Runners require lower and upper-body strength and stability to maintain proper form, speed, and control. Running engages all major muscle groups making strength training essential for improving running economy and performance and reducing muscle imbalances.
When you run, your glutes, hamstrings, and quads activate constantly to power you forward with control and stability. Exercises like squats, deadlifts, and lunges help strengthen these muscle groups and enhance performance. They also help improve running posture, metabolism, and overall functional strength.
Additionally, your upper body and core muscles work while you run to maintain spinal stability and torso alignment. Movements like push-ups and plank variations will enhance upper-body strength and stability, improve core engagement, and reduce lower-back straining. In this article, we discuss ten excellent bodyweight exercises for runners to add to their conditioning routine to optimize performance. Read on for programming guidance, muscle engagement rates, and activation tips.
10 Bodyweight Workouts for Runners
Read on for the best bodyweight workouts to supplement your running. These will support a strong body to improve athletic performance and help reduce injury risk.
10 Bodyweight Exercises For Runners
The following exercises will supplement your running routine by targeting all major muscle groups to strengthen your entire body. You can perform them as listed or in the order of your preference.
Bodyweight Squat
Bodyweight squats are a beneficial compound exercise that targets all major lower-body muscle groups. They are especially effective for building strength in the quadriceps, glutes, and hamstrings. These muscles are used constantly when running, making the bodyweight squat a great option for runners.
Bodyweight squats are a straightforward movement and are accessible to anyone with or without gym access. They can be effective bodyweight leg exercises for beginners to add to an introductory program.
How To Do
- Begin standing with feet shoulder-width apart and arms out straight in front of you.
- Inhale and engage your core.
- Exhale and slowly lower your body while maintaining an upright posture. Focus on keeping your upper back straight and pushing your hips back like sitting on a chair.
- Lower until your knees are fully flexed with your hips at knee level. Hold for one count while squeezing your glutes and quads.
- Inhale as you slowly rise back up to the starting position.
- Repeat for the desired reps and sets.
Tips
- Keep your back straight and core engaged to prevent back injury.
- This exercise requires only bodyweight but you can add weight for a greater challenge. If you choose to add weight, enlist the help of a partner or trainer at the gym.
- Focus on a proper breathing technique. Inhale to engage and lower, exhale as you push back up.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Reverse Lunge
The reverse lunge is a valuable exercise for building strength in the quads, glutes, hamstrings, and surrounding muscles. These muscles are essential for running and everyday tasks like squatting to lift heavy objects, climbing stairs, and walking.
This exercise engages the hip stabilizers and lower back, helping reduce lower-back straining and injury risk. The reverse movement is beneficial for improving coordination and balance, as it challenges the body to remain steady and upright.
How To Do
- Begin by standing with your feet hip-width apart, and hands on your hips.
- Inhale and engage your core.
- Take a step back with your right foot, bending your left knee to a 90-degree angle. Don’t let your left knee extend over your left foot.
- Hold at the bottom movement for a count, squeezing your glutes and quads to engage fully.
- Exhale as you step your right foot back up to meet the left and return to the starting position.
- Repeat on the left side. Continue for the intended number of reps and sets for each side.
Tips
- Ensure your bent knee does not extend over the foot on the same side.
- Focus on contracting the quads and glutes when lowered to maximize the exercise’s full benefit.
- Keep your back straight throughout and avoid bending forward or slouching the shoulders.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Single-Leg Glute Bridge
The single-leg glute bridge is excellent for isolating and strengthening the gluteus, hamstrings, and surrounding muscles. These muscles are essential for running and performing daily tasks like climbing stairs and walking. This exercise also improves hip stability and mobility which contributes to injury prevention in active individuals.
The glute bridge is also effective at developing and toning the glutes. Glute activation is important when running to avoid letting your hamstrings take over too much load.
How To Do
- Begin by lying on a mat with knees about hip-width apart. Your right knee should be bent and the left extended. Your arms should be resting by your side.
- Inhale and engage your core to flatten your lower back against the ground and stabilize your hips.
- Exhale as you lift your hips off the ground by pushing through the heel of your bent right leg. Concentrate on squeezing your right glute. Continue until your body is straight from your shoulders to your knees.
- Hold at the top for a count, squeezing your right glute for maximum engagement.
