EXERCISING
Strength and resistance training are part of every runner's bag of tricks. When we run, we rely on our whole body to work together to move us forward. Obviously we use our legs to do the actually running, but we also need our hips to guide our legs, our core and chest to hold us up right, and our shoulders to help swing our arms. As you can see in our Running Plan, we should be exercising our other muscles once or twice a week. We don't need to use any weights aside from our own bodies.
We'll concentrate on working out our legs (quads, hips, calves), chest, and core. Build your own routine by picking one exercise from each group and doing each exercise 5-8 times (reps) three times (sets). There are also some workouts posted in the Videos Section you can follow along to. If you plan your own workout, or follow along to the videos, it shouldn't take more than 10-20 minutes.
QUADS & HIPS
- Squat
- Lunge
- Glute bridge
- Hip circle
CHEST
- Pushup
- Pullup
CORE
- Russian twist
- Plank, front and side
- Superman
- Penguin