We asked Team GB steeplechase runner, Iona Lake, for her opinion on what are the best strength exercises for runners as well as the exercises she does regularly to maintain proper running form and the difference this training makes to runners’ athletic performance. She also tells us that while qualifying for Tokyo 2020 is her main aim for the year, her long-term goal is to enjoy her running and maintain a good work/life balance.  

“If you want to get faster you need to get stronger,” Iona says. She knows of what she speaks, having competed in top-level running events since she was a child and earning a place at the 2018 Commonwealth Games in Australia. This year she is putting in extra time out on the track and in the gym to try to qualify for the Olympic Games in Tokyo in the 3,000 metre steeplechase – a gruelling event which involves dozens of hurdles with several pools of water waiting for runners on the other side.

In terms of best strength exercises for runners, Iona clearly has a practiced and polished routine, which is largely thanks to her prolonged work with personal trainer, Charlie Birchall from BirchFit.“Mostly the squat rack and dumbbells,” she says when asked which pieces of equipment she uses most. “These ensure I get good all body conditioning while isolating certain muscle groups that I, as an individual, need to focus on.”

While few runners compete at Iona’s level, she strongly believes that spending some time on the weights is crucial for everyone - to maintain proper running form as well as for everyday movements: “If you want to train and compete a lot, you need strength and conditioning. If not, your body will eventually break down and little injuries will crop up,” she says.

“For everyday life, even if you are not competing, it is so important to keep muscles activated. Our bodies are designed to move, carry weight and be strong. With the sedentary lives many of us live now, poor health has become a norm and it doesn’t have to be. Conditioning your body can mean living a healthier life for longer and that’s surely something everyone wants.”

“One of the main muscle groups vital for runners is the glutes,” she continues. “In previous years I have had hamstring issues that can still flare up now and again. This was mainly due to my glutes not switching on and my hamstrings overworking. A lot of my gym work is now focused on that. Squats are a great compound move for endurance athletes as they activate so many muscle groups in one move.” Like any top sportsperson, Iona has her go-to strength training exercises which are best for runners generally and for her individually to ensure she maintains consistency with her training.

What's clear from Iona's own workout routine is that strength training exercises are extremely important for runners to do at least two or three times per week.

5 strength training exercises Iona uses to maintain proper running form

Plank

The plank is the archetypal core muscle exercise and is used by athletes across the board to maintain good running form. To complete the exercise, lay flat on your front, raising your body up so it is supported by your elbows and feet, or knees. Then simply hold the position for as long as you can. You will soon begin to feel the strain of the exercise in your abs and along your back.

Weighted Squat Lift

Stand up straight, ensuring your knees are slightly bent and your legs are shoulder-width apart. Holding the Barbell above your shoulders, with one hand either side, step forwards to release the bar from the squat rack. Bend your legs down straight, keeping your head up and your core tensed. Then push back up with your legs to complete the lift.

Split Squat

The split squat is a go-to stregth exercise for runners. To perform the exercise, balance the bar on the back of your neck, supported on your shoulders. Then split your legs apart, with one leg forward and the other behind you. Tensing your core, bend down forwards to adopt the lunge position, keeping the bar level. Push back up to the starting position to finish the exercise. Start light and build up once you're confident with your balance.

Skull Crushers

The skull crushers work the upper back muscles and shoulders. To complete the exercise, sit or lay on the weights bench with a Dumbbell lifted up behind your head. Simply lift the dumbbell up high and lower down your back to work the muscles below your shoulder blades and your shoulders themselves. Maintain controlled form when completing your sets.

Glute Bridges

Start by laying flat on your back facing the ceiling. Bend your legs, placing the soles of your feet flat on the floor. To perform the exercise, thrust your hips up toward the ceiling so that your weight is balanced between your shoulders and legs. Hold the lift for 2 or 3 seconds before bringing your hips down to the ground. Complete several reps per set.

Iona is currently vying to qualify for the Olympic Games in the summer and, having recovered from a virus she caught in late 2019, she is building up her running form for the challenge. She says: “I have five months to get in shape. I know it’s possible with patience and perseverance and I just need to make sure everything goes right from now on. Which means doing everything I can to stay healthy and recover between the hard training sessions.”

There’s no doubt this level of training combined with other commitments is a lot to take on, but Iona is pragmatic about her goals for the year and beyond: “My main aim this year is to qualify for Tokyo. But overall, my goal is to have fun,” she says. “It is so easy to put a lot of internal pressure on yourself, but I have learnt that chasing goals - and even achieving them - doesn't always bring the contentment you'd think it would. This year I am focusing on life as a whole. Enjoying my training, enjoying my fitness and the process of getting stronger as well as balancing work and life.”

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Tags: Equipment > Bars & Weight Plates ; Equipment > Dumbbells ; Exercise Type > Strength ; Misc > Workout