Welcome to the latest edition of “workout Wednesday” when each week I share a new running or strength training for runners workout.
This week I have a quick six-move workout that targets the muscles that runner’s need to strengthen to run faster and help ward off injuries. Try before your next short run or on a cross training day.
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I’m using a 8lb medicine ball in this workout.
BRIDGE WITH CHEST PRESS
Lie on your back with your knees bent and your feet flat on the floor. Hold a medicine ball at your chest and as you raise your hips off the floor press the medicine ball to the ceiling. Brace your core and flex your glutes for two seconds at the top, then slowly lower your hips back to the floor and the medicine ball back to your chest. Perform 12 reps.
PLANK HOLD/MOUNTAIN CLIMBER
Start in a high straight arm plank position with your wrists supported on the medicine ball directly under your shoulders. Keep your body in a straight line from your shoulders to ankles while engaging your core. Do not allow your hips to hike up or sag down. Hold for 30 seconds. For an additional challenge to your core, quickly bring your right knee in to touch your elbow, bring it back out, then bring your left knee in to touch your left elbow. Perform 15 reps on each leg.
SINGLE LEG DEADLIFT
Standing on one leg, keep your standing knee soft (slightly bent) and perform a deadlift by bending at your hip while keeping your back straight and neck neutral. Extend your free leg behind you in line with your body. Lower your body until your back is parallel to the floor. With your back straight return to the upright position. Perform eight reps on each leg
Holding a medicine ball or a weight at chest level start with your feet hip-width apart, push your hips back and lower until your thighs are parallel to the floor, like you are sitting back in a chair until your elbows touch your knees. In the low position, engage your core, squeeze your glutes and push up to standing. Take a deep breath in as you lower to the squat and breathe out as you return to standing. Perform 12 reps
With both toes pointing forward, push your hips back and take a large lateral step to your right, bend your right knee into a side lunge position, and straighten your left leg. Do not allow your knees to move forward past your toes. Lower your hips as low as your flexibility will allow. Push back to starting position. Perform eight reps on each side.
With your feet hip-width apart and your toes pointed straight ahead, hold your core stable with your back straight and take one large step with your right leg to lunge forward until your front knee is lined up over your ankle, your right thigh is parallel to the floor, and your back knee is nearly touching the floor. Do not allow your knee to go past your toes. Use your right leg to push back up to standing in the same position as you started. Perform eight reps on each leg.
Rest for one minute after performing all six exercises and repeat two more times for an efficient, effective strength training for runners workout.
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