I come across many runners who want to improve their time, lose weight, sculpt their butt, legs or core… many can’t figure out why they haven’t yet reached their goals when they run so much… my answer, “You have to do more than run…”
Strength Training is essential for runners. It will not only make you a faster and stronger runner but will help you reach other goals as well as aid in preventing injury. Runners need Strength Training that will help keep them balanced. Body weight exercises are a great way to build strength without the use of machines or added weight.
Try adding these exercises to your routine 2 times a week.
Strength Training is essential for runners. It will not only make you a faster and stronger runner but will help you reach other goals as well as aid in preventing injury. Runners need Strength Training that will help keep them balanced. Body weight exercises are a great way to build strength without the use of machines or added weight.
Try adding these exercises to your routine 2 times a week.
Planks
Bring your forearms to the floor with your elbows under your shoulders and with your feet hip width apart. Make sure your hips are parallel to the floor, your core muscles are tight, and shoulders are down and back, not hunched up. Reach back long through your heels. Hold this position for 45 seconds to one minute. Gradually add time as your core gets stronger. Repeat 3-5 times
Bring your forearms to the floor with your elbows under your shoulders and with your feet hip width apart. Make sure your hips are parallel to the floor, your core muscles are tight, and shoulders are down and back, not hunched up. Reach back long through your heels. Hold this position for 45 seconds to one minute. Gradually add time as your core gets stronger. Repeat 3-5 times
Lower Body Russian Twist
Lie on your back with your knees over your hips and your legs bent 90-degrees. Reach your arms out to the side like airplane wings. Without changing the bend in your hips or knees, lower your legs to the left side of your body while keeping your shoulders in contact with the floor. Lift them back to the starting position, and repeat to the right side of your body. That's one repetition. Repeat 10-12 times
Lie on your back with your knees over your hips and your legs bent 90-degrees. Reach your arms out to the side like airplane wings. Without changing the bend in your hips or knees, lower your legs to the left side of your body while keeping your shoulders in contact with the floor. Lift them back to the starting position, and repeat to the right side of your body. That's one repetition. Repeat 10-12 times
Cross Over Knee Pulls
Get into pushup position on your feet and reach back through your heels. Pull your right knee toward your left elbow as you rotate at your waist. Alternate sides. Continue for 30 seconds.
Get into pushup position on your feet and reach back through your heels. Pull your right knee toward your left elbow as you rotate at your waist. Alternate sides. Continue for 30 seconds.
Back Extensions
Lie facedown on a stability ball with your feet spread wide for balance. Your elbows should be bent with your hands lightly touching the ground for initial support. Keeping your core tight, squeeze your glutes and lift your torso up until your body forms a straight line. As you lift your torso, allow your hands to come off the ground, keeping your elbows bent. Extend your arms overhead. Hold for one or two seconds. Release your arms and then your torso back down to the start position. That's one rep. Aim for 10-12. No stability ball? You can do the movement on an exercise mat: Keeping your feet on your mat, Raise your arms and chest off the ground.
Lie facedown on a stability ball with your feet spread wide for balance. Your elbows should be bent with your hands lightly touching the ground for initial support. Keeping your core tight, squeeze your glutes and lift your torso up until your body forms a straight line. As you lift your torso, allow your hands to come off the ground, keeping your elbows bent. Extend your arms overhead. Hold for one or two seconds. Release your arms and then your torso back down to the start position. That's one rep. Aim for 10-12. No stability ball? You can do the movement on an exercise mat: Keeping your feet on your mat, Raise your arms and chest off the ground.
Squat with Overhead Press
Hold a weight or medicine ball with both hands in front of your chest. Stand with your feet hip-width apart. Push your hips back, and lower your body into a squat until your thighs are parallel to the floor. Press the weight over your head, and as you stand back up, return the weight to the original position. Repeat 10-12 times
Hold a weight or medicine ball with both hands in front of your chest. Stand with your feet hip-width apart. Push your hips back, and lower your body into a squat until your thighs are parallel to the floor. Press the weight over your head, and as you stand back up, return the weight to the original position. Repeat 10-12 times
Overhead Lunge
Hold a pair of dumbbells straight above your shoulders, with your arms straight and elbows locked. Step forward with your left leg, and lower your body until your front knee is bent 90 degrees. Return to the starting position, and repeat with your right leg. Repeat 6-8 / leg.
Hold a pair of dumbbells straight above your shoulders, with your arms straight and elbows locked. Step forward with your left leg, and lower your body until your front knee is bent 90 degrees. Return to the starting position, and repeat with your right leg. Repeat 6-8 / leg.
Hip Extension with a Stability Ball
Lie on your back and place your calves on a stability ball. Extend your arms to your sides like airplane wings. Push your hips up so that your body forms a straight line from your shoulders to your knees. Without allowing your hips to sag, roll the ball as close as you can to your hips by bending your knees and pulling your heels toward you. Keep your movement slow and controlled. Repeat 6-8 times
Lie on your back and place your calves on a stability ball. Extend your arms to your sides like airplane wings. Push your hips up so that your body forms a straight line from your shoulders to your knees. Without allowing your hips to sag, roll the ball as close as you can to your hips by bending your knees and pulling your heels toward you. Keep your movement slow and controlled. Repeat 6-8 times
Jackknife on a Stability Ball
Get into pushup position but instead of placing your feet on the floor, put your shins on a stability ball. Pull the stability ball toward your chest by raising your hips and rounding your back as you roll the ball forward with your feet. Keep your core tight. Repeat 6-8 times.
**Adding these strength exercises will make a huge difference in your running performance. Other Bodyweight exercises that will improve your performance are Push Ups, Pull Ups, varieties of Lunges and Squats and variations of Planks.
Get into pushup position but instead of placing your feet on the floor, put your shins on a stability ball. Pull the stability ball toward your chest by raising your hips and rounding your back as you roll the ball forward with your feet. Keep your core tight. Repeat 6-8 times.
**Adding these strength exercises will make a huge difference in your running performance. Other Bodyweight exercises that will improve your performance are Push Ups, Pull Ups, varieties of Lunges and Squats and variations of Planks.