood pressure. We all know that maintaining a healthy blood pressure is crucial for our overall well-being, especially as runners. And guess what? Spinach comes to the rescue yet again. Hidden within its vibrant leaves are peptides, little wonders that work their magic by lowering blood pressure. It’s like spinach has its own team of superheroes, swooping in to keep your blood pressure in check and allowing you to run with confidence and ease.

But the goodness of spinach doesn’t stop there. This leafy green powerhouse is a treasure trove of essential nutrients that your body craves. Think of it as a nutritional goldmine, boasting generous amounts of Vitamin C, calcium, magnesium, and iron. These nutrients play crucial roles in supporting your overall health, from bolstering your immune system to maintaining strong muscles and optimizing energy production. Spinach truly is a one-stop shop for all your nutritional needs.

Food For Runners – 9: Wild Salmon

Imagine diving into a culinary adventure fit for a king—a journey where taste, nutrition, and performance converge.

A succulent four-ounce serving of wild salmon gracing your plate, brimming with a mighty 30 grams of protein. It’s no wonder that wild salmon has earned its royal title as the king of fish. With each flavorful bite, you’re fueling your body with a protein powerhouse that supports muscle growth, repair, and overall strength. It’s like granting your body a regal feast fit for a champion.

But wait, there’s more to this majestic fish than just its protein prowess. Wild salmon holds a secret weapon in the form of selenium—an antioxidant that works tirelessly to promote cardiovascular health. It’s like having a loyal knight protecting your heart from the perils of oxidative stress, ensuring that it beats strong and steady throughout your running adventures.

Now let’s delve into the magical world of Omega-3 fatty acids. These precious nutrients, abundantly found in wild salmon, hold the key to reducing post-workout inflammation. Imagine this: as you push your limits on the road, your muscles may experience some battle scars in the form of inflammation. But fear not, for the Omega-3s in wild salmon come to your rescue, soothing those inflamed muscles and speeding up your recovery process. It’s like having a healing potion specially brewed for runners, granting you a faster rebound and keeping you ready for your next run.

But here’s where things get truly enchanting. Wild salmon’s benefits extend far beyond health—they have a direct impact on your athletic performance. Prepare to be amazed by the findings of a study published in the prestigious European Journal of Applied Physiology. This research uncovered a captivating link between fish oil supplementation (rich in Omega-3s) and enhanced cardiovascular performance.

Imagine your heart as the valiant hero of your body, pumping life-giving blood with every beat. This study revealed that fish oil supplementation can boost your heart’s stroke volume—the amount of blood it pumps with each contraction. It’s like unlocking a hidden power within your heart, enabling it to pump more blood, deliver more oxygen and nutrients to your hard-working muscles, and propel your performance to new heights.

But that’s not all—the magic doesn’t stop there. Fish oil supplementation also sparks an increase in cardiac output—the grand total of blood that your heart pumps out. It’s like giving your heart an extra burst of energy, allowing it to unleash its full potential and propel you forward with renewed vigor.

Food For Runners – 10: Watercress

Imagine a vegetable so dense with nutrients that it effortlessly claims the top spot on the Center for Disease Control and Prevention’s list. Yes, you heard that right—watercress reigns supreme as the ultimate nutrient powerhouse. It’s like a shining gem among ordinary foods, elevating your plate to a whole new level of nutrition.

Let’s unravel the magic of watercress and uncover why it’s a true superhero among greens. First, its antioxidant power is nothing short of extraordinary. Picture a battalion of antioxidants armed and ready to combat the free radicals that can wreak havoc on your body. Watercress leads the charge, delivering a formidable army of these protective agents that shield your cells from damage and contribute to your overall well-being.

But that’s not all—watercress has a secret weapon called Vitamin K. This essential nutrient plays a crucial role in bone health, ensuring that your skeletal fortress remains strong and resilient, especially during high-impact activities like running. It’s like fortifying your body’s architectural structure, equipping it with the strength to endure any challenge that comes your way.

And let’s not forget about the hidden treasures that lie within watercress. It’s a treasure trove of other valuable nutrients, waiting to be discovered. From Vitamin A, which supports healthy vision and boosts your immune system, to Vitamin C, which bolsters your body’s defenses against the oxidative stress of running, watercress delivers a wealth of benefits.

But what makes watercress even more remarkable is its ability to offer all these nutritional wonders while being exceptionally low in calories. It’s like indulging in a guilt-free feast, where every bite fuels your body with nourishment without tipping the scales.

Food For Runners – 11: Walnuts

Picture this: you’re on the move, conquering the world one stride at a time, and suddenly hunger strikes. You reach into your pocket and retrieve the ultimate energizing snack—the mighty walnut. These bite-sized powerhouses are not only convenient but also brimming with benefits that will keep you running strong.

Let’s crack open the walnut’s secrets and discover why it’s a go-to snack for on-the-go runners. First, let’s talk about the Omega-3 fatty acid ALA. Studies have shown that ALA can effectively reduce the type of inflammation that poses a threat to your cardiovascular health. It’s like providing a protective shield for your precious arteries, ensuring smooth blood flow as you conquer each mile.

But the wonders of walnuts don’t stop there. These remarkable nuts also play a role in bone health, keeping your skeletal system strong and resilient. The ALA found in walnuts has been linked to a reduced breakdown of bones, providing a solid foundation for your running adventures. It’s like giving your bones the support they need to endure the impact of each footstrike, preventing any cracks or fractures along the way.

Now, let’s delve into the heart-healthy properties of walnuts. These little gems are rich in mono- and polyunsaturated fats, which have been shown to have a positive impact on cholesterol levels. Say goodbye to the dreaded LDL cholesterol, also known as the “bad” cholesterol, as walnuts have been found to effectively lower its levels.

But the benefits of walnuts extend beyond the heart. These plant-based powerhouses are a treasure trove of essential nutrients. Just think of the fiber, Vitamin B, and antioxidants they contain. Fiber keeps your digestion in tip-top shape, promoting a healthy gut and preventing any hiccups along your running journey.

Vitamin B provides an extra boost to your energy levels, keeping you fueled and ready to conquer any distance. And let’s not forget about the antioxidants, such as Vitamin E, which act as your body’s defenders, warding off the harmful effects of oxidative stress and supporting your overall well-being.

Food For Runners – 12: Salmon

Picture a 3-ounce serving of salmon, delivering a modest 150 calories, while generously providing you with 20 grams of protein and 7 grams of fat. It’s like a well-balanced symphony of nutrients, carefully orchestrated to fuel your body and support your overall well-being.

One of the crowning glories of salmon lies in its abundance of omega-3 fatty acids. These remarkable compounds have been extensively studied and hailed for their incredible health benefits. Research has shown that consuming omega-3s can help lower blood pressure, reduce the risk of heart diseases, and even ward off a myriad of health troubles.

But the wonders of omega-3s don’t stop there. These fatty acids are also champions in the battle against inflammation. Whether you’re recovering from an intense workout or striving to build stronger muscles, the anti-inflammatory properties of omega-3s can be your trusted allies. They help your body bounce back faster, promoting faster recovery and supporting long-term muscle growth. It’s like having a team of skilled healers working behind the scenes, ensuring you’re always at your peak performance.

Let’s not forget about another key nutrient found abundantly in salmon: iodine. This mineral plays a vital role in proper thyroid functioning, which is crucial for maintaining an optimally running metabolism. It’s like a conductor orchestrating your body’s internal symphony, ensuring every process runs smoothly and efficiently. By including salmon in your diet, you’re giving your body the fuel it needs to keep your metabolism humming along.

When preparing salmon, let your creativity shine. Broiling is a fantastic cooking method that brings out the fish’s natural flavors, while keeping the calorie count in check. Enhance the experience with a delightful blend of spices, a splash of lemon juice, a sprinkling of herbs, or a touch of garlic. These additions will infuse your dish with tantalizing flavors, all without adding extra calories. It’s like painting a masterpiece on your plate, transforming a simple fish into a culinary masterpiece.

And remember, salmon isn’t the only fish that offers these remarkable benefits. Cast your net wider and explore the seas of flavor with sardines, mackerel, trout, herring, and other types of oily fish. These are equally rich in omega-3s and can be delightful additions to your seafood repertoire.

Food For Runners – 13: Broccoli

Broccoli, the green superhero of the vegetable kingdom, may not have been love at first sight for me, but once I discovered its incredible benefits, I couldn’t help but fall head over heels for it. This versatile veggie is not just a pretty face; it’s a nutritional powerhouse that can support your weight loss journey in more ways than one.

Let’s delve into the magic of broccoli and unlock its secrets to shedding those unwanted pounds. This cruciferous delight is brimming with dietary fiber, minerals, and vitamins, making it a superstar in the realm of healthy eating. But the real star quality lies in its low-calorie and low-fat profile. It’s like finding a treasure trove of nutrition without the guilt of excess calories or unwanted fats.

So, how exactly can this mighty green veggie help you on your weight loss quest? Well, its high fiber content plays a pivotal role. Fiber is like a trusty sidekick that swoops in to keep you feeling full and satisfied, all while helping you control those pesky hunger pangs. By adding broccoli to your meals, you’re giving your body a fighting chance against the temptations of overeating. It’s like having a loyal ally in your battle against the munchies.

But wait, there’s more! Broccoli is not just filling; it’s also incredibly low in calories. Just imagine, a generous cup of cooked broccoli weighing in at a mere 6 ounces and boasting only around 50 calories. It’s like nature’s gift to calorie-conscious individuals. And here’s another interesting tidbit: cooked broccoli is roughly 90 percent water by weight. So, not only does it satiate your appetite, but it also keeps you hydrated, contributing to your overall well-being.

Let’s not forget about the dazzling array of nutrients that broccoli offers. It’s like a nutritional treasure trove, packed with calcium, and a bounty of vitamins, including the mighty trio: A, C, and K. These vitamins are like a dynamic trio of protectors, standing guard against various health ailments. From fighting cancer to keeping blood pressure in check, and even combating heart diseases, they play a crucial role in maintaining your well-being. In fact, a single cup of cooked broccoli surpasses the daily requirements for both Vitamin K and C.

To make the most of broccoli’s benefits, let your culinary creativity soar. Toss it into your salads to add a vibrant crunch, or serve it as a delightful side dish to complement your main meal. And guess what? You can even enjoy it for breakfast! Starting your day with a filling and nutritious meal sets the tone for the rest of the day.

Food For Runners – 14: Apples

Apples, the portable powerhouses of the fruit kingdom, have won my heart for their convenience and undeniable snacking appeal. But let me tell you, their benefits go far beyond their portability. These vibrant fruits are a true treasure trove of fiber and an array of valuable nutrients, making them a smart choice for those aiming to shed some extra pounds.

