How to Build My Muscles as a Runner

As the song "Dry Bones" aptly states; "The thigh bone's connected to the back bone, the backbone's connected to the neck bone..." And there is a lot of truth in that. To be a good runner you cannot only concentrate on the muscles of your legs. The legs may be the vehicles that propel your body, but every muscle group contributes to the movement of your legs. By toning the muscles of your entire body, you allow your legs to work to their maximum potential.

• 1

  Use basic stretching exercises before you go for a run. Choose exercises that will build up the muscle groups in the back of the legs, the arms and in the lower back, which holds up the entire top part of the body. Increase repetitions of toe touches, arm lifts and waist-turns gradually each day in this pre-run workout.

• 2

  Flex, extend and rotate the various parts of your body in preparation for your run. Lay on the floor, and lift and rotate each leg separately, and then together. Do arm lifts and middle body lifts as well. Sit-ups and crunches are also good exercises for the stomach and the trunk of the body.

• 3

  Lift weights as part of your daily running routine. Start gradually to build up your strength as a runner. Use 8-ounce cans at first and then slowly add to the amount of weight you carry.

• 4

  Mix up your daily exercise routine. Alternate your sets and exercise types. Be open to try new exercises. If they do not feel right for you, do not do them again, but try something else.

• 5

  Get a good workout DVD that has running at its core, but that also covers exercises using weights, aerobics and resistance.

• 6

  Run different lengths and gradients as often as you can. Running the same course every day may develop your quads, hamstring and calf muscles, but it will not use all the muscles in your body. Mix it up. Run uphill one day and level the next.