Some of the biggest energy wasters in running is excessive rotation of the hips, pelvis, and/or spine. With just implementing these 4 exercises, your body will be more in control and stronger. You won’t be wasting as much energy, because your muscles will be in control.
1. Squats. This mainly works your glutes, hamstrings, and quads. There are a lot of variations, but by standing with your feet hip width apart. Then lower, while sticking your butt out, until your thighs are parallel with the ground. Slowly raise from there. Make sure your knee doesn’t go in front of your toes. Do 3 sets of 25 reps.
2. Core Work. One of the important jobs of the core muscles during running is to control rotational forces. There are so many things to do that work your core. Planks, supine march, dead lift, and side bends are few that will really strengthen your core quickly. Do 1a plank for one minute, then 20 seconds on each side. Repeat 3 times.
3. Lunges. This exercise will also stretch the hip flexors. Keep your feet hip-width apart, step forward with a very long stride. Then, slowly lower your upper body straight down, keeping your weight on your back leg. Return to your standing position, then do 3 sets of 10 repetitions.
4. Calf Raises. The calves are very involved in running. That’s why it’s so important to keep them strong and flexible. You can do them with your legs straight, or with your knee slightly bent. Focus on lowering your heel as far as possible then rising up as high as possible. Once you can do 30-50 repetitions on each leg, you can add some additional weight. Try holding a dumbbell as you exercise.
This is a good beginning place, as far as weight training goes. The more you do, the stronger, and more resilient your body will become, and you will be a better overall runner, and athlete.