Now, let’s address the burning question: Can an apple a day truly  helps keep those pesky pounds away? The answer is a resounding yes! A fascinating study published in the esteemed journal Nutrition revealed that overweight women who indulged in three apples (or pears) each day for a three-month period actually shed more weight compared to those who opted for a similar diet but replaced the fruits with oat cookies. Women should also take plenty of multivitamins for an effective weight loss plan. Learn more about it here.

So, what makes apples so incredible for weight loss?

Well, let’s start with the fact that a large apple boasts approximately five grams of fiber. Fiber is like the hero of your digestive system, keeping things running smoothly and promoting a feeling of fullness. And here’s another fun fact: apples are comprised of roughly 85 percent water. It’s like nature’s way of ensuring that you stay hydrated and satisfied.

But that’s not all! Apples have a few more tricks up their sleeve. They contain a compound called quercetin, which acts as a powerful ally in the fight against cancer, promotes healthy lung function, and even helps reduce the risk of cholesterol damage. And let’s not forget about pectin, a soluble fiber found in apples that contributes to that delightful feeling of satiety. It’s like a natural appetite suppressant that keeps you feeling satisfied for longer, preventing those pesky cravings from derailing your progress.

And the nutritional goodness doesn’t stop there. Apples also offer a dose of potassium, vitamin C, and a host of other valuable nutrients that support your overall well-being. It’s like a nutritional treasure packed into a single fruit, ready to nourish your body from the inside out.

Food For Runners – 15: Chicken Breast

A 3-ounce portion of boneless, skinless chicken breast (or half a chicken breast) is a mere 140 calories, making it a smart choice for those watching their waistlines. But wait, there’s more! This poultry delight packs a whopping 25 grams of high-quality protein.

But here’s the real magic: indulging in grilled, skinless chicken breast helps you consume fewer calories while keeping hunger at bay. By opting for the lean and mean version without the skin or breading, you’re not only reducing calorie intake but also maximizing satiety.

Now, a word of caution: steer clear of the seductive temptations of fried chicken, chicken strips, and chicken nuggets. These little troublemakers are notorious for their calorie-loaded nature and unhealthy fats that can sabotage your hard-earned progress. Let’s keep our focus on the grilled goodness that keeps our bodies nourished and our taste buds satisfied.

While we’re on the topic, let’s talk about the importance of choosing free-roaming, organic chicken. These feathered friends live their lives in more humane conditions, allowing them to roam and enjoy a more natural diet. Not only does this benefit the chickens themselves, but it also ensures that we’re consuming a higher quality product that aligns with our commitment to healthier living. Plus, let’s be honest, the taste of organic chicken is truly something to behold. It’s like nature’s way of rewarding us for making mindful choices.

But hey, I get it—personal preferences play a big role here. Whether you go for organic or not, the most important thing is to savor the flavors and embrace the nourishing power of this versatile protein source.

Food For Runners – 16: Tuna

Imagine cracking open a can of this fishy delight, and within that mere 100 grams of tuna lies a powerhouse of Vitamin D, ready to shower you with its goodness. We’re talking about a dose that covers half of your recommended intake, packing a serious punch to keep your bones strong, your immune system in top shape, and your overall well-being soaring.

But wait, there’s more! We’re about to unveil the tantalizing connection between tuna and your love life. It turns out that Vitamin D, in all its glory, has a remarkable effect on your libido.

According to a study conducted by the esteemed Medical University of Graz, this marvelous vitamin actually works its magic by regulating a sneaky chemical called sex hormone-binding globulin (SHBG). You see, SHBG has a knack for suppressing libido, but Vitamin D comes to the rescue, limiting the levels of this libido-squelching villain and allowing your desire to soar.

But let’s not forget that tuna has a lot more to offer than just its bedroom-boosting powers. It’s a nutritional powerhouse, teeming with protein, omega-3 fatty acids, and a host of other essential nutrients that your body craves..

Just remember, moderation is key. While tuna is a treasure trove of health benefits, it’s important to be mindful of your consumption. Opt for sustainable sources, such as pole-and-line caught or troll-caught tuna, to ensure you’re making a responsible choice for both your health and the environment.

Food For Runners – 17: Chocolate

Chocolate often gets a bad rap, with whispers of guilt and indulgence floating in the air. But fear not because when enjoyed in moderation, the dark variety can be a game-changer for your health and overall well-being. Yes, you heard that right – chocolate can actually be good for you!

But hey, don’t just take my word for it. A study conducted by experts in the field has revealed that dark chocolate, with a cacao content of at least 70 percent, can work wonders for your precious blood vessels. How, you ask? Well, it’s all about that remarkable increase in elasticity.

You see, indulging in the velvety smoothness of dark chocolate can give your blood vessels a boost, enhancing their flexibility and promoting better circulation throughout your body. This means improved blood flow, reduced risks of stroke, and a heart that’s singing with gratitude.

But hold on, there’s more to this chocolatey tale. Dark chocolate, with its rich and complex flavors, isn’t just a treat for your taste buds. It’s a powerhouse of stimulatory compounds that can rev up your energy levels and boost your performance.

What’s responsible for this delightful burst of energy, you may wonder? Well, it’s the dynamic duo of caffeine and theobromine that dance within each bite of dark chocolate. These compounds have been known to awaken your senses, sharpen your focus, and give you that extra kick to conquer your day.

Food For Runners – 18: Raw Milk

Raw milk boasts a bounty of muscle-healing proteins that can work wonders for your post-workout recovery. It’s like giving your muscles a superhero’s embrace, providing them with the building blocks they need to bounce back stronger and faster. With every glass, you’re nurturing your body from within, setting the stage for accelerated rejuvenation.

But that’s not all, my friends. Raw milk is a hydration hero, offering a refreshing dose of pure, thirst-quenching water with every sip. It’s like a cool, revitalizing waterfall cascading down your throat, replenishing your body’s fluid levels and keeping you well-hydrated. This natural hydration boost is a key ingredient in keeping you fueled and ready to conquer your day.

Let’s not forget about the essential nutrient that raw milk brings to the table: calcium. This mighty mineral is a champion when it comes to bone health, providing the foundation for strong and resilient skeletal structures. With each glass of raw milk, you’re giving your bones a loving embrace, ensuring they stay robust and ready for whatever challenges come your way. It’s like fortifying your body’s fortress, equipping yourself with the tools for long-lasting strength.

Now, here’s an intriguing twist. Did you know that enjoying a glass of raw milk around bedtime can work its magic while you sleep? Yes, you heard it right! Raw milk possesses a secret weapon in the form of slow-digesting casein proteins. These proteins ensure a gradual release of nutrients, creating a sense of sustained nourishment throughout the night. But that’s not all—raw milk has the power to enhance the release of sleep-promoting melatonin and serotonin, ushering you into a deeper and more restful slumber..

So, how much raw milk should you savor? Well, that depends on your personal preferences and needs. But let me offer a gentle suggestion: make it a daily ritual to indulge in at least one cup of this liquid gold. Give yourself the gift of nourishment and wellness, knowing that with each sip, you’re embracing the remarkable benefits that raw milk has to offer.

Food For Runners – 19: Spice

Studies have shown that capsaicin, the star of the chili pepper show, has the remarkable ability to curb your appetite and rev up your fat-burning furnace. It’s like having a personal trainer for your metabolism, pushing it to new heights and helping you shed those unwanted pounds. This magical substance has even found its way into weight loss supplements, solidifying its reputation as a secret weapon in the battle against excess fat.

But that’s not all. Let’s turn our attention to another spice that deserves a moment in the spotlight—black pepper. Beyond its role as a flavor enhancer, black pepper harbors a secret ingredient called piperine, a potent thermogenic compound that works wonders for your body.

Recent studies have revealed that piperine, with its remarkable thermogenic properties, can do more than just add a kick to your favorite dishes. It has the power to reduce inflammation and thwart the formation of new fat cells, a process known as adipogenesis. It’s like putting a roadblock in the way of excess fat, preventing it from taking up residence in your body. The result? A reduction in body fat, cholesterol levels, and waist size—truly a triumphant victory in your quest for a leaner, healthier you.

So, it’s time to embrace the spicy allure of red chili pepper and the remarkable benefits it brings to the table. Sprinkle it on your favorite meals, infuse it into your sauces, and let its fiery essence awaken your taste buds and supercharge your fat loss journey. Don’t be afraid to embrace the heat—it’s a small price to pay for the potential rewards that await.

Bonus Food: Whole Psyllium Husks

Whole psyllium husk may not be the most famous runner in the superfood race, but it certainly deserves a place at the starting line. If we consider its high fiber content, whole psyllium husk becomes an essential player for runners looking to maintain digestive health. 

This unassuming supplement works tirelessly to aid in regular bowel movements and can also help manage cholesterol levels. Additionally, the gel-forming fibers in whole psyllium husk are great at keeping hunger pangs at bay, providing a feeling of fullness that can assist with weight. 

Not only that, but whole psyllium husks are known to prevent colon cancer. That’s because a high-fiber diet protects against colon cancer in general, meaning whole psyllium husks can be a great ally in the fight. And if that wasn’t enough, whole psyllium husks can also reduce your risk of heart disease, hemorrhoids, high blood pressure, high blood pressure, high cholesterol, inflammatory bowel disease, irritable bowel syndrome, obesity, and so much more.

So next time you’re stocking up on pantry essentials, remember to reach for whole psyllium husk—the underdog that supports both your digestive well-being and your running performance

The 6 Best Glute Strengthening Exercises For Runners

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Glute Exercise

Are you looking for the best glute exercises for runners? Then you have came to the right place.

The glutes are an extremely vital muscle group for many reasons.

These important muscles are essential for improving performance, preventing injury and helping you look nice in your jeans.

And for runners, these muscles are way more important.

In fact, the glute muscles are the source of power when it comes to running.

While running, the glute muscles keep your pelvis steady and level, and also keep your torso, pelvis, and legs aligned.

Therefore, these muscles should be the focus of every runner’s oriented strength workout program.

And today I’m going to share with you some of my thoughts along with practical tips and bodyweight exercises to help you get the most out of these incredibly important muscles.

Of course, feel free to use dumbbells, kettlebells, bars and exercise machines, but training equipment do not always come in handy.

Most of the time you would need to hit the gym.

The good news is that you can do the routine I’m sharing with you anytime anywhere.

Just show up and work your butt off, no pun intended.

With that said, and before we jump into the routine, let’s first take a quick look at the glutes’ primary job and the link between glute weakness and running injury.

The 6 Best Glute Strengthening Exercises For Runners

These muscles are responsible for many important functions, including:

The Gluteus Maximus.

This is the largest muscle tissue of your butt cheeks, and it’s in charge of hip extension, as well as moving the leg behind us—key for forward drive while running.

See picture.

Another vital muscle is the Gluteus Medius, which is the smaller muscle tissue at the very top of the butt.

This one is in charge of hip abduction, moving the leg out to the side.

And it’s also responsible for sideways tilting of the pelvis.

Glutes Weakness and Running Injuries

Research has linked glute weakness to a myriad of running injuries.

