Spring is upon us. Longer days, warmer temperatures and the desire to shed winter weight gain seem to bring out the runner in everyone. Many people start by signing up for their first 5K and downloading a C25K app or program. The problem is if you’re truly starting from the couch, you may not reach the finish line if you don’t start with strength training.
Running is a high impact activity that puts a great deal of stress on the body. While recent studies have shown that running does not increase the risk of knee arthritis, running without strong muscles and connective tissue can open you up to injury. Weak quadriceps can cause kneecaps to be out of alignment, leading to wear or tear on the cartilage in your knees. Calf muscles that are tight or weak can contribute to Achilles tendonitis and plantar fasciitis. You may not be able to tackle the hills or finish strong if your glutes aren’t activating. Before you begin a 5K training program, you need to build a foundation of strength. This simple workout will not only give you a base of strength to help prevent injury but also may make your running experience better overall.
— Calf raises. For a better range of motion, do this exercise with an aerobic step or a stair. With your heals hanging off the edge of the step or stair, raise up on your toes, then lower down past the edge of the step or stair. Raise back to start and repeat. Do this move slowly, counting 1,2 down and 3,4 up.
— Squats. Learning to squat properly will not only strengthen your quads and glutes, but will also help you stay functional for life. When you’re a true beginner, it’s best to start with bodyweight squats with a focus on perfect form. Think of your squat as sitting back in a chair. Your weight should be in your heals and your knees behind your toes with your toes pointed slightly outward. As you descend into your squat, keep your eyes and chest lifted.
— Lateral lunges. Running is not just about moving forward. You never know when you might need to make a quick move to the side to avoid an obstacle in the road, or make a sharp turn on a trail run. A balanced body can move in all planes of motion, not just forward and back. Start standing with your feet together. Take a step to the side, bending the moving knee to push your hips back and down. Make sure to keep the weight in your heels, your knee behind your toes and the stationary leg straight. Push through your heel to return to the starting position. Switch sides and repeat.
— Row to fly. Good posture is key to good running form. This exercise will help keep your shoulders and back tall and strong. Start standing with a dumbbell in each hand. Hinge forward at the hips with a flat back and soft knees and looking down at the ground in front of you. Pull the dumbbells back, with elbows close to the body and going past your back, by squeezing the shoulder blades together. Straighten arms to return to the start position. Then raise arms to side with a slight bend in the elbows, creating a T with the upper body. Return to start position and repeat.
— Walkout. This exercise works the core, arms and chest while giving your hamstrings a nice stretch. Start in a standing position. Reach down to touch the ground in front of your toes, keeping your legs as straight a possible. Walk your hands forward until your body is straight and parallel to the ground in push up position (you can add a push up if you really want to challenge yourself). Return to start by walking your hands backward to your toes and standing up.
— Stability bridge hold. Isometric exercises are a great way to work on core stability. This exercise really targets the deep muscles that support the spine as well as your glutes. Start on the ground laying face up with both feet on top of a stability ball. Squeeze your glutes and lift your body off the ground, keeping your legs straight and feet on the ball. Try not to use your elbows on the ground for balance, and make sure your toes are pointed up. Hold for as long as you can, working up to one minute.
These moves make a great circuit that can be repeated one to four times (true beginners start with one circuit), resting one to two minutes in between circuits, for 8 to 12 repetitions (except for your stability ball bridge hold).
Where I live, the 5K season is just getting started. As we move closer to summer, I’m sure no matter where you live you’ll be able to find a 5K any weekend you wish. A typical beginner 5K training program is eight to 12 weeks, but take more time if you need it. Finishing your first race is a great accomplishment, but finishing it strong and injury free makes it even better!
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Lift Before You Run: Strength Training for a 5K originally appeared on usnews.com
