6 Strength Training Moves to Improve Your Training
We all know the many benefits of running. It is a great way to get in your cardio and burn calories; it can help you unwind and destress, and let’s not forget the runners high when the endorphins kick in. But running, like many repetitive movement exercises, can also lead to Runners Knee and Shin Splints injuries. Because running is a single directional movement forward, it works some muscles more than others—this is a continuous strain on the muscles, tendons, and ligaments.
Incorporating strength training or resistance training is a great way to help prevent many of these overuse injuries. But strengthening your muscles can also help improve your running. When most people hear the term “strength training,” they instantly think of bodybuilders and heavyweights. Strength training simply means to overload a muscle. To have it move or hold slightly more weight or resistance than it is accustomed to holding. Strength training can be accomplished in several different ways, such as functional bodyweight movements like push-ups or by using resistance bands, hydraulic machines, weight stacks, or free weights.
Looking for quick strength training workouts that you can incorporate into your training? Check out Curves or MyCurves on Demand for 30-minute workouts that incorporate strength training and functional bodyweight exercises, which can help improve your run efficiency and create body symmetry, helping to decrease the risk of injuries.
Here are six strength training moves that Curves recommends to incorporate in your training:
- Squats: Whether you are using weights, resistance bands, or your body weight, squats are a must-have in every exercise routine. Performing squats will strengthen your glutes, hamstrings, hip flexors and quadriceps. These are some of the largest muscles in the body, which means you will burn a lot of calories. Strengthening these muscles will also help create balance and power in your stride.
- Jump Rope: This is a simple move that will take us back to the playground. Performing jump ropes are a great cardio move and will help strengthen your calf muscles, gastrocnemius, and soleus, which can help you have a stronger push-off.
- Glute Kicks: Running is a single directional movement placing more strain or load on Hip Flexors, Iliopsoas. Strengthening your glutes will help to create joint alignment and maintain integrity within the hip joints.
- Skaters: It’s important to train muscles laterally to maintain balance within the joints. Movements such as skaters help to strengthen the abductors (outer thighs) and adductors (inner thighs). Strong abductors and adductors help to maintain an even gait.
- Crunches: Our core plays an important role in movement. A strong core not only supports your internal organs and spine but assists in breathing and mobility. While performing crunches you want to focus on engaging all 7 muscles that make up the core, the rectus abdominals, erector spinae, transverse abdominals, obliques, multifidus, diaphragm, and pelvic floor.
- Hip Bridges: This is a great exercise to target your lower abdominals, pelvic floor, and glutes.
If your current training plan doesn’t incorporate strength training, now is the time to get started! It is a great way to help prevent common overuse injuries and improve your running. Try it for yourself!
For nearly 30 years, Curves has been a leader in women’s fitness helping millions of women get stronger and healthier. Curves’ mission is to strengthen women by providing fun, fast, and safe programs to help women reach their health and fitness goals. Curves is one of the largest chains of fitness clubs for women in the world, famous for its 30-minute circuit with a coach that works every major muscle group with strength training, cardio and stretching. Curves Specialty Classes focus on providing strength and flexibility through categories like Balance, Body Basics, Cardio, and Boxing.
The Curves Nutrition & Weight Management Program promotes balanced and sustainable nutrition education designed to help decrease body fat, increase lean muscle mass, and improve metabolism when followed with the Curves workout. MyCurves On Demand brings the Curves trusted 30-minute workout to your own home. Led by real Curves coaches and developed by Curves program experts, MyCurves On Demand is accessible anytime, anywhere on your favorite smart device. MyCurves On Demand + Group Coaching combines the support and accountability of a Curves Coach with the virtual online community of like-minded women. The Curves Health & Wellness Education Series provides members with education on important health topics impacting women of all ages, so they can make improvements for their own health and wellbeing. For more information on any of Curves program offerings, please visit www.curves.com.