Some of the injuries related to gluteal muscle dysfunction include (and not limited to), IT band syndrome, Achilles tendonitis, shin pain, knee pain, the notorious runner’s knee, back pain and a host of other trouble.

Glute Workout For Runners

Here are the bodyweight glute strength exercises you can do anywhere anytime.

The routine is simple and straightforward.

Aim for two to three sets of 12 to 15 repetitions.

If you have neglected your glutes muscles for the last few years, then aim to do at least two to three glute workouts, repeating the routine two to three times per week.

Glute Exercise For Runners – 1: Bridge

Muscle engaged:

Gluteus maximus, rectus abdominis, hamstrings, and hips.

Proper Form:

Begin by lying flat on the floor on your back with the hands by your side, feet flat on the floor hip-width apart and knees bent.

To perform the bridge, press upward by pushing with your heels, lift your hips off the ground while keeping your back straight throughout the exercise.

Make sure your body forms a straight line from your knees to your shoulders.

Squeeze your glutes and abs tight and hold the pose for 30-second to one full minute, then slowly return to starting position.

Glute Exercises For Runners – 2 : Single-Leg Elevated Glute Bridge

Muscle engaged:

Glutes, hamstrings, and the whole core.

Proper Form

Assume bridge pose with your feet flat, core engaged and knee bent.

Next, extend your right leg as straight as possible toward the ceiling while keeping your thigh in line with your hips.

Keep extending your leg upward by driving through the heel, and raising your butt off the floor.

Extend your leg as far as possible.

Hold it for 5 to 10 seconds, then bring it down, and switch sides.

Glute Exercise For Runners – 3: Glute Kickback

Muscle engaged:

Glutes, hamstrings and upper legs.

Proper Form:

Get on all fours with your back parallel to the ground, and hips lined over the knees with hands directly under the shoulders.

Next, as you inhale in, thrust your right foot backward as though you’re kicking like a horse.

Make sure to flex your butts for a 1-count when your leg is fully extended back behind you.

Bring your knee almost all the way down to the floor, and then repeat for eight to ten reps.

Lower the knee back to starting position and switch sides.

Glute Exercise For Runners – 4: Step-up with Knee Raise

Muscle engaged:

Abs, hip flexors, glutes, hamstrings, and quads.

Proper Form

Stand upright facing a bench or a box of a challenging but proper height.

Next, step up on the box by putting your right foot on the top of the box with your knee bent to 90 degrees, then straighten the leg to stand upright.

Make sure to extend through the knee and hip of your right leg to stand up on the box.

As you stand on the box, balance on your right leg and flex the left knee, bringing your knee as high as you can in a controlled and slow manner.

Pause for a moment, then slowly return to starting position and repeat.

This is one repetition.

Additional resource – Running Vs. Strength training

Glute Exercise For Runners – 5: Side-Lying Leg Lift

Muscle engaged:

Gluteus medius and gluteus minimus, and abductors muscles

Proper Form

Begin by lying on your right side with your legs extended straight out.

Next, as you brace your core, raise your left leg up to the ceiling while keeping your hips stacked and steady and back straight.

Pause for a moment, then lower down and repeat.

Glute Exercises For Runners – 6: Band Walks

Muscle engaged:

Glutes and hip abductors.

Proper Form

https://youtu.be/zlB93lXaF9s

Get a band and wrap it around your legs, about mid-shin level—just above each ankle.

You should feel a little resistance when standing with your feet hip-width apart.

Next, with core engaged and hands on hips, bend your knees slightly, and shift your weight over your right leg and take a wide step sideways with the left leg, then step right foot in.

In this exercise, you will be moving your leg in and out laterally, for 12 to 15 repetitions

Aim for 10 steps to the left, and then 10 to the right, repeating it for a complete of three sets.

Additional resource – Clamshells for runners

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Conclusion

There you have. This post covers some of the best glute exercises for runners. Now it’s up to you to put them into action. The rest is just details.

Please feel free to leave your comments and questions below.

David D.

The Secret to Pain-Free Running: Defeating Muscle Imbalances

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BCAAs for runners

Have you ever wondered why your legs feel a bit lopsided after all those invigorating runs? You’re in good company.

Whether you’re a seasoned marathoner or just dipping your toes into the running world, I’ve got something crucial to share with you.

Running, that exhilarating cardio adventure, does wonders for your fitness and those extra pounds. It’s like your legs are sculpted by the running gods themselves, right? Well, not quite.

There’s a sneaky culprit lurking in the shadows – muscle imbalances. They’re like the silent villains of the running world, and if left unchecked, they can turn your running paradise into a painful pitfall.

But fret not!

Today, I’m here to spill the beans on these muscle imbalances, understand what makes them tick, and, most importantly, discover how to outsmart them.

So, are you excited to dive into the world of balanced, pain-free running? Then let’s go.

Muscle Imbalances Explained

Muscle imbalances are like the yin and yang of your muscles.

Let me explain more. You’ve got muscles that do the heavy lifting, like the ones responsible for pulling off those impressive pull-ups at the gym. But what if these beefed-up muscles don’t have an equally tough opponent to spar with? That’s where the trouble starts.

Take our pull-up enthusiast, for instance. They’re nailing those upper body pulling exercises day in and day out. But bench presses or push-ups? Nah, it’s not their jam. The result? An upper body that’s like a seesaw, with one end doing all the heavy lifting while the other just chills.

Now, here’s the kicker – it’s not just the weightlifters who need to watch out. If you’re into any sport with repetitive moves, like our beloved running, you’re in the game too. Those marathon miles can be both a blessing and a curse, and the sneaky culprits are these muscular imbalances.

Here’s the deal: These imbalances are like tiny time bombs, ticking away as you hit the trails. They’re the reason you might feel those unnecessary aches and pains, and they can seriously cramp your running style.

The Solution

Alright, now that we’ve called out these muscle imbalances, it’s time to spill the beans on how to set things straight.

Here’s the deal – it might sound like Captain Obvious is in the room, but the best way to tackle these imbalances is by picking exercises that go head-to-head with those weaker muscles.

Let’s dive in.

A Fight of Planes – The Scoop behind the imbalances

Speedwork, hill sprints, and those long, glorious runs do wonders for sculpting your body into a lean, mean running machine. But there’s a catch, and it’s a hefty one. All this running comes at a cost – a rather substantial cost, if I may add.

You see when we lace up our running shoes and hit the pavement, our bodies rely heavily on a select group of muscles to propel us forward. These muscles are like the rockstars of the show, hogging the spotlight while the others play second fiddle in the background.

Enter the sagittal plane, the ruler of the running realm. This is where the action happens, where we move forward and backward like well-oiled machines. But hold on, what about the other two planes – the frontal and transverse? Well, they’re relegated to the sidelines during our running escapades.

And since we’re so fixated on that forward-backward motion, our calves and quads become the muscle MVPs, soaking up all the glory as they power us through. But what about the muscles in charge of the other two planes, like our shins and glutes? They’re left in the dust, growing weaker by the day.

Muscular imbalances can lead to a host of problems, from discomfort and pain to more serious issues like knee pain, muscle strains, Achilles tendonitis, piriformis syndrome, and IT band syndrome.

Problems linked to muscle imbalances

As you continue to rely on those dominant muscles, they start to put immense pressure and stress on various parts of your body.

Joints, ligaments, and even the very muscles you’re working so hard to strengthen become the victims of this one-sided affair.

The consequences? Well, they range from stalled fitness growth to discomfort and outright pain.

And let’s not forget about the more severe outcomes, like overuse injuries that can plague even the most dedicated runners.

We’re talking about the dreaded knee pain, bothersome muscle strains, Achilles tendonitis, the notorious piriformis syndrome, and the ever-persistent IT band syndrome.

It’s like a domino effect – one muscle group’s dominance leads to a breakdown in the harmony of your body’s movements, resulting in these unwelcome guests: pain and injury.

Common Muscle Imbalances in Runners

As you can tell now; muscle imbalances aren’t just an abstract concept. They can have a direct and tangible impact on your running and overall health.

Let’s break it down.

First up, let’s talk about those core muscles. I’m not just talking about washboard abs here; I mean the muscles of your abdomen, lower back, and even your glutes.

When these muscles are weaker than they should be, it’s like having a shaky foundation for a building. Your posture takes a hit, running efficiency goes down the drain, and before you know it, you’re stuck in the land of bad form. This domino effect can even affect your breathing, making it less than optimal, and it’s a one-way ticket to overuse injuries.

But wait, there’s more.

Another red flag is weakness in the hips and glutes.

According to a study conducted at East Carolina University, this kind of weakness is the culprit behind dreaded conditions like runner’s knee, the infamous IT band syndrome, and a whole host of knee-related problems. These issues can be a real game-changer when it comes to your running journey.

Now, what happens when certain muscles are overused, especially the hamstrings? Well, it’s like playing with fire. Overused muscles become susceptible to inflammation, nagging pulls, and chronic tightness – a triple threat that’s always bad for business.

But enough with the theory, right? It’s time to roll up our sleeves and dive into some practical training guidelines that will help you address these imbalances head-on.

How to Fix Muscle Imbalance in Legs For Runners

Now it’s time to unravel the power exercises that specifically target the common imbalances that often plague runners. With consistent training, they’ll become your secret weapon for restoring equilibrium in your muscles.

But first, a word on how to integrate these exercises into your routine. Ideally, aim to perform this routine two to three times a week. You can seamlessly incorporate them into your regular strength training regimen or tackle them during your post-run cool-down.

Remember, consistency is key.

And here’s a pro tip: if you suspect that you’re battling some major muscle imbalances, it’s time to go all-in. Dedicate yourself to this routine on your cross-training days diligently until you start noticing those signs of improvement. Your body will thank you, and your running journey will be smoother than ever.

1. Seated Row

Why:

Most runners who do not follow a strict strength routine usually have the upper body strength of a 10-year-old.

The good news is that this exercise helps you develop the upper body strength you need to maintain a good running posture—stopping you from hunching over.

Proper Form

Begin by sitting as tall as you can with a slight arch in the lower back with legs extended.

Sit

Next, inhale and draw the handlebars towards your ribcage without shrugging your shoulders upward or backward.

Focus on “pinching” your shoulder blades together.

Make sure to perform the movement slowly, keep the elbows tucked at the sides, and lift your chest throughout the eccentric portion of the movement.

Release slowly and repeat.

Aim for two to three sets of 10- to 12-rep.

Additional Guide – A leg workout for runners

2. Single Leg Squat

Why:

The Single Leg Squat is one of the best functional exercises that build strength and mobility in the glutes, hips, and core, as well as improving balance and coordination.

It also builds stabilization in the pelvis.

When the pelvis is steady and firm, your entire body, gait, and stride become more balanced, too.

This is especially helpful for runners with foot pronation issues.

Additional Resource – 13 Exercises to improve running

Proper Form

Stand tall with feet hip-width distance apart, then find your center and shift your weight to your right foot.

