Pure running is a whole-body experience, though it is the major muscle groups of the hips and legs that benefit the most: your quads, hamstrings, glutes, and calves. The straightforward movement will strengthen the large muscle groups, though the smaller stabilizing muscles can weaken, which can lead to instability and injury issues.
Complementary cross-training days should be included in your training schedule. Exercises such as yoga, Pilates, swimming, tennis, or other exercises that require lateral movement are great options that will keep your smaller muscles strong. These cross-training exercises will strengthen your running and promote a healthy body.
The key is remembering that the cross-training effort is meant to support your running, not override it. You are training for a 5K, and your focus should be on the walk, run/walk, or running effort you have selected.
Strength training positively affects your running and your overall body composition, and boosts your metabolism. Strength training, even if it is using your own body weight as resistance, increases your lean body mass while decreasing your body fat. Simple body weight movements will create the lean, mean running machine that enables you to run strong and use your muscles to burn up calories effectively.
Advantages of Strength Training to Increase Muscle Mass
Muscle burns more calories than fat even at rest. When you have more muscle mass, you burn calories even when reading the children a bedtime story. Muscle takes up less surface area than fat, so pound for pound you are trimmer. Strong running comes from a strong body. Strength training helps you power up hills with ease and increases your running endurance. Injuries occur less when you are stronger. Strengthening the muscles around the knees and hips can decrease joint pain and prevent overuse injuries.
Here are 6 Moves to Strengthen Your Run.
Stand with your feet hip width apart and your hands on your hips.
Lunge forward with your right leg, bending your knee at 90 degrees. Your left knee should also be at a right angle behind you.
Rise back up slowly, and step forward with your left leg to repeat. Continue forward, alternating legs with every step lunge.
If you are limited in space, this exercise can be done standing and lunging
Romanian Dead Life
Begin with your feet shoulder width apart.
Bend forward with your back straight. Hinge at the hip, pushing your bottom out behind you.
Reach your hands down toward your toes.
Squeeze your glutes and hamstrings, pushing your hips forward as you standnback up.
Start by facing the floor in a pushup position with your hands under your shoulders and your knees bent on the floor with your feet lifted toward the ceiling. Keep your back straight and squeeze your abdominal muscles.
Lower your body to the floor by bending your elbows. Keep your body in a straight line.
Return your body to the start position by pushing back up.
Start on all fours.
Lower your body to your elbows so that they are directly under your shoulders with palms on the floor.
Extend your legs out straight so that only your toes are on the floor. Your body should form a plank from your head to your feet.
Squeeze your glutes and engage your core. Hold that position for 30 to 60 seconds.
Lie down on your side and support your body on your elbow, directly under your shoulder.
Position your arm that is on the ground so that your forearm is perpendicular to your body.
Raise your body so that only your ankles and elbow are touching the ground.
Use your free arm to stabilize your body if needed. Hold for 30 to 60 seconds.
Switch sides and repeat.
Bridge to Marching Bridge
Lie on your back with your knees bent and your arms at your side.
Lift your hips up toward the ceiling, making a diagonal straight line from your knees to your shoulders.
Squeeze your backside and hold the position for 5 seconds before lowering yourself to the starting position.