Are you a runner looking to improve your performance and overall strength? Look no further than functional training! Functional training is a type of exercise that focuses on movements that mimic real-life activities, rather than isolating specific muscle groups. This type of training can be especially beneficial for runners, as it can improve overall strength, balance, and stability. In this blog, we’ll go over some of the best functional training exercises for runners to try.

The Benefits of Functional Training

Before we dive into specific exercises, it’s important to understand why functional training is so beneficial for runners. Here are just a few of the benefits:

  • Improves overall strength: Since functional training focuses on movements that mimic real-life activities, it can help improve overall strength in a way that traditional weightlifting can’t. This can lead to better performance and reduced risk of injury.
  • Increases stability and balance: Running requires the ability to stabilize and balance your body, and functional training can help improve these skills. This can lead to better form and reduced risk of falls.
  • Can reduce risk of injury: By improving overall strength, stability, and balance, functional training can reduce the risk of common running injuries such as knee pain, IT band syndrome, and shin splints.

A cartoon runner with a strong, muscular build standing on a podium, with a caption that reads "Benefits of functional training"

Exercises to Try

Now that we understand the benefits of functional training, let’s dive into some specific exercises that runners can try.

1. Squats

Squats are a great functional exercise for runners, as they help improve overall lower body strength. Start with bodyweight squats and work your way up to weighted squats to really challenge yourself.

A runner performing a squat with weights, with a caption that reads "Squats"

2. Lunges

Lunges are another excellent lower body exercise for runners. They work multiple muscle groups and can also help improve balance and stability. Try different variations such as walking lunges, reverse lunges, and side lunges.

A runner performing a walking lunge, with a caption that reads "Lunges"

3. Planks

Planks are a great exercise for core strength, which is crucial for maintaining proper form while running. Plus, they also work the shoulders, arms, and glutes. Try holding a plank for 30 seconds to start, and work your way up to longer holds or different variations (such as side planks).

A runner holding a plank position, with a caption that reads "Planks"

4. Deadlifts

Deadlifts are a more advanced exercise, but they can be very beneficial for strengthening the lower back and hamstrings. Make sure to start with a low weight and proper form to avoid injury.

A runner performing a deadlift with weights, with a caption that reads "Deadlifts"

5. Single Leg Squats

Single leg squats (or “pistols”) are a great way to improve balance, stability, and overall leg strength. They can be challenging, so start with a shallow range of motion and work your way up.

A runner performing a single leg squat, with a caption that reads "Single Leg Squats"

Conclusion

Overall, functional training can be a great way to improve your strength and performance as a runner. Incorporating exercises such as squats, lunges, planks, deadlifts, and single leg squats can help improve overall lower body strength, core strength, balance, and stability. Remember to start with proper form and work your way up in weight/resistance as you become stronger. Happy training!

A cartoon runner crossing the finish line with a big smile, with a caption that reads "Functional training for runners"