Next, raise your left foot and balance on your right, then squat down by bending at the knee and sitting your hips back as if you are going to sit on a chair behind you.

If mobility is a big issue, then you can either hold on to a suspended rope or squat down to sit on a bench or a chair behind you.

Avoid bad form at all costs.

Squat down slowly on your supporting leg as much as you can (at least 90 degrees in your knee), then slowly raise yourself up and extend your leg back up to standing.

The key is to focus on balance and good form.

Additional resource – Your guide to Charleys Horse in runners

3. Superman

Why:

For building strength and endurance in the entire lower back—a key component of the core, as well as the transversus abdominis—or the deep abs.

Proper Form

Begin by laying face down with your arms and legs extended out so you look like Superman flying through the air.

Next, lift your left arm with the right leg about five inches off the floor.

Hold for a count of five, then slowly lower down and alternate sides.

Do up to 6 to 8 reps on each side to complete one set.

Aim for two to three sets.

4. Single-Leg Deadlift

Why:

The Single-Leg Deadlift targets the piriformis and the glutes—which are common runners’ fragile spots that can be overwhelmed by stronger quads and hamstrings.

By doing this exercise, you will be building your gluteal muscles and making them strong enough to they can be used when running—especially if you do any hard hill running.

Proper Form

Begin by holding a light dumbbell or a medicine ball for an extra challenge.

Next, balance on your right foot and slightly bend the knee with your left foot behind you and in the air.

While keeping your back straight and shoulders back, hinge forward from the hips and tap the weight on the floor.

To come back to standing, engage the glute and hamstrings of the leg planted on the floor and slowly press up to standing.

Shoot for 8 to 10 reps on each side.

Aim for three sets.

5. One-Legged Bridge

Why:

It’s one of the best core strengthening exercises out there.

This one isolates the underworked muscles in the lower back and can help you build balanced core strength.

It also strengthens and isolates the gluteus muscles—also known as the butt muscles—as well as the hamstrings.

Proper Form

Lie on your back with your knees bent 90 degrees feet on the floor.

Then, raise your hips and back off the floor until your body forms a straight line from your knees to the shoulders.

Next, squeeze your glutes, then slowly raise and extend your right leg while keeping your pelvis raised.

Hold the pose for 20 to 30 seconds.

Release the leg down, and repeat on the other side.

Make sure to contract both lower back and abdominal muscles to hold your pelvis and keep it steady throughout the exercises.

Repeat 4 to 6 times to complete one set.

Do two sets.

6. Walking Lunge with Twist

This lunge variation is an impressive move that strengthens the core and builds lower body strength and balance while improving proprioception.

Proper Form

Begin by holding a medicine ball (or 10- to 25-pound weight plate) in your hands, elbows by the side.

Next, lunge forward until your front thigh is parallel to the floor and your back knee is almost touching the floor. Then, while contracting the core, rotate your torso to the same side as the front leg.

Lastly, rotate your body back to the center as you press back to a standing position.

7. Toe Raises

Shin’s muscles are a vital muscle group that’s in charge of controlling foot landing.

And when it’s weak, the calves wind up absorbing the bulk of the shock, which can set the stage for shin splints.

The good news is that the toe raises exercise is a simple exercise that can help you build strength in this critical—and often ignored—area.

Proper Form

While using a chair for balance or sitting on it  with the knees bent and feet flat on the ground, slowly lift your toe off the floor as high as you can, then lower them in a controlled and slow manner

That’s one rep.

Do 16 to 20 reps on each leg to complete one set.

Aim for three sets.

8. One-arm, One-leg Plank

The core isn’t just your abs.

It’s more than that.

The core usually includes the surface abs, the deep abs, the obliques, and the glutes.

The bad news is that the core isn’t working hard enough when running—expect when sprinting.

The good news is that a simple move like the plank can help you build total core power and strength.

For more challenges, try the one-arm, one-leg core variation below.

It will help you build strength as well as balance and total body endurance.

Proper Form

https://youtu.be/s1TN5d7AdSk

Begin laying face down, then prop yourself up onto your forearms.

Make sure your body is in a straight line from head to toe, core engaged, and back straight.

This is a basic plank position.

Next, if you are looking for more challenge, then reach out with your right arm in front of you while lifting the left leg behind you, hold it for a count of 10, then lower slowly down and switch sides.

Aim for 6 reps on each side to complete one set.

Do two sets.

Top 7 Plyometric Exercises For Runners

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plyometric exercises

I’m a huge fan of plyometrics for runners.

It’s a game-changer for improving your running performance, helping you burn more calories, boost your conditioning, and increase explosiveness—key components for becoming a better runner.

My journey with plyometrics began years ago when I discovered it through the P90X program.

At first, I didn’t know much about it, but after the first few workouts, I was hooked. I remember doing those box jumps and burpees, feeling like my legs were made of lead by the end.

But after a few weeks, I noticed I was feeling stronger, faster, and more explosive on my runs.

Since then, I’ve made it a point to include a plyometric workout in my weekly routine.

So, how do you get started with plyometrics? That’s exactly what today’s post is about.

By the time we’re done, you’ll understand what plyo training is and have a solid routine to start add it into your training.

What is Plyometrics?

Plyometrics, in simple terms, are exercises that involve fast, explosive movements designed to increase your power and speed. Unlike traditional weightlifting, where you lift and lower weights in a slow, controlled manner, plyometric exercises rely on quick, dynamic movements.

The idea behind plyometrics is to maximize muscle contractions in a short period, making your muscles more powerful and efficient. The exercises involve fast, powerful movements where your muscles go through an eccentric (lengthening) phase, followed by a rapid concentric (shortening) phase. This translates into more explosive strides, better push-off power, and improved overall speed for runners.

First time I tried plyometric exercises, I had no idea they’d be so different from my regular strength training. Plyo exercises are all about speed and power unlike slow and controlled weight lifting. I remember the first time I tried box jumps—my legs felt on fire! So please expect plyo exercises to be a little bit challenging then your usual lunges and deadlifts.

Some common examples of plyo exercises include:

The 3 Phases of Plyometric Training

Most plyometric exercises are broken down into three phases:

  1. Eccentric Phase (Landing Phase): When your muscles lengthen, typically when you land from a jump or squat.
  2. Amortization Phase (Transition Phase): This is a short, split-second moment where your muscles prepare to explode into the next movement. The quicker you move through this phase, the better.
  3. Concentric Phase (Take-Off Phase): This is where your muscles contract and you push off explosively.

To plyo train, you must repeat this three-part cycle as fast as possible with good form.

The aim is to reduce the time you spend between the eccentric and concentric movements.

After every plyo session, you should feel like battery acid has been pumped through your veins.

Benefits of Plyometrics for Runners

Why should you, as a runner, care about plyometrics? Imagine running not just farther or faster but with a noticeable increase in power with each stride.

Plyometric training fine-tunes your muscles and tendons to produce force more effectively, helping you sprint faster, dodge obstacles, and push past your current limits

If you’re still not convinced, let’s look at some research:

  • A study published in the Journal of Strength and Conditioning Research found that runners who followed a 6-week plyometric routine improved their 2400m race times by about 4%. This was thanks to the increase in lower-body power and explosiveness.
  • Another study at the University of Montreal showed that plyo training improved running economy more than traditional weightlifting. So, if you want to make your running more efficient, plyometrics could be the answer.
  • Studies from the Journal of Applied Physiology show that plyometric training can increase neuromuscular efficiency, which translates to a quicker, more powerful push-off with each step.
  • According to research, athletes who incorporated plyometric exercises into their training experienced an increase in leg stiffness and elasticity, both of which enhance running economy and performance.
  • Research found that runners who added plyometrics to their training saw an improvement in both stride length and cadence.
  • Study found that runners who engaged in regular plyometric sessions developed stronger tendons and connective tissues, reducing strain on vulnerable areas like the knees and ankles.

I can go on and on but that’s a topic for another day. Let’s get to the practical stuff.

Getting Started with Plyometric Training

Before you jump into plyo exercises, you need a solid foundation of strength and endurance.

Take a couple of months to work on basic strength exercises like squats, lunges, planks, and push-ups to build your base.

Once you’ve got that foundation, you can add plyo exercises to your routine. Here’s a checklist to make sure you’re ready:

  • Basic Strength: You should be able to perform bodyweight exercises like squats, lunges, and push-ups with good form.
  • Proper Landing Technique: Learn to land softly on the balls of your feet, with your knees tracking over your toes.
  • Core Strength: A strong core is essential for maintaining good form during explosive movements.
  • Injury-Free: Plyo exercises are high-impact, so make sure you’re injury-free before you begin.

Proper Plyometrics Form & Technique

I can’t emphasize enough how important good form is when it comes to plyo training.

I remember rushing through a set of box jumps once, thinking speed was all that mattered. Big mistake.

I landed awkwardly, and my knees took a beating.

After that, I focused on quality over quantity—landing softly, keeping my core tight, and ensuring my knees aligned with my toes. It made all the difference. Now, every rep feels controlled and powerful, and I’m less prone to injury.

Here’s what to pay attention to when doing plyometrics:

  • Keep your knees behind the toes throughout the movement.
  • Engage your core and keep your back flat.
  • To generate jumping power, sink deep into your heels and absorb the impact as you sink back into the movement.
  • Do not compensate to perform a jump.
  • Don’t strike the floor with your sole. Use the balls of your feet for better shock absorb
  • Land softly. The less sound you make, the better. Embrace your inner ninja.

 When to Add Plyometrics to Your Workout

If you’re new to plyometrics, start slow. I recommend waiting until you can run for at least 30 minutes without losing your breath and have spent at least 12 weeks building basic strength through bodyweight exercises. Once you’ve reached that point, you can start adding a 5- to 10-minute plyo circuit to your workout once a week.

Don’t overdo it—plyometrics are intense, and your muscles, joints, and tendons need time to recover. When I first started adding plyometrics to my routine, I made the mistake of jumping in with a high-intensity session. Let’s just say I could barely walk the next day.

I quickly learned that you need to ease into it. I started doing just one short plyo session a week, focusing on the basics like squat jumps and lunges.

After a few weeks, I started to feel stronger, and my recovery time improved. It was a gradual process, but now I can handle more intense sessions without feeling completely wrecked.

A trail Runner? Then check out this guide on plyometrics for trail runners.

Warming up For A Plyometric Workout

If there’s one thing I’ve learned from plyo training, it’s the importance of warming up properly. One time, I skipped my warm-up because I was in a rush. Huge mistake. My legs felt stiff, and I tweaked a muscle halfway through the workout. Since then, I make sure to spend 10 minutes warming up with light jogging and dynamic stretches.

To get started, do 5 to 10 minutes of jogging on the spot to increase your heart rate and core temperatures. Next, stretch your body dynamically, from your head to your ankles.

Pay special attention to your range of motion and release any muscle tension.