- Inhale as you slowly lower back to the starting position, maintaining control throughout the movement.
- Repeat for the desired reps on the right side and then switch to the left side.
Tips
- Keep your back straight and strong as you lift off the ground. Don’t let your hips sag or arch your back.
- Maximize engagement by squeezing your glutes as you lift. This will increase benefits and activate the target muscles effectively.
- Concentrate on your breathing and inhale to engage, exhale to lift, and inhale to lower down.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Side Plank
Side planks are a beneficial compound exercise that works nearly every muscle in your body. They target the core but also engage the back muscles, shoulders, legs, and arms which are all used when running. This makes the side plank an excellent addition to a core workout for a run.
Side planks postural control and balance by requiring you to perform the movement on one side. They reduce muscle imbalances by targeting each side independently. They are extremely versatile and do not require any equipment as they can be performed anywhere.
How To Do
- Begin by lying on your side on a mat with your legs stacked on top of each other. Your forearm on the ground should be flat with your elbow flexed to 90 degrees. The other arm should be resting on your side.
- Inhale, and engage your core.
- Lift your hips off the ground to form a straight line from your head to your feet.
- Concentrate on engaging your core and upper body muscles simultaneously.
- Hold the position for a length of time based on your fitness routine and goals.
- Focus on keeping your body straight so your hips don’t drop or raise out of alignment.
- Breathe steadily throughout the exercise.
- Slowly lower back down to the floor to finish.
- Repeat for the desired number of repetitions and sets on that side and then switch sides.
Tips
- Take care not to let your hips drop or rise out of alignment as this can cause lower back pain.
- Keep your head in a neutral position to avoid straining your neck.
- Notice if one side feels stronger than the other. Set a goal to strengthen the weaker side as you continue to perform this exercise in the future.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 | 30–60 seconds |
| Hypertrophy | 3–4 | 30–60 seconds |
| Endurance Training | 3–4 | 30–90 seconds |
| Power Training | 3–5 | 30–60 seconds |
Push-Up
Push-ups target your shoulders, arms, and chest while also engaging the core and spinal muscles to maintain stability and control. They are an excellent conditioning exercise for runners as these muscles activate when running to maintain upper-body and core stability.
These muscles also engage during functional tasks like lifting heavy objects, throwing balls, and reaching your arms across your body. Pushups improve upper-body functional performance, tone the shoulders and arms, and enhance joint stability.
How To Do
- Begin in a plank position with your arms fully extended. Your hands should be slightly wider than shoulder-width, palms flat on the ground.
- Your legs should be straight back behind you, forming a line with your body from your head to your feet.
- Inhale to engage your core.
- Exhale as you slowly lower your chest to the ground, flexing your elbows to 90 degrees.
- When your chest reaches the floor, hold for a count and concentrate on engaging your core and shoulders to enhance the mind-muscle connection.
- Inhale to lift back up to the starting position.
- Repeat for the desired number of reps and sets.
Tips
- Avoid straining your neck and keep your back flat. This increases shoulder and core engagement and reduces strain on the upper spine.
- Keep your upper arms steady throughout while only moving your forearms to lower and push back up.
- Use a modified variation (knees on the ground), if necessary, until you gain strength.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Burpee
Burpees are a high-intensity plyometric exercise that maximizes strength in the upper body, core, and glutes. Plyometrics is a type of exercise that utilizes quick, explosive movements to maximize muscle power and strength. Burpees involve a seamless transition from a plank to a push-up and finish with a jump.
Burpees have multiple benefits including improved aerobic capacity and enhanced performance in running and other endurance sports. They stimulate the metabolism and engage your fast-twitch muscle fibers (produce power) as you drive through the movements.
How To Do
- Begin standing up straight with arms by your sides.
- Inhale and engage your core.
- Crouch down into a low squat placing your hands flat on the ground beneath your shoulders.
- Exhale and kick your legs straight back behind you to land in a high plank position.
- Hold here for a count, and engage your core and upper body.
- Inhale and bend your knees to come back into the low squat position.
- Finally, with power and control, jump up from the squat raising your hands into the air.
- Return to the starting position, standing up straight with arms by your sides.
- Repeat for the desired reps and sets.
Tips
- Maintain control throughout the movement, focusing on proper form and engaging your core, upper arms, shoulders, and glutes.
