5 strength exercises that are indispensable for runners!
1. Squads Squads is perhaps the most well-known strength exercise that you will see in every sport - whether you are playing football, cycling, playing tennis or running. These exercises provide stronger thighs, buttocks and core. How do you do these exercises? Stand up straight and make sure your feet are shoulder-width apart. Go deep down on your knees and push your hips back. Lower your body until your knees are about the same distance as your feet. Once you are at the lowest point, hold this pose for up to a second and push yourself back to the starting position. Do 3 sets of 10 reps for this exercise. 2. Lunges Lunges are similar to the squads and can also be seen as squad 2.0. Instead of going through both knees, do that with one leg only. As with the squads, start with both feet together and keep them shoulder width apart. Step forward with your right leg and lower yourself far enough until the knee of your back leg just doesn't touch the ground. Hold this position for up to a second and slowly return to the starting position. Repeat this exercise with your left leg, alternating constantly until you have stepped forward 20 times, which is 10 times with your left leg and 10 times with your right leg. For better balance, you can place your hands on your hips or back of your head. 3. Deadlifts The deadlift is not only good exercise for bodybuilders, but also very suitable for runners. With this exercise, you might think you're training your leg muscles with this (partly true), but it's really your back muscles that need to do the most work. The deadlift is therefore an exercise with which you can train your leg muscles, back muscles and abdominal muscles. So an all-rounder. You do need a barbell for this exercise, so if you don't have it at home, a gym is the best solution. Grab the barbell (overhead) and make sure your hands are slightly wider than shoulder width. Lift the barbell by placing your body in a standing position while straightening your back. Hold this position for a second and bend your knees again until the barbell hits the floor. Do this exercise in 3 sets of 10 repetitions and increase the weights as soon as the exercise gets too light.