Strength training for runners

zpierce009
zpierce009 Posts: 4
in Fitness and Exercise
I've just started running again. I'm able to do 40 minutes at a 5mph pace on the treadmill after a couple weeks, but I'm starting to develop lingering pain in my hip flexors. Does anyone have advice on strength building exercises I should do on my non-run days? I'm already doing upper body strength training 3 days a week and could easily add 20-30 minutes to those workout days for lower body, but my gym doesn't have much equipment for lower body other than a leg press machine.
Thanks.

Replies

  • TriLifter
    TriLifter Posts: 1,283 Member
    Squats, lunges, deadlifts, overhead press, and bench. You don't need any machines, just a squat rack with a barbell and plates or some dumbbells.
  • DymonNdaRgh40
    DymonNdaRgh40 Posts: 661 Member
    Hey there!

    Congrats on running again! You don't need many weight machines to work your lower body. I run and do strength training as well. You could always add in squats, lunges, and deadlifts. These can be done without weights to start and then add more weight as you progress. Another good thing to do after you run or strength train is to stretch. A good quad stretch and hip flexor stretch can help keep those muscles loose after working them out.
  • Amberlynnek
    Amberlynnek Posts: 405 Member
    If you're getting pain in your hip flexor, you should try a foam roller as well as the yoga pose pigeon. It will help open up the flexors and make them stronger for running. Also, check your shoes and your form. I had pain after my first marathon and found out I had developed bursitis but this was eased by proper stretching and RICE.
  • Lofteren
    Lofteren Posts: 960 Member
    Squats, lunges, deadlifts, overhead press, and bench. You don't need any machines, just a squat rack with a barbell and plates or some dumbbells.

    ^This but don't forget rows and chins. You've gotta keep those shoulders healthy.
  • runfatmanrun
    runfatmanrun Posts: 1,090 Member
    Squats, lunges, deadlifts, overhead press, and bench. You don't need any machines, just a squat rack with a barbell and plates or some dumbbells.

    ^This but don't forget rows and chins. You've gotta keep those shoulders healthy.

    +1 to all of this.
  • zpierce009
    zpierce009 Posts: 4
    Squats, lunges, deadlifts, overhead press, and bench. You don't need any machines, just a squat rack with a barbell and plates or some dumbbells.
    I've been doing overhead press and bench press, don't think those do much for my legs, unless I'm doing them wrong. I've never done squats, mostly cause when I watch others on the squat rack I figure I'd probably drop the barbell on the back of my neck my first attempt. I'm uncoordinated and tend to overestimate what I can do.
    the yoga pose pigeon
    That looks like it would really help with the hip flexor. Might be a while before my foot comes close to touching my head, but I'll try it out tomorrow.

    Thanks for the tips.
  • ironanimal
    ironanimal Posts: 5,922 Member
    Running is a full body exercise if you're doing it right, even if it's not particularly tiresome for the upper body. Anything that strengthens your core, shoulders and back should be included in your training regime.

    As for squats - I don't see how you can drop the bar on to your neck, because you kind pick it up with your shoulder blades and traps. Get someone to coach you through the proper form, and do them.

    Standing vertical and horizontal jump, barbell hip thrusts and incline walking will all support your running too.
  • Lofteren
    Lofteren Posts: 960 Member
    A lot of times when people complain about hip flexor tightness or soreness the muscle that is actually effected is the psoas. I would do stretches for both the hip flexors and the psoas to make sure that you're covering all your bases.
  • TriLifter
    TriLifter Posts: 1,283 Member
    Squats, lunges, deadlifts, overhead press, and bench. You don't need any machines, just a squat rack with a barbell and plates or some dumbbells.

    ^This but don't forget rows and chins. You've gotta keep those shoulders healthy.

    Absolutely--thanks for adding this.
  • Amberlynnek
    Amberlynnek Posts: 405 Member
    Squats, lunges, deadlifts, overhead press, and bench. You don't need any machines, just a squat rack with a barbell and plates or some dumbbells.
    I've been doing overhead press and bench press, don't think those do much for my legs, unless I'm doing them wrong. I've never done squats, mostly cause when I watch others on the squat rack I figure I'd probably drop the barbell on the back of my neck my first attempt. I'm uncoordinated and tend to overestimate what I can do.
    the yoga pose pigeon
    That looks like it would really help with the hip flexor. Might be a while before my foot comes close to touching my head, but I'll try it out tomorrow.

    Thanks for the tips.

    There are variations on pigeon that can also be done on the back, look up hip openers in yoga, you'll find a lot of helpful poses.

Categories