5 strength exercises that are indispensable for runners!

Men running on sand with compression socks.
In this blog, we'll share the top 5 exercises for runners, designed to enhance your strength, stability, and endurance. Whether you're a seasoned runner or just starting out, these exercises are crucial for improving your performance and preventing injuries. Furthermore, we recommend trying our running socks for optimal performance.

1. Squads

Squats are perhaps the most well-known strength exercise that you'll find in every sport - whether you're playing football, cycling, tennis, or running. These exercises strengthen your thighs, buttocks, and core. To perform squats, stand up straight with your feet shoulder-width apart. Lower yourself into a squat position by pushing your hips back and bending your knees until they are about parallel to the ground. Hold this position for a moment, then return to the starting position. Aim for 3 sets of 10 reps for this exercise.

2. Lunges

Lunges are similar to squats but focus on one leg at a time. Begin with your feet together, then take a step forward with your right leg. Lower your body until your right knee is bent at a 90-degree angle, keeping your left knee just above the ground. Hold briefly, then return to the starting position. Alternate legs, performing 10 lunges with each leg for a total of 20 lunges. You can place your hands on your hips or behind your head for balance.

3. Deadlifts

Deadlifts are not only great for bodybuilders but also beneficial for runners. While it may seem like a leg exercise, deadlifts primarily target the back muscles. This exercise strengthens your legs, back, and core, making it a versatile choice. To perform deadlifts, stand with your feet shoulder-width apart and grasp the barbell with an overhand grip, hands slightly wider than shoulder-width. Lift the barbell by straightening your back until you're in a standing position, then lower it back down. Aim for 3 sets of 10 reps, increasing the weight as needed.

4. Planking

Planking is a simple yet effective exercise that targets your core muscles. Begin by resting on your forearms with your elbows directly beneath your shoulders. Keep your body in a straight line from head to heels, engaging your core muscles. Hold this position for 60 to 90 seconds, then rest for 45 to 60 seconds. Aim for 3 sets of 60 to 90 seconds each. To add variety, try the Superman Plank by extending one arm and the opposite leg simultaneously for 5 seconds, then switch sides. Repeat for 5 reps on each side.

5. Calf raises

Calf raises target the calf muscles, which are crucial for running. Stand with the balls of your feet on an elevated surface, such as a step, and your heels hanging off the edge. Raise your heels as high as possible, then lower them back down. Perform 3 sets of 20 repetitions, focusing on controlled movements to avoid losing balance.

As you can see, there are plenty of effective exercises to improve your running performance. Are you trying to boost your performance even further? Try our running socks.

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Niek van Spronsen

Niek has been part of the STOX Energy Socks team since 2022, writing informative and inspiring articles about compression socks, sports, health, and nutrition. With a passion for an active and healthy lifestyle, Niek shares valuable tips and advice to help athletes and health-conscious readers improve their performance and well-being.

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