Five Exercises Every Runner Should Be Doing

October 21, 2019

1.     Dead Bug + Banded Hip Flexion

This is a great bang for your buck exercise. The dead bug exercise teaches pelvic control and trains the abdominals to resist extension and protect the lower back. The banded hip flexion challenges the core even further and provides the added benefit of strengthening the hip flexors at the same time. Focus on keeping your lower back in contact with the ground (push your belly button into the ground), and hold each rep for 3-5 seconds on each side.

2.     Standing Banded Hip Flexion

Here’s another great exercise for strengthening the hip flexors through their entire range of motion. Make sure you are using a band that allows for full hip flexion but is still challenging. Set up with a slight forward lean into the wall, brace the core to maintain optimal spinal position, and drive the knee as high as you can while flexing the foot. Hold each contraction for 3-5 seconds and control it on the way down to the floor.

3.     Sled March

Most people have probably used the sled as a conditioning tool, but it can also be used to strengthen our running position. Start with a forward lean into the sled, keeping the shoulders, hips, and feet in one straight line. Initiate the movement with a big knee drive and then drive your foot into the ground. Think of each step as an individual rep and take a few seconds between each step. 

4.     Pallof Variations

A strong core is major component of good running form. Anti-rotational core movements will keep the body from swaying side to side as we run and expending extra energy. Find a distance where the band tension is challenging but still allows you to extend your arms straight out in front of you and maintain good form. Start with pallof holds, building up to 30 seconds on each side, and then into the pallof press where we are extending out, holding for a second, and then controlling the band back into the midline of the chest. This exercise can be done from a variety of stances including tall kneeling, ½ kneeling, standing, split stance, or a lunge position. 

5.     Copenhagen Hold

If you’ve ever suffered from a groin injury or tightness then this exercise is for you. The adductor or “groin” muscles run along the inner thigh and help stabilize the hip and pelvic region while also stabilizing the knee. The adductors often get neglected during training and are usually weaker than the other muscles of the lower body. Set up in a side plank with your top leg elevated on a bench or stool and focus on keeping your body in a straight line. Your shoulders, hips, knees, and feet should all be in line with each other. Just like a normal side plank, don’t let your hips drop and work up to holding this position for 30 seconds on each side. Focus on squeezing your legs together throughout the duration of the exercise. You can make this position a little easier by shortening the lever and setting up with your knee on the bench until you are able to handle keeping just your foot on the bench.

What People Are Saying About Lift Chicago

  • I've been working with Abby 3 days a week since October 2021, and it's probably not too much of a stretch to say I'm in love with her.

    In all seriousness,... read more

    thumb Ryan Carter

    Positive: Professionalism ,  Quality I started attending the women’s lifting class and absolutely love it! It’s exciting, fun and welcoming for all different ability levels!

    thumb Lainie Augensen

    I have been coming to LIFT since the day they opened and have been training with Josh for years now. Nothing compares to the workouts and knowledge you’ll get from... read more

    thumb Michelle Buckmaster
  • Hands down best gym for power lifters, strong men, body builders. Equipment is top notch and it’s very clean and well maintained.

    thumb Katie Cunningham

    When businesses understand what matters, it makes a world of a difference and Lift Chicago understood that it’s not just about providing a place to workout, it’s about creating a... read more

    thumb Tausif Khiani

    Lift is THE place to go to perfect your training, perfect your form, and have an incredible time while doing it. Josh and the other coaches are the smartest and... read more

    thumb Jake Morrissy
  • LIFT is fantastic!! The trainers are motivating and push you to your max but not in a way that you would injure yourself. The work outs are challenging but... read more

    thumb Julie Scott

    This best place to work out in Chicago. Intelligent trainers with a great atmosphere. You can tell they love what they do and are passionate about creating the best gym/workout... read more

    thumb Danielle Spellman

    Love LIFT!!! What a kind, professional and motivational group of people! Thanks for making me feel so comfortable as I begin my strength training journey.

    thumb Allie Hurwich
  • Highly recommended. If you want a personalized, thorough, concise workout this is it. Each personal trainer is excellent for listening to your fitness goals, celebrates your achievements and accommodates any... read more

    thumb Kristine Kinder

    I started training at LIFT over a year ago in prep for my wedding. I have never looked or felt better! I have worked with almost every coach, and they’re... read more

    thumb Cara j

    Very kind staff. They handle health precautions significantly better than other gyms I have been to since COVID began.

    thumb McLean Richard
  • The best gym in Chicago area. Highly recommended. The sessions are super efficient and you are always working out under supervision of best coaches in town. It is super clean... read more

    thumb Daniel Seyyedi

    Great programming. Great staff. Pete is very tuned in and makes sure you get the most out of the workouts.

    thumb Grant Chavin, MD

    I’ve been training at Lift since it opened (and with Josh elsewhere for a few years prior). As a middle aged endurance athlete, I used to think I should strength... read more

    thumb Dana Rothschild
  • I have trained with the guys at Lift for a long time and consider my sessions to be some of my best long-term investments. My workouts there are sustainable, enjoyable... read more

    thumb Brigid Sweeney

    I have been coming to Lift for a few months now. Staff is incredibly knowledgeable, flexible with schedules, and are great people to train with. I have noticed a significant... read more

    thumb Matthew Brunstrum

    Positive: Communication ,  Professionalism ,  Quality

    thumb The Wheelands
  • I’ve been training at LIFT for 1.5 years. Each and every one of the trainers are knowledgeable, friendly, professional, and extremely efficient. It’s surprising how great of a workout you... read more

    thumb Kendra Chavin

    Lift Chicago is a fantastic full-service gym. The trainers are knowledgable and motivating, the facility is clean and bright, and they take all steps to insure health and safety. As... read more

    thumb Margaret Berg

    I've been working with Abby 3 days a week since October 2021, and it's probably not too much of a stretch to say I'm in love with her. In... read more

    thumb Ryan Carter
  • Very spaced out, great welcoming staff and clean. My new go-to.

    thumb Melinda Davis

    I’ve been training at LIFT for 1.5 years. Each and every one of the trainers are knowledgeable, friendly, professional, and extremely efficient. It’s surprising how great of a workout you... read more

    thumb Kendra Chavin

    I started attending the women’s lifting class and absolutely love it! It’s exciting, fun and welcoming for all different ability levels!

    thumb Lainie Augensen