Wednesday 6 July 2016

6 Bodyweight Exercises That Will Help Make You A Better Runner

Cultura Exclusive / We Boldly Went / Getty Images

One amazing benefit of running is that it’s an anywhere workout—whether you’re on vacation or just want to enjoy a glorious morning outdoors, you can lace up and hit the road. You don’t need anything other than a good pair of sneakers—and, well, maybe a good sports bra. Even though running a mile or two (or more!) is a great way to fit in your cardio, sometimes, you want a strength challenge, too. 

In fact, a quick strength-based sweat can actually help make you a better runner. “Doing a short and effective strength routine before or during a run can improve performance, decrease overuse injuries, and improve mental focus,” says Amelia DiDomenico, master trainer at Crunch Gyms

“My favorite is to do a quick strength-based workout after I have warmed up with one to two miles.” That means her routine looks like this: Run—Strength Train—Run. It’s also a great way to break up that mileage if you’re not into running for long periods of time. There are tons of bodyweight moves to choose from for your mini, mid-run routine, but DiDomenico shares her favorites below.

“This routine is based around mobility and strengthening the body in way that is specifically designed to support running,”DiDomenico adds. Alright, alright, alright! Let’s get to it.

The Workout: 

These moves should be done in supersets, which means you’ll alternate between two moves, taking minimal rest, before moving on to the next set.

Strength Set 1:

Do the first move eight to 12 times, then do the second move 20 times. Repeat for two to three sets total.

1. Prisoner Seated Squats

squat_2

Whitney Thielman

  • Standing in front of a bench, interlace your hands behind your head.
  • Squat back as you would in a traditional squat (shown above), and tap the top of the bench with your butt briefly as you lower. This helps you transfer your weight into your heels, ensuring your hamstrings and glutes are activated, says DiDomenico.
  • Return to standing. That’s one rep. Do eight to 12.

2. Butt Kicks

Whitney Thielman

  • Standing tall, kick your right heel back to your right glute, keeping your thighs parallel.
  • Repeat with the left heel, quickly. That’s one rep. Do 20.

Strength Set 2:

Do the first move eight to 12 times, then do the second move 10 times on each side. Repeat for two to three sets total.

1. Plank With Alternating Shoulder Taps

PLANK_TAPS

Whitney Thielman

  • Start in a high plank, keeping your core tight, your hips lifted, and your neck long (so you’re forming a straight line with your body from head to heels).
  • Tap your right hand to your left shoulder, trying to keep your core and hips as still as possible. “Any type of plank with movement of the arms or legs will force your core to stabilize,” says DiDomenico.
  • Repeat on the other side, tapping your left hand to your right shoulder. That’s one rep. Do eight to 12.

2. Incline Single-Leg Glute Bridge

Whitney Thielman

  • Lie on your back and place your right foot on the edge of a bench (rather than on the ground, as shown). 
  • Lift your left leg straight out and squeeze your glutes, driving your hips up. 
  • Lower yourself back down. That’s one rep. Do 10, then switch sides.

Strength Set 3:

Do the first move 10 times on each side, then hold the second move for 20 seconds. Repeat for two to three sets total.

1. Torso Twist

WEIGHTED_TWISTS

Whitney Thielman

  • Sitting on the ground, lean back with your feet hovering above the ground and your knees bent. If it’s more comfortable you can keep your feet flexed but rest your heels on the ground. (The GIF above demonstrates the move with a dumbbell, but you can ditch the weight and use just your bodyweight.) 
  • Twist your torso to the right side as you bring your legs to the left side, then lift back to center. “Twisting is always a great way to articulate and development mobility in the spine, which is essential for proper running form,” says DiDomenico.
  • That’s one rep. Repeat on the other side, completing 20 reps total (10 on each side).

2. Superman Hold

Whitney Thielman

  • Lying on your stomach with your arms in front of you, lift your head, chest, arms, and legs off the floor at the same time. 
  • Hold for 20 seconds, then lower everything back down to the ground. 

You may also like: 12 Ultra-Effective Arm Moves You Can Do At Home

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