By Michael Agnone, PT, OCS, ATC

For most runners, the goal is to run farther and faster, and training tends to focus on improving pace and distance. But many runners would benefit from focusing a little bit more on developing strength.

Research has shown that working on strengthening key areas does improve performance. Recent studies have also shown that as little as six weeks of proper weight training can significantly reduce or completely relieve a runner’s knee, hip and low back pain. Even so, most runners don’t really work on strength when it comes to performance, and that’s a mistake.

Core strength can improve performance in a variety of ways. A stronger core helps runners absorb impact more efficiently. When you improve your strength, you are better able to attack hills and your body uses oxygen more efficiently. Ultimately, these things will help you increase performance.

Building strength doesn’t mean runners need to spend hours in the gym. There are a lot of strengthening exercises that don’t require any equipment, and can be done using bodyweight alone.

Strength Training Moves

Try these three exercises as part of an overall strength-training program to improve performance and reduce your risk of injury.

Push Ups

Purpose: Instability forces body awareness

• 3 sets, 10-20 repetitions

• Progress from stable to unstable surfaces

Lateral Bridge

Purpose: Engages lateral core stabilizers

• 3 sets, 10 repetitions

• Use a chair, bench, or Swiss ball

• Push your bottom foot into the ball so that the entire body rises off the floor while keeping the spine stable

Side-Lying Hip Abduction

Purpose: Strengthens hip abductors

• 3 sets, 10 to 15 repetitions

• Lie on your side and raise your lower leg up toward midline. Increase difficulty with the top leg up on a Swiss ball or chair and push down, raising your body up.

Barrier Jumps

Purpose: Recruits lateral hip stabilizers

• 2 to 3 sets, 30 seconds

• Jump back and forth sideways over a barrier

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Michael Agnone is a physical therapist at Carolinas Rehabilitation, a part of Carolinas HealthCare System. Carolinas HealthCare System’s Sports Medicine & Injury Care offers next-day appointment scheduling. To schedule an appointment, call 704-512-3994 or visit CarolinasHealthCare.org/SportsCare.