Coopah Recommends: Our Top 5 Strength Exercises
In this series of ‘Coopah Recommends’ blogs, we are going to share our top recommendations for the most common questions we get asked by our community of runners, and this blog is all about Our Top 5 Strength Exercises.
Here at Coopah we totally understand that if you are new to Strength Training, the amount of information, workouts and exercises that you can do can be a little overwhelming (and confusing!) so today we are going to take you through 5 simple exercises that can be done anywhere, at any time and with or without equipment, and most importantly, will help to benefit your running.
Squats
Squats are what we call a ‘compound exercises’ - which simply means that they work more than one muscle group at a time. Squats help to strengthen your quads, glutes, core, lower back & your hamstrings. So they really are a great exercise to have in your locker!
To start with, we would recommend using your body weight only, and then once you get more confident with the movement you can add resistance bands, dumbbells and then finally a barbell.
Deadlifts
Deadlifts are another compound exercise that are fantastic for runners. Deadlifts help to strengthen your hamstrings, glutes, lower back and your core.
It is really important to focus on your form and technique when performing deadlifts, so we would recommend starting with a resistance band, and then once you are confident with the technique you can introduce dumbbells, kettlebells and then finally a barbell.
Lunges
Lunges are a really versatile compound exercise that can be done in many different ways. Primarily lunges work your glutes, quads, hamstrings and calves, but are also a really effective core exercise too.
To start with, we would recommend doing bodyweight static forward lunges as this will allow you to practice the technique and work on your balance & stability. Once you are comfortable with this, you can then progress to walking lunges, backwards lunges, side lunges and you can then also add weights to make the move even more challenging.
Glute Bridge
As the name suggests, this exercise primarily works your glutes, but it is also a really good exercise for your core & your hamstrings. Again, this exercise can be done purely with your body weight, but to make it more challenging you can then add a resistance band and weights.
Similarly to all of the other exercises, it is really important to focus on your form and technique, you really want to focus on engaging your core & glutes during the movement, and don’t rush it!
Plank
And finally, the plank! A lot of runners don’t realise that having a strong core is super important for running. Having a strong core helps you maintain a good posture when running, which can result in less injuries and help you to be a more efficient runner!
Nailing your form for the plank is key, and although it looks simple it can be quite tricky to get right. In the video below we will take you through the different stages of the plank and how you can progress it as you get stronger.
Strength Training is a key part to every single one of our plans at Coopah, so if you are not sure where to start - don’t panic! Here at Coopah we want to take all the stress out of your training and make life easier for you, which is why we have created our app.
A fully personalised training plan built around your availability and goals
Unlimited coaching support 24/7
Streaks and incentives to keep you motivated
Access to our community of other runners, physios and mental health experts to give you support and advice up to the day.
Track your progress and your weekly/monthly mileage