Most Effective Strength Training Exercises You Can Do at Home

1
Running Strength Training Workouts For Distance
Runners
2
(No Transcript)
3

• Runners are usually resistant to anything that
  takes them away from getting in the miles, and
  that includes strength training. Were here to
  show you how three of our favorite workouts can
  actually benefit your running and how easily you
  can incorporate them into your training plan.
  From injury prevention to increased speed to
  building endurance, strength training for distance
  runners is a worthy practice. 

4
Running Strength Training Lower Body Blast

• This lower-body strength routine will provide
  great benefits for your running performance.
  Youll challenge your mobility and range of
  motion, your stability, balance, as well as your
  power output.  

5
Squat

• A squat is an ideal movement for finding mobility
  in the hips, knees, and ankles. The demand on
  those joints as you sink into the bottom position
  can help undo the impact and tightness that can
  creep in after putting in the miles. Whether you
  get in your squats during a quick workout or as a
  posture reset exercise mid-run, they can improve
  your leg strength and explosiveness of the hips.

6
Single-Leg Balance

• This exercise improves hamstring  glute strength,
  core control and improves the range of motion in
  your hips. These benefits help you maintain your
  stride at any level of fatigue, even on a
  long-distance run. Not to mention the benefits to
  your stability on the run, especially for trail
  runners. 

7
Lunge

• This reliable exercise works to improve your
  power output as a runner, especially if you take
  it to the tougher level by performing
  jumping lunges. Each rep will recruit power from
  your glutes, hamstrings, quadriceps. Basically,
  your whole lower body will feel the demand. 

8
Workout Plan

• Complete each movement for 30 seconds, resting
  for 15 seconds between movements (because theyre
  tough!) Perform five rounds of the circuit. 
• 30 seconds squats
• 15 seconds rest
• 30 seconds per leg in single-leg balance
• 15 seconds rest
• 30 seconds lunges or jumping lunges, alternating
  legs
• 15 seconds rest
• Repeat