What kind of exercises runners should do to become stronger and faster?

So many runners think that in order to become faster and stronger runner one should only run. However it is not like that.

Running is a continuous forward motion, therefore it is dominant in one plane of motion. While it is very important to do running specific exercises, it is also necessary to engage all body muscles and tendons in the body. If certain muscles work more than others, it leads to overuse of those muscles and underuse of the others, which will lead to muscles imbalance. Body needs to be efficient in all three planes of motion in order to function properly and reduce chance of getting injured.

Most strength and conditioning programs are focused only on isolated uniplanar exercises. However, human body moves in all three planes of motion and not just as one particular isolated muscle but in group of muscles for each movement. Therefore isolated uniplanar exercises doesn't help much in running performance.

On the other hand, training that includes functional multiplanar movements will boost athletic performance, increase overall body strength and will decrease chance of getting injuries.

As a distance runner my non running workouts include:

• mobility

• stretching

• yoga

• core

• stability

• strength

• plyometrics

• biking

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