You love running marathons. That’s great. Exercising and staying healthy is a not a choice anymore. It is a necessity. But you need to include these 4 strength building exercises in your fitness regime to stay fit. These exercises help you adapt to extended runs and prevent injuries that often occur after long marathons namely body pain, discomfort and feeling tired.
Following are 4 Strength Training Exercise for Marathon:
The Side Plank
This exercise strengthens the core. It helps improve the strength of one’s spine, hips, pelvis and the mid region. One needs to lie on one side, keeping the legs straight and ankles joined together. Raise the torso with one’s upper arm. Lift the hips upward until the body forms a straight line from the neck till the ankles. One needs to maintain this position for a few seconds. Thereafter repeat several times on both sides. One must ensure that the hips don’t droop towards the floor.
The Glutes Bridge
This works on strengthening one’s glutes and hamstrings. One needs to lie down on the back while keeping the knees bent at an angle of 90 degrees. Further the feet must be kept firmly flat on the floor. One needs to raise one’s hips gradually, until the body is at a straight line from the neck to the knees. After holding for a few seconds, relax and repeat.
The Single Leg Dead lift
This exercise targets the hamstrings and glutes. It builds balance and core stability. One needs to stand on one leg, while bending the knee slightly. Further, keeping one’s head up and back straight, gradually bend forward at the hip joint. The free leg should be extended behind. Return to the original upright position. Thereafter repeat with the other leg. One can hold this stance for several seconds before releasing the posture. One can further challenge one’s bodily resistance by including weights. Some examples of weights are dumbbells or a barbell or a kettle bell.
Step Up Drives
Step up exercises contribute towards improving the glutes, hamstrings and quadriceps region, whilst increasing the power in one’s stride. One needs to stand up straight looking ahead. Face an exercise bench, step up, a staircase or a slightly raised pedestal. One needs to keep one foot, say the left foot, firmly on the raised platform and the other foot on the ground. Subsequently, using the left foot as a support, push the right foot off the floor, while taking up the knee. This would look like a position of one attempting to run very fast. One needs to resume to the start and repeat the exercise.
Strength building exercises focus on building flexibility and stamina of the body to withstand the strenuous marathon training regime. They work towards improving the balance and strength of the middle core region i.e. the stomach region, the backbone, the hips and the glutes. With the help of these regular exercises, a fit person can improve the pace, quality and speed of marathon running, without the painful after effects of bodily injury