Strengthen Your Stride: Cross-Training for Runners

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Strengthen Your Stride: Cross-Training for Runners

These cross-training strength moves will help you run faster and reduce your risk of injury.

By Alyssa Shaffer

Do two sets of these moves twice a week [once on a rest day] to train your supporting muscles, reduce the risk of injury, and up performance, says coach Blake Boldon of the online training group Run S.M.A.R.T. Project.

Hands-Up Lunge

Targets: Hips, butt, quads, and hamstrings

Stand with feet hip-width apart, arms overhead, palms facing each other.
Lunge forward with left leg, bending knees 90 degrees.
Step back to start position; switch legs and repeat.
Do 20 reps, alternating legs.

Plank Flip

Targets: Back, abs, butt, and hamstrings

Start in plank. Lift right leg; lower. Lift left leg; lower. Do 5 reps each side.
Flip over to face up, legs together and extended, arms bent by sides, forearms on floor, torso lifted.
Lift hips a few inches. Lift right leg; lower. Lift left leg; lower. Do 5 reps each side.

Single-Leg Squat

Targets: Butt and quads

Stand with feet hip-width apart, arms by sides.
Lift right foot a few inches behind you and squat as you lift extended arms to shoulder level in front of you.
Straighten left leg and lower arms. Do 10 reps, keeping right foot lifted.
Switch legs; repeat.

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Originally published in FITNESS magazine, March 2010.