All runners should strengthen stabilizer muscles as part of their training regimen. Find out why it’s so important and how you can add simple exercises to help!
This is an update on my original post from July 2017.
There are some things I tend to focus on over and over again during race training: nutrition, running, and strength training. And for good reason, too. All those things play a huge role in race day success. Sometimes, though, as the mileage increases and the time available to workout decreases, something ends up taking a back seat. Sadly, it’s usually the strength work that’s first to go. But it definitely shouldn’t be.
Strength training is important to strengthen stabilizer muscles responsible for keeping your moving parts aligned and strong. The stabilizer muscles responsible for keeping your running form intact are the gluteus maximus and medius, the tensor fascia latae (or TFL), your hip musculature, and, of course, the core. Working these muscles and keeping them engaged while running will help keep injury at bay. The root of many running-related injuries can be attributed to weakness in these areas which can lead to issues with muscle imbalances and poor biomechanics. The biggest thing we can control is strengthening our stabilizer muscles to stay balanced and injury-free.
Making sure your muscles are toned and engaged, and keeping your form intact can help you avoid (or rehab) the following:
- ITBS (ilitibial band syndrome)
- plantar fasciitis
- stress reactions (by improving your form and footstrike)
- low back pain
- runner’s knee
Strengthen Stabilizer Muscles and Run Injury-Free
Examples of exercises to work these muscles are squats, lunges, burpees, planks, clamshells, lateral leg lifts, and small side circles.
A simple strength training circuit to strengthen stabilizer muscles goes something like this:
- single leg squats x10 (each side)
- marching bridge x20
- clamshells x10 (each side)
- lateral leg lifts x10 (each side)
- planks 1-minute
- push-ups x10
- burpees x10
Rest for 2-3 minutes and then repeat this circuit 3 times. For best results, try to do this circuit 2-3 times per week. There are several other exercises that are great for working the hips, glutes, and core. It’s best to switch things up every couple of weeks.
Strengthen the Hips, Glutes, and Core
It’s important to do these types of exercises regularly. You can spend as little as 15 minutes every other day on these exercises. In this case, something is better than nothing.
If you’re suffering from any soft-tissue injury, or you have in the past, it may be worth looking at your strength training regimen to make sure you’re engaging the muscles that need the work. A combination of foam rolling, stretching, and strength work will go a long way in keeping you running happy and injury-free.
Happy running!
xo
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20 Comments
Strong hips, glutes, and core are so important for preventing injury! Ive been doing marching bridges lately and I feel like those are helpful. I also of alot of the other exercises you listed.
I have definitely suffered with IT issues. Not at the moment — but lack of exercise in general (not my fault) got me where I am at the moment even though I thought I was being cautious when I started to exercise again. Which only shows the importance of a well rounded exercise routine!
I do very similar moves but with the sandbag with my clients at my studio – so important!
I have had PF few times. I attributed it to over use and doing too much. I have also tried to work on my form but honestly there is only so much you can do. Those exercises are part of my normal routine and great or everyone to do. Thanks for the linkup and glad to hear you are doing better
Strength training is so important especially as you get older and I think people forget that! Great article.
I try to strength train at least twice a week. I also do a lot of yoga classes that incorporate building strength, endurance, and of course lots of stretching. It has honestly been my go to these days for strength training. I love being on my mat these days.
I seriously think I’ve been incredibly lucky not to have had in injury. I know I don’t do the strength training I need to. I am hoping to be better at it this year.
I’ve done bridges and one-leg bridges, but not marching bridges. I’ll try to get that into my strength training today. I’m always looking for new ideas 🙂 I’ve downgraded my running distance so I can focus on strength training. If I did longer runs, I wouldn’t have time and I’d skip the extras.
These exercises are so important! I try to get my athletes to do them weekly and do them myself. I also like Pilates (especially Pilates leg series) for working on these muscles!
It’s true when you said strength training goes on the wayside when you’re running longer miles! I’m guilty of it and I’ve dedicated myself to strength train at least twice a week starting this week!
Wow, what great information. I’m not a runner but this is so interesting!
These are great exercises for runners. Will pass along to my runner friends! Awesome post
Thanks for tons of great reminders! I need to get back to my daily leg lifts (i was doing 100 various leg lifts 3X daily last summer when I was sidelined from running. I get so bored doing lunges and squats…but I know they are important and very effective!
I haven’t had plantar fasciitis or ITBS (knock on wood), but I am definitely trying to incorporate strength training into my weekly routine.
You’re going to laugh at me – but I do not do burpees! EVER. I don’t even think I can do them without falling on my face!
Working these muscles is so important! But, like Gigi, I do not do burpees. Right now I have my shoulder injury as an excuse, but even when it heals I have no plans to add burpees to the routine. ?
When I first started at CrossFit, Becky had me work on those stabilizer muscles. Then we moved onto strengthening them!
great post! anything to stay injury free & continue to enjoy movement is important in my book
You are so right when pressed for time strength training is the first thing to go or sometimes it will impact my running because I am sore so I skip stuff, but it so important for overall health 🙂
I love doing strength training to help keep me injury free!
I am still not a fan of burpees, but I do them cause I know they are good for me 😉