To run better, you were probably told to run more. While training for specificity is valid and important, cross training by implementing other exercise routine such as cycling, swimming and even strength training can take your running performance to new heights. By limiting your routine to just running can limit your potential, and increase your risk to injury.
Common running related injuries are painful hips & knees, lower back and shoulder pain and injuries at the lower limbs such as shin splint and ankle sprains. Some of the main causes of such injuries are over training, not wearing proper foot wear, improper running gait and instability at the hips and ankle.
While strength training such as barbell squats and lunges are important, runners not only need strong glutes, but substantial stability at the hip and knee. Thus, loading your squats and lunges alone is not enough.
Here are the essential exercise you should do if you are a runner:
Glute Bridge
Raise the hips and activate the glutes at the top. If you feel your hamstrings instead, it could mean that your glutes are weak.
Cross Lunges with Knee Raise
This activates the gluteus complex. You should feel your glutes and quads working. Focus on stability and control.
Goblet Squat with Heel Raise
This exercise targets your quads, glutes and calves.
TRX Sprinter Start
TRX Sprinter Start mimics the running gait. Maintain stability and control by keeping a neutral spine throughout the entire motion.
Try to establish this routine by doing it at least once a week on top of your run.