5 Burdenko Strength Exercises for Runners

All athletes need to strength train but it’s an element to your training that is often missed.  Strength training will make you a stronger, faster, and more efficient runner and most importantly—strength training will help keep you injury free.  Below you will find 5 Burdenko exercises that Eric Chandler, a Certified Strength & Conditioning Specialist and Certified Burdenko Method Instructor, chose to target muscle groups important for runners. 

Begin with 10 repetitions of each exercise.  After a few sessions, try 2 sets of 10 repetitions and start adding speeds.  Do not perform any exercise that causes or increases pain.

Earth to Sky

Lunge to the side and “sweep the floor” with your opposite hand and continue to complete big circle overhead. Continue for 10 repetitions and repeat to the other side.

1/2 Roll Lunge Step

Stand on one leg with your foot in the middle of the half roll.  Use the other leg to step forward into a lunge and then step back into a lunge.  Repeat back and forth for 10 repetitions and repeat on the other side.  For a challenge, reach opposite hand to the front foot while lunging.

1/2 Roll Leg Swings

Stand on one leg while swinging the other leg forward and back. Swing the arms so opposite hand and foot are in front. Make sure to keep your body straight and swing the leg high back and forth. Continue for 10 repetitions and repeat on the other side.

Scooters

Lay on your side with legs straight together. Support your head with your lower arm and position your top arm in front with fingers pointing towards the body for stabilization. Bend top knee towards the top arms. Extend leg straight at elbow level. Swing leg back to starting position. Continue for 10 repetitions and repeat on the other side. Progress to full leg extension behind the body, bend knee and bring forward to elbow again.

Rotate and Kick

Lay on your side with legs straight together. Support your head with your lower arm and position your top arm in front with fingers pointing towards the body for stabilization. Lift top leg straight up and bend your knee down bringing your heel to your buttocks. Turn knee up and extend your leg straight up. Return to start position. Continue for 10 repetitions and repeat on the other side.

Blog post by Jen Skiba.