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Enhance the Strength of Major Muscle Groups for Runners with These Dumbbell Exercises to Improve Overall Strength and Stability.
Many individuals believe that strength training will bulk them up and slow them down as they think that heavier bodies run slower. Hence, they refuse to engage in strength training. However, they are mistaken. Strength training not only enhances your physique but also enables you to run longer and faster.
6 single dumbbell exercises for runners to develop full-body strength
Perform the exercises twice a week. For best results, hit the gym after high-quality running sessions or cross-training workouts to ensure that recovery days are just for recovery.
1. Dumbbell Deadlift
Dumbbell Deadlift
Stand with feet hip-width apart, hold a single dumbbell in each hand in front of thighs, palms facing thighs. Slightly bend knees and hinge at hips until torso is parallel to the floor.
Push through the midfoot to return to the starting position, keeping the dumbbells close to the body throughout the movement, squeeze glutes as you return to the upright position. Perform 10 reps, 3 sets.
Why You Should Do This
This dumbbell exercise targets the hamstrings and lower back, two areas often problematic for runners. The Deadlift exercise focuses on the hamstrings throughout the movement.
When you lean forward to actively pull your thigh back, you are defying gravity, controlling the pull of your thigh is extremely beneficial for leg strength in the later stages of the race.
2. Enhanced Step-Up With Knee Drive
Enhanced Step-Up With Knee Drive
Standing in front of a platform or step, grip two dumbbells. Step up with your right foot, then pull your left knee up towards your chest so that your hip and knee form a 90-degree angle. Then return to the starting position.
Perform 8 repetitions per leg for 3 sets.
Why You Should Exercise
Due to the majority of people's sedentary daily jobs, the hips and knees tend to be weak and inflexible. Doing this exercise will help explode strength in the hips and glutes, it also mimics the running motion but adding weights will make it more challenging.
As a result, you will explode more with each stride and improve your stride length, longer strides, more explosiveness mean running faster.
3. Skyward Thrust
Skyward Thrust
Start with 2 dumbbells at shoulder height, palms facing inward. Push the weights straight overhead until both arms are fully extended, standing tall. Lower the weights back down to the starting position. Perform 10 repetitions for 3 sets.
Why You Should Exercise
Our shoulders and arms play a much more crucial role in our running than many people think. When the upper body is strong, you can maintain good posture and keep pushing forward when you're tired, slowing down. Having strong arms can help you run faster.
4. Backward Pull
Backward Pull
Stand tall, slightly bend your knees with 2 dumbbells in hand, palms facing inward. Lean forward until both arms are perpendicular to the floor.
Slowly pull your elbows towards your back, squeeze your shoulders back and down. Return to the starting position. Perform 10 repetitions for 3 sets.
Why You Should Exercise
When performed correctly, this movement activates all muscle groups from the thighs to the hips and the entire back and core, enhancing your stability.
Stability under stress is crucial for runners, as it not only enhances physical strength but also promotes proper posture and form under pressure such as in a race.
5. Warrior Pull
Warrior Pull
Start in a high plank position, gripping dumbbells, wrists straight under shoulders, feet wide apart. Keep hips stable.
Pull the right dumbbell up, elbow pointing towards the back forming a 90-degree angle. Lower the weight down and repeat for the other side. Perform continuously for 16 repetitions for 3 sets.
Why You Should Exercise
The core is the body's center, it controls everything that happens, when running if your core shakes too much it will deplete the body's energy when running. The more energy wasted, the harder it is to achieve the goal of propelling yourself forward, which is the goal of every runner.
6. Enhanced Glute Bridge
Enhanced Glute Bridge
To perform this final single dumbbell exercise, lie on your back on the floor, bend both legs close to your buttocks, place a dumbbell right below your belly.
Push your hips up, lifting your body towards the ceiling, then lower back down. Perform 15 repetitions for 3 sets.
Why You Should Exercise
Your stride starts from the hip bone and glute muscles, and this exercise helps increase the strength of your glutes and hamstrings. If you lack strength in the back of your body, you're prone to injury. Glute Bridge exercises are beneficial even without weights but adding weights may enhance the benefits when you're running.
Posted by: Nguyễn Đình Sơn
Keywords: 6 exercises with dumbbells help runners get healthier to run faster