- Keep your breathing steady. Inhale to engage before each repetition and exhale as you kick back to a plank.
- If you feel wrist or elbow pain at any point during the exercise, stop immediately. Consult with a fitness professional before attempting to continue.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Mountain Climber
Mountain climbers are another dynamic movement that elicits power and speed to strengthen your entire body. They engage your arms, shoulders, glutes, and core for an effective compound approach. They can also be utilized as part of high-intensity interval training. This approach spikes the heart rate for a productive workout in a short time.
In addition to cardiovascular benefits, mountain climbers improve agility and coordination using a movement pattern that resembles the running action. Programs incorporating movements that activate the postural and core muscles were found to improve balance, muscle strength, and endurance.
How To Do
- Begin in a high plank position with your palms flat on the ground beneath your shoulders.
- Inhale and engage your core.
- Exhale and drive your right knee upward until it almost reaches your right elbow.
- Hold here for a count, engaging your core and upper body.
- Extend your right leg back behind you to return to the high plank position.
- Repeat the movement on your left side to complete the first repetition.
Tips
- Keep your core engaged during the entire exercise to maintain spinal stability and control.
- Concentrate on steady breathing to optimize your technique and stay focused.
- Don’t rush through the movement and start slowly if needed until you build strength and perfect your form.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Calf Raise
The calves are sometimes overlooked on leg days in favor of larger muscle groups like the quads, hamstrings, and glutes. However, your calves are vital in supporting all lower body activities like climbing, walking, and especially running.
The calves support the quads, glutes, and hamstrings to absorb some force during impact sports like running. Therefore, strengthening these muscles will improve overall lower body strength, balance, and stability.
How To Do
- Start by standing up straight with your arms by your sides and feet shoulder-width apart.
- Inhale and engage your core.
- Lift your heels to stand on the balls of your feet. Keep your chest up and look forward with a neutral back position.
- Hold this position for a count and concentrate on squeezing your calf muscles while exhaling.
- Inhale and slowly lower your heels back down.
- Repeat for the desired sets and repetitions.
Tips
- Start with your feet planted firmly on the ground, shoulder-width apart, with a neutral gaze. Focus on a solitary point in front of you to help maintain balance.
- Focus on powerfully squeezing the calves when you lift your heels. Aim to maximally fatigue them by the end of each set to achieve the best results.
- Keep your core strong with a flat and stable back to reduce the potential for lower back injury or discomfort.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20+ |
| Power Training | 3–5 | 1–3 (Explosive) |
Dynamic Plank
The dynamic plank begins in the traditional forearm position and requires pushing up on each arm to a high plank. This dynamic movement targets your chest, shoulders, and upper arms with increased focus on coordination. This is very helpful for runners to help improve their form and strengthen their core muscles.
Other benefits of plank variations include improving core endurance and running economy. The dynamic plank specifically engages the core to remain in alignment as you transition from the forearm to the high plank.
How To Do
- Start in a forearm plank position with forearms flat on the floor, and elbows flexed to 90 degrees. Your body should form a straight line from your head to your heels.
- Inhale and engage your core and glutes.
- Exhale and push yourself up to a high plank by extending first your right arm and then your left. Both arms should be fully extended with palms flat on the ground beneath your shoulders.
- Hold this position for a second, contracting your chest and abs.
- Return to the starting position by bringing your right arm down to a forearm position, followed by your left. Repeat this movement, stepping up with the left arm first. This completes one rep.
- Continue for the desired number of reps and sets.
Tips
- Maintain controlled movements throughout the exercise. Don’t use momentum to complete the motion.
- Avoid letting your arms overextend in the high plank position. Keep a slight bend in the elbow to protect the joint.
- Keep your gaze forward without tucking your neck during the movement. This could cause discomfort or neck strain.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 6–10 |
| Hypertrophy | 3–4 | 8–15 |
| Endurance Training | 3–4 | 15–20+ |
| Power Training | 3–5 | 3–5 (Explosive) |
Single-Leg Deadlift
The single-leg deadlift has similar benefits to the traditional deadlift by building functional strength and power. It challenges your coordination by requiring you to perform the movement on one leg. This exercise strengthens the hamstrings, glutes, and quads and improves the dynamic balance required for running.
