For runners in Hammersmith and Chiswick, strength training is a game-changer. Whether you're tackling the Thames Path, running through Ravenscourt Park, or preparing for the Ealing Half Marathon, adding strength exercises to your routine will improve your endurance, speed, and injury resistance. Here are six key exercises to boost your running performance.

1. Squats

Why? Squats strengthen your quads, glutes, and hamstrings—key muscles for powerful strides.

How to do it:

• Stand with feet hip-width apart.

• Lower your body as if sitting into a chair, keeping your knees aligned with your toes.

• Push through your heels to return to standing.

• Do 3 sets of 10-15 reps.

Where to do it: Try bodyweight squats by the river near Chiswick Pier or add resistance at a local gym like REVIVAL!

2. Lunges

Why? Lunges improve single-leg strength and stability, mimicking the running motion.

How to do it:

• Step forward with one leg and lower your body until both knees are at 90 degrees.

• Push back to the starting position and switch legs.

• Do 3 sets of 10 reps per leg.

Tip: Walking lunges in Ravenscourt Park or Turnham Green are a great warm-up before a run.

3. Deadlifts

Why? Strengthens the posterior chain (glutes, hamstrings, and lower back), improving posture and running economy.

How to do it:

• Stand with feet hip-width apart, holding a dumbbell or barbell.

• Hinge at the hips, keeping your back straight, and lower the weight down your legs.

• Drive through your heels to return to standing.

• Do 3 sets of 8-12 reps.

Where to do it: Gyms like Virgin Active in Hammersmith have free weights for deadlifts.

4. Calf Raises

Why? Strong calves help with push-off and reduce the risk of Achilles injuries.

How to do it:

• Stand on a step with heels hanging off the edge.

• Raise onto your toes, hold, then slowly lower back down.

• Do 3 sets of 15 reps.

Tip: Do these on the steps of Hammersmith Bridge while enjoying the view!

5. Planks

Why? A strong core enhances running stability and efficiency.

How to do it:

• Hold a forearm plank, keeping your body in a straight line.

• Engage your core and hold for 30-60 seconds.

• Repeat for 3 sets.

Where to do it: Try planking on the grass in Bishops Park after a run along the Thames.

6. Glute Bridges

Why? Activates the glutes, essential for a powerful running stride and injury prevention.

How to do it:

• Lie on your back with knees bent and feet flat on the floor.

• Lift your hips towards the ceiling, squeezing your glutes.

• Lower back down and repeat for 3 sets of 12 reps.

Tip: Add a resistance band for extra intensity—perfect for a home workout in Chiswick.

Incorporating these strength exercises 2-3 times a week will make you a stronger, faster, and more injury-resistant runner. Whether you're a casual jogger or training for a marathon, these exercises will help you perform at your best on the scenic running routes of Hammersmith and Chiswick.

Ready to level up your running? Lace up, hit the pavement, and start building strength today!