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- Plank
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- Side Plank
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- Russian Twist
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- Single Leg Bridge
- Runners
Keep reading for a step-by-step guide with pictures, videos, and descriptions of each of these exercises.
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I can always tell when people start running again because I tend to see a lot more running injuries. Many of these injuries could be easily prevented if people would just grasp this one key principle: you have to be strong to run.
Most of my runner patients have the misconception that running is sufficient strength training. Because of this, most of them neglect supplementing running with strength training.
Weakness in key muscles can alter mechanics of your run and eventually lead to break down and injury.
So how do you stay strong? What muscles are the most important to train for runners? What areas can you work on to keep you out on the road and out of my clinic?
Today I am sharing my five key exercises to help you run stronger, longer, and injury free.
CAN YOU GET IN SHAPE JUST WITH RUNNING?
Running is a great way to help you get fit and feel good. It’s a fantastic cardio exercise to get your body in shape, but our bodies need more than just running to be in great shape.
To get in your best shape you need a combination of 3 things: cardiovascular fitness, strength training, and a healthy diet. Cardio and eating healthy will help burn off calories and keep off weight, while strength training will help build and tone muscles to keep you fit and in great shape.
WHAT ARE THE BENEFITS OF JOGGING?
Running and jogging are great ways to burn calories, build lean muscle, improve cardiovascular health, and boost your mood throughout the day.
Weight-bearing exercises like running and jogging help you to build strong bones, strengthen muscles, maintain a healthy weight, and also improve your mental health.
A regular running pattern will improve your health overall by decreasing the risk of diseases and health problems like diabetes, high blood pressure, and heart disease. It also strengthens your immune system so you won’t get sick as often.
WHY DO I NEED A STRONG CORE FOR RUNNING?
If you are a runner, you should understand the importance of having a strong core to improve your running technique and endurance, as well as to prevent injuries.
The strength in your limbs for running is linked to the strength in your core. A strong core sets a solid foundation for your body.
A strong core allows your muscles to work together more smoothly in the running motions with your hips, legs, torso, and arms.
Having a strong core also helps you to run faster because each time your foot hits the ground, your strong torso will help you with greater stability, balance, and posture.
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- Get into push up position and rest your elbows and forearms on the floor.
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- Make sure your body forms a straight line from your head to toe.
- Hold the position.
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- Lay down on one side.
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- Lift up with only your elbow and foot touching the ground, creating a straight line through your body.
- Lift with your side muscles and hold.
3x 30 seconds on each side
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- Sit on the floor and lean backwards slightly. Elevate your upper body to create a v-shape with your thighs, your back will be 45 degrees off the floor.
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- Keep your knees bent and lift your feet off the floor a few inches.
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- Twist your torso to the right side, then twist to the left side.
- Hold a weight with both arms for more resistance.
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- Lay on your back with your knees bent and feet on the floor.
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- Straighten one leg.
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- Come into the bridge, lifting up with your hips, creating a straight line in your body.
- Lower back to the floor.
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- Start out standing straight.
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- Stand on your left food and kick backward with your right foot as far as you can go, don’t let it touch the floor.
- Reverse direction.
3 sets of 10 on each leg
Looking for more great running advice?
How To Run Faster – 8 tips to get your PR now.
Need help with nutrition?
Interested in a great meal plan? Check out Tone and Tighten’s eBook. 30 days of breakfast, lunch, dinner, and snacks that are both delicious AND healthy.
“The 30 Day Healthy Menu Plan” Real recipes for real people – CLICK HERE to learn more.
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By Jared Beckstrand