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Fitness professionals consider running a high-impact exercise because it puts a lot of stress on the joints. Running is a healthy cardio exercise, but it’s also hard on your body, and it requires appropriate recovery time to prevent injury. We’ve compiled several strength exercises to improve shock absorption in running to ensure your body remains ready for a great workout.
Doing some lunges is a great way to work your abs, glutes, and leg muscles, and it’s also great for runners. Making lunges a regular part of your exercise regimen helps you build strength in your leg muscles and core, which is essential to a good run.
Do lunges by keeping your upper body straight and stepping forward with one foot; bend this leg at a 90-degree angle. Your other leg should remain extended behind you. Slowly lower your knee toward the ground while keeping your shoulders relaxed and your core tight.
This resistance exercise improves shock absorption in running because it helps you stretch your hip flexors, glutes, and quads. To do a squat, position your feet a shoulder’s width apart and bend your knees, keeping your feet flat on the ground; imagine you’re sitting in a chair. Try doing a few squats before going for a run to give your muscles a warm-up as you get your heart pumping.
For this exercise, you’ll want to begin at a comfortable step height—don’t strain yourself. To do this movement, you’ll keep one foot on the step and squat until the heel of the opposite foot touches the ground. The knee of your opposite leg should extend past your toes as you bend that leg. As you get used to this exercise, you can add weight by holding a dumbbell to create new challenges for your body.
Doing single-leg dead lifts is a great way to build up strength in your glutes. Begin by standing on one foot, and avoid “locking” your knee; the leg should remain slightly bent. Then, lift your other foot off the ground and hinge forward. Envisioning a bar at your hips helps.
Heel raises are a must-know exercise for runners because they stretch and strengthen your Achilles tendons. Slowly shift your weight to the balls of your feet, hold for a few seconds, and then place both feet flat on the ground. As with many strength workouts, you’ll eventually want to add weights to this to continue challenging your body as you adjust to the movement.
When it comes to workout equipment, you want only the best. Quality gear lasts longer, and it often has more functions that fitness enthusiasts desire. California Home Fitness has a variety of great treadmills for sale and other equipment you’ll want to add to your home gym. Keep your runs efficient with top-of-the-line equipment and the appropriate strength exercises.