Sponsored by Timex Sports. Connect on your run with the #ONEGPS+.
On your marks, get set, lift. That’s right, runners, it’s time to take your workout to the weight room. You’ve heard us say that strength training is imperative for runners, but which moves should you be doing? If the weight room is foreign territory, that’s okay- with the help of the Timex IRONMAN ONE GPS+, we’re breaking down the best strength moves for runners so that you can work harder, better, faster, stronger.
Squats engage the entire lower body as well as the lower back and core. With this move, you can also improve flexibility in your hips and hamstrings, an area well known to trouble runners. Work balance and power, build lower body strength, and strengthen your core all in one move.
2. Lateral Lunges
Lateral lunges differ from other lunge variations in that they work not only the quadriceps, hips and glutes, but also targets those harder-to-reach muscles like the inner and outer thighs. Working each leg in the lateral lunge also promotes balance and symmetry between the legs.
Many runners can experience lower back pain as they log their many miles, due to poor form or the high impact caused from pounding the pavement. One way to combat this is to strengthen your lower back, and hyperextensions are one of the best exercises for this area. They also engage the glutes and hamstrings, working the entire posterior chain.
4. Dumbbell Row
Running uses your legs, so why are we talking about upper body exercises? It all ties together, friends, and here’s why you should do dumbbell rows. The dumbbell row works your “posture” muscles, meaning it strengthens your back so that when you’re logging miles, you’re more likely to maintain correct form and keep your body in line. Avoid the slouch – do some rows.
Last but definitely not least, the plank is an essential exercise to runners. The plank works… well, it works pretty much everything. It targets the core especially, while promoting body alignment and toning the shoulder, chest, back, glutes and legs. This all-in-one move is essential to runners because a strong core is crucial and makes you a better athlete. Hold it for as long as you can, working up in time to reach 3 minutes, 5 minutes, or even 10 minutes!
Being a better runner is the goal, and the Timex IRONMAN ONE GPS+ wants to help you make that happen. With technology that allows you to customize interval timers, track your distance and pace- in fact, it will even notify you when you’ve set a personal record. And that’s not all.
Send and receive messages, rock out to 1,000+ songs, track your heart rate. Run in the rain (it’s water resistant), connect to your favorite running apps, and actually be able to see your screen, no matter how dark or bright your run. It’s everything you need in one watch.