Studies show the hamstrings can reach 38.1%–75.2% of maximum activation during the Romanian deadlift. This gives an idea of the extent to which the hamstrings are working during this exercise.
How To Do
- Begin standing with one foot flat on the ground and the other raised slightly. Your back should be straight and strong and your arms down at your sides.
- Inhale and engage your core.
- Hinge forward on your standing leg with your opposite arm raised out in front of you. Your back leg should extend out behind you.
- Keep your spine neutral with your arm extended to maintain balance and avoid straining the lower back.
- Hold at the bottom for a count. Then, squeeze your glutes and hamstrings to bring yourself back up to standing.
- Repeat for the desired number of reps on that side and then switch sides.
- Continue on both sides for the desired reps and sets.
Tips
- Keep a flat back throughout the movement to avoid straining the spine.
- Focus your gaze on a stationary point in front of you to help stay balanced and steady.
- Your movements should be slow and controlled without rushing or using momentum to complete the exercise.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Best Bodyweight Workout Routine For Runners
Below is a recommended bodyweight workout plan for runners to optimize their routine. You can perform it as listed or in the order of your preference.
Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Squat | 3–4 sets | 8–12 reps | 1 minute |
| Reverse Lunge | 3–4 sets | 8–12 reps | 1 minute |
| Single-Leg Deadlift | 3–4 sets | 8–12 reps | 1 minute |
| Single-Leg Glute Bridge | 3–4 sets | 8–12 reps | 1 minute |
| Push-Up | 3–4 sets | 8–12 reps | 1 minute |
| Dynamic Plank | 3–4 sets | 8–12 reps | 1 minute |
Benefits Of Bodyweight Exercises For Runners
Below are some primary benefits you can achieve by programming this bodyweight workout for runners into your routine.
Build Strength
Muscle strength refers to the function of the muscles against resistance as a stimulus. When working against resistance, the body adapts to become stronger.
The muscles used when running are prime movers in many lower-body exercises and daily tasks requiring jumping, walking, and climbing. The exercises discussed utilize compound movements to strengthen your glutes, hamstrings, upper body, and core.
To achieve maximum results, consistently perform this routine using progressive overload. This refers to gradually increasing the intensity and/or volume as you gain strength to continue making progress.
Improve Running Performance
Improvements in running performance are highly dependent on proper form and muscular endurance. Muscular endurance is the ability of your muscles to perform exercises for longer durations with power and control. Joint range of motion, muscle strength, and coordination also improve with strength training which correlates to better running performance.
Using targeted resistance during these exercises will strengthen the muscles activated when running. This increases their ability to handle more challenging training loads for longer periods. This translates to being able to run faster and longer with better form.
Enhance Joint Stability
Many of the exercises discussed improve joint health and range of motion by working multiple joints simultaneously. They bring the prime movers through a full range of motion and encourage muscle lengthening against tension. This improves joint health and stability.
Running requires joint stability in your knees, hips, and torso to avoid injury and maintain correct form and control. Focus on bringing the active muscles through the full range of motion during movements like the squat, single-leg deadlift, and push-up. This will create tension in the lengthened muscles, enhancing joint strength and stability.
Expert Training Tips
- Always program a warm-up before the workout to prep your joints and muscles. Dynamic stretches like high knees and leg swings are a great option before this workout or before a run. Additionally, perform a cooldown post-workout to lower your heart rate and stretch your muscles.
- This is a great routine to perform before a run to get the targeted muscles loosened and warmed up.
- Although these exercises use only body weight, you can add resistance bands to challenge your stabilizer muscles used when running. Try this during movements like calf raises, squats, and single-leg glute bridges to strengthen the hips, knees, and ankles.
- Prioritize exercises that mimic the running motion such as reverse lunges, mountain climbers, and single-leg deadlifts. This will apply a more specific stimulus to improve the running economy.
- Focus on connecting to the active muscle during each exercise. Engage the glutes during the lower-body exercises as you would when running. This helps prevent surrounding muscles like the hamstrings from taking over too much load.
- Engage the core throughout each exercise. This will encourage trunk stabilization to benefit running posture. Keep your back straight and avoid leaning backward to protect the lower back.
- If you experience joint or lower back pain during any exercise, stop immediately. Seek the help of a qualified healthcare professional.
