The document outlines seven strength exercises aimed at improving running performance, including step-ups, squats, walking lunges, single-leg deadlifts, superman/back extensions, glute bridges, and leg raises. Each exercise includes specific instructions, recommended repetitions, and set counts to enhance strength and stability. The summary focuses on the importance of form and the option to increase difficulty by incorporating weights.

1. Top Strength Exercises to
Improve your Running

3. Exercise No. 1: Step-Ups

4. • Stand in front of a box or a bench sturdy enough to
hang on to your weight
• Put one foot on the bench or the box and lift your back
leg to move up, holding your body tall and your knee
above your ankle on your back (supporting) leg. Think
of bringing your hips forward and up, instead of pulling
your knees forward.
• Lift your trail leg up to a high knee level without hitting
the bench. Then lower it back to the ground.
• You can hold dumbbells in your hands to maximise the
difficulty.
• Perform 2 sets of 10 reps on each side.

5. Exercise No. 2: Squats

6. • Stand with your legs a little wider than hip-width apart
with your toes pointed slightly outwards.
• Lower yourself to the ground, bending at your knees
and hips, as if you are sitting on a chair.
• Keep your knees above your ankles and also keep your
chest up. Focus on your hips moving back.
• Lower yourself down close to the sitting position, then
push yourself up with your heels and go back to
standing position.
• To add a challenge, hold a kettle bell at the height of
your chest when squatting.
• Perform 15 reps and 2 sets.

7. Exercise No. 3: Walking Lunges

8. • Stand with your feet apart at shoulder-width.
• Take a wide step forward with one leg and drop your body
down and lower your knee to the ground, making sure it
does not get in touch.
• Hold your front knee above your ankle and keep your body
straight.
• Push your back leg off and step your front leg up to meet
your back leg.
• Repeat this while alternating the lead leg.
• To make this exercise more difficult, you can hold
dumbbells in your hands by your sides.
• Perform 2 sets of 8 reps on each side.

9. Exercise No. 4: Single-Leg Deadlift

10. • Stand tall with a kettlebell or a dumbbell in your right hand.
• Lift your left foot off the ground and place your left leg
behind you. Bend over at the hip, holding your back
straight, with your right arm stretched out to the ground.
• Keep your right knee slightly bent and keep your hips level.
• Continue to bring your weight almost to the ground and
your back as nearly to the horizontal as you can, before
moving back to the starting position and repeating this on
the other side.
• Perform 2 sets of 10 reps on each side.

11. Exercise No. 5: Superman/Back
Extension

12. • Lay on the ground with your face down and
your hands by your ears. Keep your palms
facing down.
• Raise your shoulders and chest off the ground
and squeeze or tighten your shoulder blades
together. Keep looking at the ground to
prevent stretching your neck.
• Lower to the starting point and repeat.
• Perform 10 reps and 2 sets.

13. Exercise No. 6: Glute Bridge

14. • Lay on the ground on your back with your feet flat on
the ground and your arms on your sides.
• Lift your hips to the sky to create a straight line
between your hips, shoulders, and knees.
• Keep the shoulders on the ground to protect the spine.
• Stay in the position for 2 seconds before slowly
dropping back down and repeating it.
• Hold your arms outstretched above you to add a
challenge.
• Perform 15 reps and 2 sets.

15. Exercise No. 7: Leg Raises

16. • Lay down on your back and place your arms on
your sides.
• Put your feet together and lift them as close to
the vertical as you can while feeling comfortable.
• Slowly lower them back to an inch above the
ground and repeat.
• To make things easier, exercise with one leg at a
time.
• Perform 10 reps; 2 sets.