The secret to becoming a stronger runner....

I’m not a runner, ok so that’s what I have always told myself, but I know as well as the next person that if you tell yourself something for long enough you will start to believe it. So this year (my 40th by the way which may well be significant ;) ) I am running my first half marathon. Part of my motivation is to prove myself wrong or at least prove that I am fit enough to turn my hand (or legs) to running and actually achieve something I never before thought possible.

For me it’s actually not about being fast, it’s about being fit, strong and getting to the end and still feeling good.

So what does it take to be a stronger runner? It takes determination, a goal that relates to what is really important to you and a few little secrets you may not know....

Strengthen your core

How many times have you read that you need a stronger core to be a better runner? What have you actually done about it? To find out if you need to do more try this quick test. When warm (maybe after a run) how long can you hold the perfect plank? This will give you an indication of how strong your core is. Anything over about 45 seconds shows you have a good strong core.

Planks alone however may not be enough to give enough core strength to impact on your running so try this short workout following a run:

30 seconds dead bug 30 seconds rest

30 seconds V sit hold 30 seconds rest

30 seconds bridge/butt raises 30 seconds rest

X 3

Build some strength in those legs

So it makes sense that if you run you want strong legs, the question is if running is enough to make your legs strong? The answer is that anything you can do to build strength in your legs will ultimately help you run for longer.

If your legs give up before you run out of puff you could benefit from some strength training and yes some squats and lunges will help. If you really want to make a difference, plyometric (jumping) exercises may give you the ultimate edge. These exercises involve explosive speed and give your leg muscles the ability to absorb force. When you run you put your leg muscles in a very stretched position for a split second. To avoid injury, the muscles contract very fast, boosting your power. Jumping trains the muscles in the same way. Try this:

20 seconds jump squats

20 seconds jumping lunges

20 seconds box jumps

1 minute rest and repeat

Improve your posture You will have heard the theory that if your posture is good when you are running you can avoid injury and your running style and speed may be greatly increased. Working on exercises that strengthen your upper back and chest will help you to hold your body in a good position for longer and avoid injury. Try this:

30 seconds press ups 30 seconds rest

30 seconds Renegade rows 30 seconds rest

X 3

If you are not sure about any of these exercises, Google them! There are plenty of You Tube clips that will show you the correct form. Make sure you study them and get it right to avoid injury.

Our aim at Fit In Minutes is to provide you with daily exercise solutions, to coach you towards individual success whatever that looks like to you so that you can feel fitter, healthier and know you have a way of fitting exercise into your life.

To book your free consultation and fitness test click here, call us now on 07973 751190 or email Kirsty@fitinminutes.co.uk. We look forward to helping you be the healthiest and strongest woman you can be!

Kirsty x

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