Note – To perform some plyo exercises, you’ll need a few pieces of equipment, such as a plyo box and a well-padded mat, to help with the impact.

Top 7 Plyometric Exercises For Runners

I recommend performing these exercises twice a week after a solid dynamic warmup.

Do this routine on your non-running days since explosive training requires much focused energy and effort.

Perform each exercise for 8 to 12 reps each.

Rest and repeat one more time before moving on to the rest of the routine.

To keep things challenging, change up the order of the exercises each time you do this plyometric workout.

Jump squats

It is ideal for strengthening the glutes, which can give you power on the run and reduce the risks of overuse injuries like runner’s knee and IT band syndrome.

This move also works the quads, hamstring, calves, and core muscles.

Bonus benefit, shaping your butt.

Proper form

Start with your feet turned out slightly, your toes pointing forward, your arms extended, and your back straight.

Squat down until your butt is just lower than your knees, then press up through the heels jumping off the ground as high as possible, then land softly without letting your knees fall in toward each other, then descend into the next squat.

Do 12 to 15 reps to complete one set.

Aim for two to three sets.

Burpees

The burpee is a total body conditioning exercise per excellence.

This is one of the best exercises for the core muscles, thighs, shoulder, arms, and chest—and if you only have 5 minutes of free time for plyo training, do the burpees, please.

Proper Form

Assume a feet hip-width apart stance, then bend your knees and place your hands on the floor.

Transfer all your weight into your hands, and jump your feet back to end up in a push-up position.

Then, bring your knees to your chest, assuming a low squat position, and press up and jump as high as you can with hands overhead, feet going airborne.

Clap your hands overhead or straighten your legs like air split for more challenge.

Without delay, hit the ground again to perform the next burpee.

Jumping lunge

This is one of the most running-specific exercises you can do since jumping lunges target all of your running muscles most efficiently and explosively.

Proper Form

Begin in a lunge position, weight distributed equally on both legs

Next, jump straight up into the air as high as possible, reversing the position of the legs and landing with your feet in the opposite positions, then immediately lower down into a deep lunge.

Make sure to land with a good lunge from—knees behind or in line with the toes—and to use your arms to help you jump higher.

Do three sets of 12 to 16 reps, alternating sides on each jump.

Side hops

One of the best plyometrics for runners that works all of your lower body muscles, including your hamstrings, glutes, calves, and quads—all key muscles for running and most athletic activities.

Proper Form

Start by standing on your right foot with your right knee slightly bent and your left foot up.

Next, begin hopping on the right foot as fast as you can with minimal ground contact.

Imagine that you are jumping over a set of hot coals.

Hop in one place 12 times, then hop side to side 12 times, then forward and backward for another 12 times.

Aim for two to three sets on each foot.

Make sure to keep your hips steady and nearly motionless through the exercise.

Avoid bouncing around.

Single-Leg Lateral Jumps

Along with increasing power in the legs, this plyo move improves balance.

Plus, this plyo move boosts ankle strength and stability as well as control and proprioception, which is your sense of the relative position of your body and the strength of effort employed in each movement.

For those who have ankle instability, you may use an ankle brace.

Choose the breathable one.

Like this drill? Then you gonna like this routine.

Proper Form

Stand on your right foot with your left knee slightly bent and your left foot off the ground.

Then, drop into a half squat and jump diagonally as high as you can to your left, landing in a half squat on your left foot.

Repeat, jumping diagonally while engaging the whole core to your right.

That’s one rep.

If this is too easy, do it with your eyes closed.

Aim for three sets with ten reps each.

Box Jumps

These build explosive speed, rev up your body’s ability to absorb force, and target the muscles that contract the most when running the hamstrings and glutes.

Proper Form

Pick a jumping box of challenging height or stack aerobics steps 6 to 14 inches high.

Be careful.

From the ground, squat down and jump with both feet onto the box, swinging your arms forward to generate enough momentum.

Next, jump backward off the box and land softly on the ground with knees slightly bent.

For more challenges, try with one leg.

Don’t try this without a steady posture and a nice balance.

Do 12 reps, aiming to complete three sets.

Bleacher hops

Another powerful exercise to add to your arsenal.

This one works for you on all levels.

It’s also a great cardiovascular and endurance exercise—like a hill sprint on steroids.

Proper Form

Beginner Plyometric Routine

Perfect if you’re new to plyometrics. Focus on form and smooth landings to ease your body into this explosive style of training.

  1. Jump Rope – 2 x 30 seconds
    Keeps it simple and starts conditioning your calves and Achilles tendons.
  2. Jump squats – 2 x 10 reps each leg
    Step up on a sturdy box or bench, focusing on pushing through your heel.
  3. Bleacher hops – 2 x 6 reps
    Stand with feet shoulder-width apart, jump forward with both feet, and land softly.
  4. Box jumps – 2 x 8 reps
    Jump to build strength and stability.

Intermediate Plyometric Routine

You’ve got the basics down and are ready to turn it up! This level adds more explosive movements to push your power and coordination.

  1. Box Jumps – 3 x 8 reps
    Find a box or sturdy platform about knee-height. Jump onto it, land softly, and step back down.
  2. Jump Lunges – 3 x 8 reps each leg
    Start in a lunge position, jump, and switch legs mid-air, landing in a lunge on the other side.
  3. Depth Jumps – 3 x 6 reps
    Step off a box, landing softly and immediately jumping as high as possible.
  4. Single-Leg Hops – 3 x 10 hops each leg
    Hop forward on one leg, focusing on balance and control with each hop.

Advanced Plyometric Routine

You’re ready for maximum power! These moves are intense, so prioritize control and aim for quality over quantity.

  1. Depth Jumps to Box – 4 x 6 reps
    Step off a lower box, land, and immediately jump onto a higher box.
  2. Bounding – 4 x 30 meters
    Push off forcefully with each step, covering as much ground as possible. Think of it like exaggerated running.
  3. Plyometric Push-Ups – 4 x 8 reps
    Perform a push-up, but push off the ground so your hands leave the floor slightly.
  4. Broad Jumps – 4 x 6 reps
    Jump as far forward as you can with both feet, aiming for a soft landing.

Download Your Plyometric Training Plan

Want to take this plyometric routine with you? I’ve created a Printable Plyometric Training Plan that you can easily download and keep for reference. Whether you’re just starting with plyometrics or pushing into advanced exercises, this PDF has you covered with routines for every level—beginner, intermediate, and advanced.

👉 Download the Plyometric Training Plan PDF

Feel free to print it out, bring it to your next workout, or stick it on the fridge for easy access. Each routine is broken down with reps, sets, and tips to keep you on track.

Note: Use the PDF as a progress tracker. Note down dates, sets, and any tweaks you make. This can help you look back and see how far you’ve come—which is super motivating on those tough training days

Prevent Running Injuries with These 5 Hip-Strengthening Exercises For Runners

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If you’re on the hunt for the ultimate hip-strengthening exercises to boost your running game and keep those pesky injuries at bay, you’ve landed in the right spot!

Today, we’re diving headfirst into the world of hip strength training for runners, and trust me, it’s going to be a game-changer.

Here’s the lowdown on what’s coming your way:

  • We’ll break down the hip muscles so you know exactly what we’re working with.
  • Discover how these hip muscles play a crucial role in your running performance.
  • Uncover the fascinating connection between hip muscles and running injuries (yes, we’ve got some science-backed insights for you).
  • Get ready for the main event – the top 5 exercises that’ll have your hip strength and mobility skyrocketing.
  • Plus, a whole lot more to keep you informed and inspired.

Excited? Well, let’s lace up those running shoes and dive in.

Anatomy of The Hips Muscles

Your hips aren’t just there to look good in yoga pants; they’re true workhorses. Nestled in your upper legs, the hip allows  you to strut your stuff, climb stairs, grab that fallen pen, or gracefully park yourself on the couch.

But here’s the real star of the show: the hip joint! It’s a nifty ball-and-socket setup, and it’s key to everyday movements.

Every time you take a stroll, conquer a staircase, reach for your dropped phone, or elegantly plop onto your favorite chair, your hip joint and its trusty muscle squad swing into action.

And guess what? We’ve got more hip intel coming your way, so stay tuned

The most important muscles of the hips include :

The Hip Flexors

The hips flexors play a vital role in the grand scheme of things. They’re like the supporting cast in your body’s blockbuster film, making sure everything runs smoothly.

And consist of five muscles:

  • Rectus Femoris
  • TFL (Tensor Fasciae Latae)
  • Iliacus
  • Psoas
  • Sartorius

These hip flexors are the MVPs behind knee elevation and keeping your pelvis and legs in perfect harmony during your runs.

Think of them as your body’s own mechanics for knee operations. But here’s the kicker: weak hip flexors could spell trouble, with the dreaded runners’ knee and iliotibial band syndrome lurking in the shadows

Adductors

The adductors are responsible for pulling your legs inward and orchestrating those nifty cross-body moves.

And consist of the following:

  • Adductor Brevis
  • Adductor Longus
  • Adductor Magnus
  • Pectineus
  • Gracilis

Think of them as your body’s graceful dance troupe, ensuring your legs move seamlessly in any direction you desire.

These performers add finesse to your legwork and contribute to the harmony of your hip movements. Without them, things might get a bit clunky on the dance floor—or, should we say, the running track?

Glutes

The Glutes are the powerhouse behind your backside and so much more!

Meet the Gluteal squad:

  • Gluteus Maximus
  • Gluteus Medius
  • Gluteus Minimus
  • Tensor Fasciae Latae

These muscles are your body’s true all-stars, responsible for various functions, from extending your hip and moving your leg out to the side to ensuring your leg’s external rotation.

The Importance of hip Muscles While Running

Let’s dive deeper into the critical role of hip muscles while running.

Efficient and Injury-Free Running:

Whether you’re a casual jogger or a marathon enthusiast, strong and functional hips are your secret weapon. They keep you in the game, preventing those dreaded injuries.

Stabilizing Powerhouses:

These muscles aren’t just for show; they’re the guardians of your running stance. They ensure each leg is rock-solid during every step, maintaining stability in the process.

The Perils of Weak Hips:

Now, imagine weak hip flexors crashing this party. Your performance takes a nosedive, your form goes haywire, and injuries gatecrash your running journey.

Studies linking hip weakness to running injuries

There’s some compelling research highlighting the connection between hip weakness and running injuries.

Study 1: Hip Rotation and Iliotibial Band Syndrome

This study, published in the Journal of Orthopedic & Sports Physical Therapy, unveils a crucial link. It suggests that when hip rotation and inward collapse occur excessively during the gait cycle, the risk of Iliotibial Band Syndrome shoots up.

Study 2: Weak Hip Muscles and Lower Extremity Injuries

In another study featured in the Clinical Journal of Sports Medicine, the evidence becomes even more compelling. It draws a strong association between weak hip muscles, including the abductors, adductors, and flexors, and a range of overuse injuries in the lower extremities.

