Some great exercises to prevent this from happening are:
- walking lunges
- seated hip thrusts
- deadlifts and single-leg deadlifts
Runners also want to work their core muscles and their lateral hips, which act as strong stabilizers when their foot hits the ground. To train these muscles, you should consider doing:
- side lunges
- side steps with a resistance band
Strength not bulk
“Runners want to build strength but not bulk, typically,” says Kolba. “So, you want to use heavier weights for fewer repetitions.”
He suggests doing three or four sets of four repetitions each, with a weight that you can handle while maintaining good form and control. (It should be challenging but not so challenging that it affects your technique.) Repetitions should be slow and controlled, lasting about six seconds.
How often should I lift weights?
That depends on your fitness level:
Experienced runners: Follow a balanced diet and make sure to get plenty of sleep, which gives your body time to recover. Also, Kolba recommends adding two weight-lifting sessions a week before running.
Beginner runners: Take it a little easier and alternate between running and weight-lifting days, perhaps initially following a routine that involves running on Mondays, Wednesdays, and Fridays, and weight-lifting on Tuesdays and Thursdays.
Are you doing it right?
If you don’t have a lot of experience with lifting, remember that having the correct form is critical to prevent injuries. Don’t be afraid to ask for help before you start working out – you can go see a physical therapist or a personal trainer.