Conclusion
Strength and conditioning exercises for runners are essential to prepare for a healthy, successful season. In addition to encouraging muscle growth and building strength, these exercises have multiple other functional and health benefits. They improve joint stability and flexibility and enhance muscular endurance for better athletic performance.
Most of these exercises use a compound approach to target multiple muscles simultaneously. This builds a comprehensive routine and enhances muscle hypertrophy by working the muscles through their full range of motion.
Follow our guide for the best bodyweight strength routine to help you improve your running while staying injury-free!
Frequently Asked Questions
Bodyweight exercises are valuable for runners when using proper form and applying targeted resistance on the working muscles. They are low-impact but still elicit maximum muscle engagement for strength gains. Focus on contracting the active muscles for best results.
Bodyweight exercises are effective at building endurance as they allow for longer holds during the contraction phases. By using gradual, controlled movements and pausing while the muscles are contracted, you will stimulate adaptations that build muscle endurance.
Full-body workouts are great for runners as they engage the major muscle groups used while running. Programming 2–3 full-body workouts a week will effectively strengthen all major muscle groups to improve running performance and reduce injuries.
Runners should prioritize a balanced diet with regular strength training. Avoid cutting as this could cause under-fueling leading to illness or injury. Bulking is best done during the off-season to maximize lean muscle gain for performance benefits when training starts.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
- Šuc, A., Pija Šarko, Jernej Pleša and Žiga Kozinc (2022). Resistance Exercise for Improving Running Economy and Running Biomechanics and Decreasing Running-Related Injury Risk: A Narrative Review. Sports, [online] 10(7), pp.98–98. doi:https://doi.org/10.3390/sports10070098.
- Paoli, A., Gentil, P., Moro, T., Marcolin, G. and Bianco, A. (2017). Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Frontiers in Physiology, [online] 8. doi:https://doi.org/10.3389/fphys.2017.01105.
- Marchetti, P.H., Guiselini, M.A., Silva, Tucker, R., Behm, D.G. and Brown, L.E. (2018). Balance and Lower Limb Muscle Activation Between in-Line and Traditional Lunge Exercises. Journal of Human Kinetics, [online] 62(1), pp.15–22. doi:https://doi.org/10.1515/hukin-2017-0174.
- NA; (2017). BUILDING A BETTER GLUTEAL BRIDGE: ELECTROMYOGRAPHIC ANALYSIS OF HIP MUSCLE ACTIVITY DURING MODIFIED SINGLE-LEG BRIDGES. International journal of sports physical therapy, [online] 12(4). Available at: https://pubmed.ncbi.nlm.nih.gov/28900560/.
- Brachman, A., Kamieniarz, A., Justyna Michalska, Michał Pawłowski, Słomka, K.J. and Juras, G. (2017). Balance Training Programs in Athletes – A Systematic Review. Journal of Human Kinetics, [online] 58(1), pp.45–64. doi:https://doi.org/10.1515/hukin-2017-0088.
- Calatayud, J., Vinstrup, J., Jakobsen, M.D., Sundstrup, E., Brandt, M., Jay, K., Colado, J.C. and Andersen, L.L. (2015). Importance of mind-muscle connection during progressive resistance training. European Journal of Applied Physiology, [online] 116(3), pp.527–533. doi:https://doi.org/10.1007/s00421-015-3305-7.
- Kons, R.L., Lucas, Ache-Dias, J., Pauw, K.D., Meeusen, R., Trajano, G.S., Pupo, J.D. and Detanico, D. (2023). Effects of Plyometric Training on Physical Performance: An Umbrella Review. Sports Medicine – Open, [online] 9(1). doi:https://doi.org/10.1186/s40798-022-00550-8.
- Edman, S., Flockhart, M., Larsen, F.J. and Apró, W. (2024). Need for speed: Human fast-twitch mitochondria favor power over efficiency. Molecular Metabolism, [online] 79, p.101854. doi:https://doi.org/10.1016/j.molmet.2023.101854.
- Zemková, E. and Ludmila Zapletalová (2022). The Role of Neuromuscular Control of Postural and Core Stability in Functional Movement and Athlete Performance. Frontiers in Physiology, [online] 13. doi:https://doi.org/10.3389/fphys.2022.796097.