Study 3: Runners’ Knee and Weak Hip Muscles

The Clinical Journal of Sports Medicine presents evidence that links overuse injuries like Runners’ Knee to weaker hip muscles. Specifically, the hip abductor, adductor, and flexor muscles were weaker in individuals with these injuries compared to a control group. This underscores how critical strong hips are in preventing injuries like Runners’ Knee.

Study 4: Pelvic Instability and Runner’s Knee

Another study published in Medicine & Science in Exercise & Sports delves into pelvic stability and its role in Runner’s Knee among women. It was discovered that women who developed Runner’s Knee exhibited greater pelvic instability in their gait compared to those who remained injury-free. This insight highlights the significance of hip and pelvic stability for injury prevention.

Study 5: Hip Strength Training for Iliotibial Band Syndrome

The study by Frederickson et al. focused on 24 distance runners dealing with Iliotibial Band Syndrome, a common issue among runners. They examined the hip abductor strength in the injured limb compared to the healthy leg and a control group.

Notably, they found a 2 percent strength deficit in the Gluteus medius of the injured limb. However, after undergoing a six-week strength training program, 22 out of 24 injured runners were able to return to training with minimal or no symptoms. It underscores the potential of targeted hip strength training in rehabilitating running injuries.

The Evidence is Overwhelming!

It’s clear that hip strengthening exercises should be a priority for every runner to prevent injuries and enhance performance. Ignoring hip strength can lead to a host of problems that no runner wants to deal with.

The great news is that there’s a wide array of effective hip-strengthening exercises available. These exercises are a proactive approach to injury prevention and overall improved running performance.

By dedicating time to strengthening your hip muscles, you’re investing in your long-term running success.

Remember, once your hip strength is improved, you’re not only less likely to experience pain and injuries, but you’ll also find your running form and efficiency improving.

5 Hip Strengthening Exercises For Runners

Consistency is key when it comes to strengthening your hip muscles. Starting with one set of 8 reps and gradually progressing to three to four sets of 12 to 15 reps is an excellent approach.

It allows your body to adapt and grow stronger over time, reducing the risk of injury and improving your running performance.

Remember, patience and persistence pay off when it comes to fitness and strength training. Keep up the good work, and you’ll undoubtedly notice significant improvements in your hip strength and overall running abilities in just a few weeks

Hip Strengthening Exercise – 1. Single-Leg Bridge

Targeted Muscles: Glutes, Lower back, Calves, Quads, and Hamstrings.

Proper Form

Lie on your back with both knees bent and feet flat on the floor, arms pressed against the floor by your sides.

Then, lift your hips, engage your thighs, and squeeze your glutes.

Next, raise your right leg in the air as straight as possible, keeping the foot flexed, and extend it while raising your lower back and butt.

Lift your hip as high as possible by engaging your abs and pressing down through the left heel.

Hold the position for 5 to 10 seconds; lower your hips to lightly touch the ground, then switch legs.

Number of sets: Three to four sets

Number of Repetitions: 8 to 12 reps.

Hip Strengthening Exercise 2. Donkey Kicks

Targeted muscles: All three butt muscles — gluteus maximus, gluteus medius, and gluteus minimus, plus the lower back

Proper Form

Get on all fours, with your hands directly under your shoulders and knees under the hips, wrists aligned under your shoulders.

Next, draw your abdominals in you gradually lift your leg behind you until it’s almost parallel to the floor, with knee bent and foot flexed.

Hold the position and pulsate your flexed foot toward the ceiling by engaging and squeezing your glutes.

Keep the motion small and controlled with the muscle doing most of the work.

Focus on the muscle, and avoid using momentum.

And make sure to keep your back straight and spine in a neutral position.

Last up, return to the starting position to complete one rep.

Number of sets: Two to three sets

Number of Repetitions: 12 to 15 reps

Hip Strengthening Exercise 3. Side-Lying Hip Abduction

Targeted muscles: Gluteus Maximus, Gluteus Medius, Gluteus Minimus and Tensor Fascia Lata.

Proper Form

Lie down on your side on the floor or the mat.

Make sure your hips and feet are stacked in a neutral position—Meaning the right hip is directly over the left hip (or the other way around).

And keep your body in a straight line from ankles to head.

Next, place your lower hand on the floor in front for support, and your upper hand resting upon your upper hip.

Keep your pelvis in a neutral position.

Engage your core muscles to support the spine.

Then, exhale and extend and raise your top leg off the lower while keeping the knee straight and your foot in a neutral position.

No hip rolling—forward or back—is allowed.

Raise the top leg as high as possible.

Inhale and slowly return the leg to the starting position in a slow and controlled manner.

After finishing the set, roll over and repeat on the other side.

Number of sets: Two to three sets

Number of Repetitions: 8 to 10 reps

Hip Strengthening Exercise 4. Bird Dog Hip Strengthening Exercise

Targeted Muscles: Glutes, Lower Back Muscles, and Rectus Abdominis Muscle.

Proper Form

Get down on all fours on your hands and knees with palms flat on the floor and shoulder-width apart, with knees directly under the hips and hands beneath the shoulders.

Make sure to keep your lower back and abdomen in a neutral position.

Next, engage your core to keep a good balance; raise your left arm and extend it straight out in front of your body as you raise your right leg and straighten it behind you.

Hold the position for 3 to 5 seconds, return to the starting position, and repeat.

Number of sets: Two to three sets.

Number of reps: 6 to 8 reps.

Hip Strengthening Exercise 5. Single-Leg Deadlift

Muscle engaged: Glutes, Hamstrings, Spinal Erectors, and Abs

Proper Form

Stand on your left leg with your right leg behind you and in the air.

Then, while keeping your shoulders back and back straight throughout the movement, hinge forward at the waist and raise the right leg behind you, then reach your hands toward the ground.

Last up, come back to the starting position by engaging your glutes and hamstring of the left leg.

For more challenges, use weight or a medicine ball for added resistance.

Number of sets: Three to four sets

Number of reps: 10 to 12.

Here are more strength exercises for runners.

 Bonus Hip Strength Exercises For Runners

Seated hip Flexion

This simple move activates the hip flexor past a 90-degree angle to condition the muscles throughout their range of motion.

Additional resource – Running Vs. Strength training

Proper Form

Begin by sitting on a chair with good posture.

Make sure your feet are flat on the floor, core engaged, and back flat.

Next, while bending your right knee to about a 90-degree angle, raise it toward your chest without letting your thigh roll in or out or leaning back, pause, then slowly lower it to start position.

Perform three sets of 10 to 12 reps on each side.

Add weights for more challenges.

Lunges

Another fantastic move for strengthening the hip muscles as well as the lower body.

To make the most out of lunges, make sure to include different variations of this standard lunge, including static, backward, and plyo versions.

Proper Form

Begin in standing position, feet just slightly apart, looking straight ahead with back flat and core engaged.

Next, place your hands on your hips, then take a giant step forward with your right foot.

Make sure your hips are hanging straight on either side of your body.

Then, once you ensure heel contact with the floor, bend the right knee over the ankle while bending the left toward the ground.

Last up, press back into the starting position, pushing off the ground with your leading foot.

Changes sides to complete one rep.

Skater Squats

This is one of my favorite squat variations, focusing specifically on the hips instead of every muscle in the lower body.

Proper Form

Begin by performing a mini-squat, bending from the hips and knee and lowering your butt toward the floor while keeping your chest lifted and back flat, then transition your weight to the right side and lift the left leg slightly off the floor, toes pointed ahead.

This is your starting position.

Next, slowly squat by pushing your hips and butt backward.

Keep squatting until your right knee is bent to a 90-degree angle, if possible.

Perform  10 to 12 reps on each side to complete one set.

Shoot for three sets.

Clamshell

You’ll often find this move on most lower body rehabilitation programs, the reason being it works.

Not only does it strengthen your hips and glutes, but it also stabilizes your pelvis muscles and helps soothe tightness in the lower back, which is key for injury-free training.

Proper form

Begin by laying on the mat on your side, hips stable, heels together, and legs stacked up on top of each other.

Your shoulders, hips, and heels should form a straight line.

If it’s uncomfortable to lay in this position, lie with your back against a couch.

Next, open your top knee so that it points at the ceiling.

Keep your feet stacked together and allow for no rolling backward throughout the movement.

Raise the top knee as far as possible without rotating your hip or lifting your bottom knee off the floor, then pause for a moment.

To complete one rep, close the leg.

Perform 16 to 20 on each side to finish one set.

Shoot for three sets.

For more resistance, wrap a resistance band around your lower thighs.

Standing hip flexion

Another excellent move for isolating the hip flexors while improving muscle control and balance.

The movement is easy to perform but provides the lower body a good workout.

Proper Form

Begin by assuming an athletic position, back straight, core engaged, and feet hip-width distance apart.

Next, while keeping your left foot planted in the ground, raise your right leg off the ground so that you form a 90-degree angle at the hip.

Then, hold for a count of five to ten, then slowly lower the leg.

Switch sides to complete one rep.

Perform five reps to complete one set.

For more challenges, use weight or slowly flex your hip forward.

Additional resource – Clamshells for runners

Hip Strengthening Exercises For Runners – The Conclusion

There you have it!

The above hip strengthening exercises should make a huge part of your resistance training if you’re serious about improving performance and preventing injury.

Whatever you do, make sure to stay within your fitness level the entire time. Doing regular exercises to strengthen your hips is a good thing, but overdoing it is not the way to go.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for reading my post.

Keep Running Strong

David D.

6 Fat Burning Running Workouts

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trail running

Looking for fat-burning running workouts? You’re in the right place!

Running has always been my secret weapon for staying fit, clearing my mind, and energizing my day.

Over the years, I’ve experimented with different workouts, and I can honestly say that these specific types have made a huge difference in my fitness journey.

If you’re like me, you probably run for a mix of reasons—health, mental wellness, and yes, fat loss too.

Let’s face it, shedding some extra fat is a huge motivator for many of us runners!

In fact, I started running because I was overweight and wanted to lose the extra pounds. Not a secret.

Here are my tried-and-true fat-burning workouts to help you shed those extra pounds and keep your runs fresh and challenging.

Intervals

Intervals are a game changer. The first time I tried them I’d been running the same pace for months, barely breaking a sweat. Then, a friend suggested intervals—short bursts of all-out running followed by recovery.

I was skeptical, but wow, what a difference.

After just a few weeks, I was burning more calories and running faster than ever. Plus, intervals make the workout go by so fast. You’re always changing pace, so there’s no time to get bored.

Don’t take my word for it.

The proof’s in the pudding—research shows interval training can triple your fat loss compared to running at a steady pace. That’s because the intense effort pushes your body into a higher calorie burn even after you’ve stopped running, a phenomenon known as the “afterburn effect” (officially called Excess Post-Exercise Oxygen Consumption or EPOC).

