Improve your running with these strength training exercises

In this guide to pre-race training, ultra marathon runner Tom Evans goes through his full-body workout to boost muscle in the arms, legs and core.

Evans believes that all runners will benefit from this method regardless of whether they are running a 5K or 100K.

With strength training, stronger leg muscles deliver more power, while boosting connective tissues like tendons and ligaments can also help fend off injuries. This increases body efficiency, meaning athletes can maintain a more stable upper body. Evans recommends the following exercise routine.

He suggests starting with chest-strengthening press-ups before moving on to dumbbell rows to solidify the upper back. To establish an upright running posture, work on tricep dips that strengthen the arms and shoulders. Switch to step-ups to improve leg muscle and running power, and then squats to reduce the risk of injury.

Runners should also incorporate walking lunges, which are good for stability and stride extension, followed by single-leg deadlifts, which strengthen the hamstring. Runners should also work on an exercise known as the Superman back extension to enable more stable upright running.

To finish the routine, runners should incorporate glute bridges to align the pelvis and torso, culminating in leg raises to strengthen hip flexors.

Each exercise should be carried out with 90 seconds rest in between each set. The key purpose is to make sure the form is correct, rather than rushing through to get the exercises over with.

For expert marathon training tips, contact Maximum Mileage Coaching today to set up a marathon training schedule tailored to you.

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