- Lee, K., Sung, J., Oh, T. and Kim, H. (2022). Functional relationship between the anatomical structures of the calf and athletic ability. Clinical Anatomy, [online] 35(5), pp.544–549. doi:https://doi.org/10.1002/ca.23855.
- Hung, K.-C., Chung, H.-W., Yu, C.C.-W., Lai, H.-C. and Sun, F.-H. (2019). Effects of 8-week core training on core endurance and running economy. PLoS ONE, [online] 14(3), pp.e0213158–e0213158. doi:https://doi.org/10.1371/journal.pone.0213158.
- Chun, R., Chung, D., Ng, M., Sin, S., Tze, J. and Kit, M. (2023). Effects of loading positions on the activation of trunk and hip muscles during flywheel and dumbbell single-leg Romanian deadlift exercises. Frontiers in Physiology, [online] 14. doi:https://doi.org/10.3389/fphys.2023.1264604.
- Martín-Fuentes, I., Oliva-Lozano, J.M. and Muyor, J.M. (2020). Electromyographic activity in deadlift exercise and its variants. A systematic review. PLoS ONE, [online] 15(2), pp.e0229507–e0229507. doi:https://doi.org/10.1371/journal.pone.0229507.
- DeSimone, G.T. (2016). SHAREABLE RESOURCE. ACSM’S Health & Fitness Journal, [online] 20(5), pp.3–4. doi:https://doi.org/10.1249/fit.0000000000000230.
- Plotkin, D., Coleman, M., Every, D.V., Maldonado, J., Oberlin, D., Israetel, M., Feather, J., Alto, A., Vigotsky, A.D. and Schoenfeld, B.J. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, [online] 10, pp.e14142–e14142. doi:https://doi.org/10.7717/peerj.14142.
- Hughes, D.C., Ellefsen, S. and Baar, K. (2017). Adaptations to Endurance and Strength Training. Cold Spring Harbor Perspectives in Medicine, [online] 8(6), pp.a029769–a029769. doi:https://doi.org/10.1101/cshperspect.a029769.
- Prieto-González, P. and Sedlacek, J. (2022). Effects of Running-Specific Strength Training, Endurance Training, and Concurrent Training on Recreational Endurance Athletes’ Performance and Selected Anthropometric Parameters. International Journal of Environmental Research and Public Health, [online] 19(17), pp.10773–10773. doi:https://doi.org/10.3390/ijerph191710773.
- Alizadeh, S., Daneshjoo, A., Zahiri, A., Anvar, S.H., Goudini, R., Hicks, J.P., Konrad, A. and Behm, D.G. (2023). Resistance Training Induces Improvements in Range of Motion: A Systematic Review and Meta-Analysis. Sports Medicine, [online] 53(3), pp.707–722. doi:https://doi.org/10.1007/s40279-022-01804-x.
- Kruse, A., Cintia Rivares, Weide, G., Tilp, M. and Jaspers, R.T. (2021). Stimuli for Adaptations in Muscle Length and the Length Range of Active Force Exertion—A Narrative Review. Frontiers in Physiology, [online] 12. doi:https://doi.org/10.3389/fphys.2021.742034.
- Fadzali, F. (2020). The Importance of Warm Up and Cool Down Article. [online] ResearchGate. Available at: https://www.researchgate.net/publication/343124238_The_Importance_of_Warm_Up_and_Cool_Down_Article.
- Zemková, E. and Zapletalová, L. (2021). Back Problems: Pros and Cons of Core Strengthening Exercises as a Part of Athlete Training. International Journal of Environmental Research and Public Health, [online] 18(10), p.5400. doi:https://doi.org/10.3390/ijerph18105400.
- Casiano, V.E., Gurpreet Sarwan, Dydyk, A.M. and Varacallo, M. (2023). Back Pain. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK538173/.
- Krzysztofik, M., Wilk, M., Grzegorz Wojdała and Artur Gołaś (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International Journal of Environmental Research and Public Health, [online] 16(24), pp.4897–4897. doi:https://doi.org/10.3390/ijerph16244897.
- Blagrove, R.C., Glyn Howatson and Hayes, P.R. (2017). Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Medicine, [online] 48(5), pp.1117–1149. doi:https://doi.org/10.1007/s40279-017-0835-7.
About the Author
Erin Lohrenz, MPH Certified Personal Trainer, Running Coach & Nutrition Specialist
0 Comments