Here’s a quick guide to get you started:

  • Warm-up for 5 minutes with an easy jog.
  • Sprint for 20-30 seconds at full effort.
  • Slow down to a jog or brisk walk for 1-2 minutes to recover.
  • Repeat the sprint-recovery cycle 6-8 times.
  • Cool down with a 5-minute jog and stretch.

To make it more challenging as you improve, increase the duration of your sprints or decrease your recovery time. Remember, the more effort you put in during sprints, the more fat you’ll burn.

Weighted Sprints

Want to take your interval training up a notch? Add a weighted vest. Running with extra weight forces your body to work harder, which means you’ll burn even more calories and fat in the process.

The first time I strapped on a weighted vest, I felt ridiculous. But after one session of weighted sprints, I was hooked. It adds an extra layer of challenge, and when I took the vest off for my next run, I felt like I was flying.

It’s tough, but if you want to burn serious calories, give it a try.

When you wear a weighted vest (aim for one that’s 5-10% of your body weight), you’re adding resistance to your run. This not only increases the intensity of your workout, but it also helps you build more muscle. More muscle means a higher resting metabolic rate, which is a fancy way of saying you’ll burn more calories even when you’re not running.

Here’s how to do it:

  • Strap on a weighted vest (start with a lighter weight and build up).
  • Follow the same interval pattern from above: 20-30 second sprints with 1-2 minutes of recovery.
  • Keep your form strong—don’t let the extra weight cause sloppy running mechanics.
  • Finish with a 5-minute cool-down jog and stretch.

Stick with it, and soon you’ll really start to feel stronger in your legs and core. I usually keep the weight light—just 5 or 10 pounds—so I don’t put too much strain on my knees, but even that makes a huge difference.

Hill Sprints

If you want to burn fat fast, hill sprints are your best friend. Not only do they torch calories, but they also strengthen your legs, glutes, and core, making you a more powerful runner overall.

Running uphill engages more muscle groups than running on flat ground. This extra muscle activation means you’re burning more calories with each step.

And good news for your joints—hill sprints are lower impact than flat sprints but still pack a serious punch.

Here’s how to do them:

  • Find a hill with a moderate incline (or set a treadmill to a 5-7% incline).
  • Warm-up with a 5-minute easy jog on flat terrain.
  • Sprint uphill for 20-30 seconds at full effort.
  • Walk or jog back down for recovery.
  • Repeat 6-8 times.
  • Finish with a 5-minute cool-down jog and stretch.

Hill sprints will leave your legs burning, but the results are worth it. If you’re consistent, you’ll notice an improvement in fat loss and running strength.

The Stairs

Stair running is essentially hill sprints on steroids. It’s a simple yet highly effective way to burn calories, build muscle, and boost your cardiovascular fitness—all at once.

I used to live near a park with a huge staircase, and one day, I decided to give it a try. I thought, “How hard could it be?” I thought it’d be a breeze, but five minutes in, I was gasping, and my legs were screaming..

So why is it so hard?

Let me explain.

Running stairs forces your body to lift your full weight against gravity with every step. This constant lifting motion burns many calories while strengthening your legs, core, and arms (because you’ll be pumping them hard as you run).

Here’s how to do a stair workout:

  • Find a set of stairs (in your home, at a park, or in a stadium).
  • Warm-up by walking up and down the stairs for 5 minutes.
  • Sprint up the stairs as fast as possible, then walk or jog down for recovery.
  • Repeat for 15-20 minutes.
  • Add bodyweight exercises like squats or push-ups between sprints for an extra burn.

The beauty of stair running is that it’s simple, accessible, and very challenging. Plus, it makes your usual flat running feel like a breeze.

Tabata Protocol Runs

Tabata is a type of HIIT that delivers a quick, fat-torching workout in just minutes.

Tabata pushes your body to its limits, helping you burn fat while boosting your endurance. In just 4 minutes, you can get an incredibly effective workout that fires up your metabolism for hours after you’re done.

The first time I did a Tabata run, I could barely finish. You sprint for 20 seconds, rest for 10, and repeat. It doesn’t sound that hard, right? Wrong. By the third or fourth sprint, I was gasping for air. But after a few weeks, I started to see real improvements in my stamina—and the fat was melting off. Adding bodyweight exercises like squats and burpees in between sprints takes it to a new level.

Here’s how to do a Tabata workout:

Why Tabata Works:

  • Warm-up with a 5-minute jog.
  • Sprint as hard as you can for 20 seconds.
  • Rest for 10 seconds.
  • Repeat this cycle 8 times (for a total of 4 minutes).
  • Finish with a 5-minute cool-down.

While it may sound simple, don’t underestimate the difficulty of Tabata. Those 20-second sprints will feel like the longest 20 seconds of your life, but the results are well worth it.

Long, Slow Distance Runs (LSD)

I know—long runs aren’t as sexy or intense as sprints or hills, but they play a crucial role in fat loss. Long, steady runs improve your aerobic base, help you burn fat over longer periods, and make you a better runner overall.

While short, intense workouts are great for burning fat quickly, long runs tap into your fat stores and improve your endurance. The trick is to keep your pace conversational, allowing your body to burn fat more efficiently during the run.

Here’s how do long runs:

  • Schedule one long run per week (45-90 minutes, depending on your fitness level).
  • Run at a comfortable pace—this is not the time to push yourself hard.
  • Gradually increase your distance by no more than 10% each week to avoid injury.

Over time, your long runs will not only help with fat loss but also improve your performance in the other, more intense workouts.

Fat-Burning Running Workouts FAQ

I know that you have more than a few pressing questions about running for fat loss. Let me address some of them.

Is running better than walking for fat loss?

Yes, running generally burns more calories than walking in the same amount of time, which can contribute to faster fat loss. Studies show that higher-intensity activities like running elevate your heart rate and increase calorie burn both during and after your workout, a phenomenon known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC). Walking can still aid in fat loss, especially for beginners, but running often provides a more efficient way to burn calories in less time.

How often should I run to burn fat?

To see fat-burning benefits, aim for 3-4 running sessions per week. Consistency is key, so mix it up with high-intensity interval training (HIIT), steady-state runs, and easy recovery runs to keep your body challenged and engaged. Pairing these runs with a balanced diet and other forms of exercise can help maximize fat-burning potential.

What’s the best type of running workout for fat loss?

HIIT workouts are particularly effective for fat loss because they involve short bursts of high-intensity effort followed by rest, keeping your metabolism revved up. Tempo and fartlek runs are also great choices, as they help build endurance and burn fat by varying your pace and intensity. The key is to incorporate different types of workouts to avoid plateaus and keep fat loss steady.

How long should my runs be to burn fat?

For fat-burning, aim for 20-45 minutes per run. Shorter, high-intensity sessions (like 20-30 minutes of HIIT) are excellent for boosting metabolism, while longer steady-state runs (around 45 minutes) can help tap into stored fat for energy. Find a balance that works for your schedule and fitness level—longer isn’t always better if you’re working hard!

Is it okay to run every day for fat loss?

While it might seem like running daily will help with faster fat loss, rest days are essential. Your muscles need time to recover and rebuild, which is key to sustained fat loss and avoiding injuries. Aim for 3-4 focused running days each week, and on other days, consider low-impact activities like walking, swimming, or strength training for a balanced approach.

Can running help with belly fat specifically?

Running can certainly aid in reducing overall body fat, including belly fat, but keep in mind that spot reduction isn’t possible. Instead, a consistent routine of fat-burning workouts combined with a healthy diet will help lower body fat percentage. Over time, you’ll notice changes across your body, including the abdominal area, as you build endurance and lose weight. Here’s how to measure your body fat composition.

How do these workouts fit into a weight loss plan?

These workouts are a great addition to any weight loss plan, especially since they’re designed to maximize calorie burn and boost your metabolism. To get the most out of them, pair these runs with a balanced diet and strength training to support muscle growth, which helps burn more calories even at rest. Consistency is key—aim for 3-4 running sessions per week combined with healthy eating habits for steady, sustainable weight loss.

Can I do these workouts if I’m a beginner?

Absolutely! If you’re new to running, start by easing into the workouts. For instance, try shorter HIIT sessions (like 10-15 minutes), or introduce fartlek-style runs where you mix easy jogging with short bursts of faster running. Remember, the goal is progress, not perfection. As you build endurance, you can gradually increase the intensity and duration of your runs. Start slow and listen to your body—it’s all about enjoying the journey!

What should I do if I don’t see results?

If you’re not seeing the results you want, don’t get discouraged. It could be helpful to revisit your overall routine. Ensure you’re fueling your body with a balanced diet, getting enough sleep, and allowing for recovery days to avoid overtraining. Additionally, mix up your workouts—adding variety keeps your body challenged and prevents plateaus. Sometimes, it’s just a matter of giving it a bit more time. Stay consistent, and remember, results often come gradually!

Conclusion

I’ve tried all these different types of workouts, and they’ve all played a role in helping me stay fit and burn fat. If you want to shake up your routine and see some serious results, give these a shot. Trust me, they work!

Remember to listen to your body as you incorporate these workouts into your routine. Rest and recovery are as important as the workouts themselves, especially when doing high-intensity training. Combine these fat-burning running workouts with a balanced diet, and you’ll be on your way to reaching your weight loss and fitness goals.

I hope you try out some of these workouts and see how they transform your running and body. Feel free to drop your questions or thoughts in the comments—let’s keep running strong!Enregistrer

The Stronger Runner: Unveiling the Secrets of Effective Strength Training

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Attention, runners seeking to unleash their inner powerhouse! Get ready to dive headfirst into the ultimate treasure trove of weight training wisdom specifically designed to elevate your running game!

In this post, I’m about to unravel the full-fledged guide that will revolutionize the way you approach weight training. Get ready to embark on a journey thatwill take you from novice to seasoned pro, leaving no stone unturned.

By the time we cross the finish line, your mind will be filled with an abundance of knowledge.

Brace yourself to discover the incredible benefits of weightlifting tailored to runners like yourself.

We’ll explore the latest cutting-edge research, unveiling the secrets behind strength training as the ultimate shield against those pesky injuries that threaten to derail your running dreams.

Sounds great?

Let’s get started.

What’s Strength Training?

Imagine yourself as a runner on a long-distance race. You’ve been training for months, but as you hit the halfway mark, you feel the fatigue setting in. Your muscles ache, your form starts to falter, and your pace slows down. But what if I told you that there’s a way to break through that plateau and reach your running goals faster? Enter strength training.

Strength training is the secret weapon for runners looking to improve their speed, efficiency, and endurance. It involves using external resistance, such as weights or resistance bands, to challenge your muscles to adapt and get stronger. And the benefits are not just limited to physical performance.

Research on Strength Training for runners And Injury Prevention

Studies have shown that weightlifting can reduce injury risks and fix muscle imbalances caused by the repetitive motion of running.

In fact, a study published by the National Strength & Conditioning Association found that weightlifting strengthens muscles and joints, leading to proper form, improved running time, and reduced injury risks. Another study published in the Journal of Strength and Conditioning revealed that exercises like squats and single-leg hops not only help reduce injury risks but also improve performance.

But that’s not all. Strength training can also help you burn more calories. Many runners turn to running as a means of weight loss, but as their bodies adapt, they start burning fewer calories. Incorporating strength training into your routine can help increase your lean muscle mass, which in turn boosts your body’s ability to shed more calories.

Run Faster

Resistance training puts stress on your body, forcing it to adapt to boost its ability to withstand the extra load.

Over time, with regular training, these stress-induced adaptations can have an enormous impact on your running speed, efficiency, and endurance.

So, for instance, the stronger your leg muscles get, the more force you can generate on each stride and the more distance you can travel on each foot strike.

Plus, stronger shoulders and arms are essential in increasing your speed and form efficiency.

Fix Muscle Imbalances

Running is one-directional action, meaning it works some muscles more than others, leading to the onset of muscle imbalances.

This places excessive pressure on ligaments and tendons, reducing stride efficiency, limiting running economy, and increasing the risks of injury.

Research shows that, often than not, many runners nagging issues, such as shin splints, runners knee, Achilles tendinitis, etc., stem from muscle imbalances.

With all that being said, the good news is, as little as six weeks of proper weight training can reduce, or completely alleviate knee pain, according to a study.

Burns More Calories

Many runners took up running as means of weight loss. And as my experience dictates, running is helpful for shedding the pounds—especially during the first few months of training.

That said, once your body gets used to running (especially if you lack variety in your training), it’ll start to burn fewer calories.

For that reason, you might want to back up your running for weight loss training with a well-rounded and intense strength training schedule.

As a matter of fact, by increasing your lean muscle mass, you’ll boost your body’s ability to shed more calories.

Build Stronger Bones

In addition to helping you prevent injury, improve running performance, build muscle, and lose fat, weight lifting also improves bone density.

This can be typically measured using a DEXA scan, which is similar to an x-ray but more thorough.

But how does strength training make bones stronger?

It’s actually quite simple.

By stressing your bones, strength training can increase bone density, therefore, reducing the risks of bone-related issues.

That’s it.

This is especially the case for us runners as stress fractures—a common overuse injury—is every runner’s worst nightmare.

For the full scope on a stress fracture, check my full guide here.

Strong Arms

Have you ever tried running without using your arms? It’s not a good idea.

Swinging your arms faster automatically increases your step frequency, and vice versa.

We pump our arms as we run, and the stronger our arms are, the more powerful the forward drive, and the faster we move forward.

That’s no secret.

Be More Efficient

Running doesn’t just involve relying on the leg for forward propulsion, but we’re also using our core, back, arms, shoulders, and chest to balance and improve efficiency.

When the legs are exhausted, we use the upper body more because of the kinetic chain.

Everything is working together in one interlocked system.

Better Form

Your running form can ultimately make or break you as a runner.

That’s why if you can’t hold proper form throughout your runs, you’ll never reach your full running potential.

Improving your upper body strength can make your posture more efficient and help you keep a consistent form, especially as fatigue starts to set in.

Fortunately, improving upper-body strength can upgrade your technique and help you keep consistent form.

Signs of a bad form may include:

  • Rounding the shoulders,
  • Shrugging the shoulder near the ears,
  • Holding on to tension,
  • Swinging the arms too widely,
  • Holding a cell phone or water bottle,

But when you keep your posture straight, head held high, shoulder loose and square, and your arms functioning properly, you’ll ensure that you won’t get hurt.

What’s more?

A stronger upper body, especially a well-developed back, and core muscles help protect your spine from the impact of running.

Additional Resource – Here’s another strength training program for runners to check out

It Requires Little Time

You don’t need to train like an elite bodybuilder or CrossFitter to reap the benefits of strength training.

In fact, all you need is no more than a 30- to 45-minute session two to three times per week, to reap the benefits of strength training as a runner.

Here is the full guide on starting strength training for runners.

Note: Strength training should be performed according to your fitness level and training goals.

For that reason, you need to opt for a well-rounded strength program designed specifically to meet your running needs.

This is why a sprinter strength routine can look so different from a long-distance athlete program.

Are you looking for a way to take your running to the next level? Look no further than strength training! And the best part? It doesn’t require hours upon hours of time in the gym. In fact, all you need is 30-45 minutes, two to three times per week, to start seeing the benefits of strength training as a runner.

Muscles Anatomy

Your body is a complicated piece of machinery, and muscles are a huge part of what’s driving it.

According to experts, five main groups of muscles are used while running—quads, hamstrings, hip flexors, gluteals, and calf muscles.

Your body also uses secondary muscles to keep you going forward, such as the core and upper body muscles. 

These typically provide stability throughout the gait cycle and improve speed and running economy.

The Quadriceps

The quadriceps, the muscles on the front of the thighs, are in charge of forward leg movement.  Also known as the quads, these run from the hips down to the kneecap and are composed of four muscles:

  • The Vastus Medialis,
  • Intermedius,
  • Lateralus, and
  • Rectus Femoris.

The Hamstrings

The hamstrings consist of a single large tendon located at the back of the thigh and play a key role in standing, walking, or running, as well as hip extension and knee flexion. These muscles are comprised of

  • The biceps femoris,
  • The Semitendinosus, and
  • The Semimembranosus.

The Gluteals

Consisting of a group of three muscles, the gluteals are located in the buttocks and are responsible for hip extension, posture and proper knee alignment, and leg stability. The glutes consist of the following:

  • The Gluteus Maximus,
  • The Gluteus medius, and
  • The Gluteus minimus.

The Hip Flexors

The hip flexors, while smaller in size, play a crucial role in our everyday movements. From walking to squatting, these muscles are constantly activated, which is why it’s important to keep them strong and flexible.

Tight hip flexors can lead to discomfort and even pain, while a strong and healthy hip flexor group can improve posture, stability, and overall athletic performance.

The Calves

Located on the back of the lower leg, just below the knees, the calves are another supercritical running muscles.

Why? These provide spring in your step, extend and flex each foot as you land and push off, and maintain lower body balance and coordination. The calves consist of:

  • The large gastrocnemius, or outer calf; and
  • The smaller soleus, or inner calf.

Research has shown that incorporating exercises that specifically target these muscle groups can have a significant impact on running performance. In a study published in the Journal of Strength and Conditioning Research, researchers found that a six-week strength training program targeting the glutes and hip flexors led to improved running economy and performance in female distance runners.

The Best Strength Exercises For Runners

Try adding this powerful routine to your easy or cross-training days. The workout will take roughly 45 minutes to complete and can be done twice a week. That’s a small amount of time to invest in a big payoff.

I’ve also provided you with YouTube tutorials showing you exactly how to do each exercise. Proper form is king! For a better grip, try out this liquid chalk.

1. Planks

One of the core exercises that ended up becoming a staple in my training was the plank.

It’s one of the best core exercises because it targets every aspect of the core, as well as the lower back and shoulders.

Proper Form

  1. Lie on your stomach
  2. Prop yourself up on your elbow with feet slightly apart, toes hip distance apart with shoulders directly above the elbows
  3. Aim to straighten your whole body, so it’s forming a straight line from the top of your head to your heels.
  4. While engaging your core and keeping a straight line (your butt should not stick up in the air), hold the position for 30 seconds to a full minute.

As you get stronger, you should gradually add more time.

You can also make it more challenging for yourself by placing a weight plate on your back.

2. Russian Twists

The Russian twist targets a bunch of muscles, including the abs, obliques, lower back and your hamstrings as well.

You can use a medicine ball or a plate for extra resistance.

Proper Form

  1. Grab a weight, then lie on your back with your upper legs perpendicular to the floor and your knees bent at a 90-degree angle.
  2. Hold the weight in front of your body while keeping your back straight.
  3. Twist your torso as far as you can to the right side, tap the weight on the floor, then reverse your motion to the other side.

3. Overhead Lunges

The overhead lunge targets the whole body—quadriceps, hamstrings, glutes, shoulders and core muscles.

It’s the perfect fit-it-all-in move, so it’s great if you’re pressed for time.

It also increases flexibility and mobility in your hip flexors.

Proper Form

  1. Hold a pair of dumbbells or a weighted bar above your shoulder, with your arms straight, and your elbow locked, feet shoulder-width apart, and knees slightly bent.
  2. While holding the weight directly overhead, step forward with your right leg into a deep lunge position, bending both your knees.
  3. Return to the starting position and repeat on the other side. That’s one repetition.

Do 12 steps on each side to complete one set.

4. Air Squats

Bodyweight squats are some of the best strength exercises you can do.  These should be an integral part in any runner’s strength-oriented training program.

Squats target a lot of running-specific muscles.

They are convenient to do, and can easily be added to your post-run routine.

Proper Form

  1. Stand with your feet hip-distance apart with your toes facing forward
  2. With your arms out in front at shoulder height, squat down by bending your knees, leaning forward at the waist while keeping your back flat and your knees tracking behind your toes
  3. Squat until your thighs are parallel to the ground.
  4. Press up through your heels to return to starting position.

5. Single-Leg Deadlifts

The single-leg deadlift is the ideal slow-burn move for building strong hamstrings and glutes, which can help you tackle steep hills with ease.

This exercise can also improve your balance and boost your stability.

Proper Form

https://www.youtube.com/watch?v=mG-Stc3c7N0

  1. Start by holding two dumbbells or a weighted bar in front of your body.
  2. While standing tall, shift your weight to your right foot
  3. Hinge forward by slightly bending your right knee and raising your left foot behind you in line with your torso, letting the weights hang down
  4. Lower the weight while keeping it close to the tops of the legs.
  5. Once the weight goes past your knee, pause, then return to the starting position.

6. The Pistol

Also known as the one-legged squat, the pistol is a powerful squat variation that builds strength and balance in your lower body.

If you have issues with lower body flexibility or mobility, use a chair or a bench for the assisted pistol option. That’s how I got pretty decent at doing pistols.

Proper Form

  1. Standing tall, balance on your right foot,
  2. Squat down by bending at the knee and sitting your hips back.
  3. Once your right knee is at about a 90-degree angle, push back up by extending your leg to starting position.s

7. Rotational Shoulder Press

This move is ideal for targeting your upper body muscles, with the emphasis on the shoulder and core muscles.

Proper Form

  1. While standing tall with your feet hip-width apart, hold a pair of dumbbells just outside your shoulders.
  2. As you press the weights up with your right hand, rotate your body to the right side.
  3. Lower the weights to your shoulder as you rotate back to the center, then rotate to the left as you press your left again upward this time.

weight training for runners

 

Weight Lifting For Runners  – The Conclusion

There you have it ! The above weight training for runners guidelines all you need to help you prevent overuse injuries and increase athletic performance without logging in more miles. The rest is up to you.

Please feel free to leave your comments and questions in the section below.

In the meantime thank you for reading my post

Keep Running Strong

David D.