In reality, though, healthy, long-living humans are more than just their run speeds and PBs. In fact, there are five components to physical fitness. To keep running and stay healthy, you likely need to add some specific moves and workouts to your weekly schedule to meet all five.

According to the American College of Sports Medicine (ACSM), the five components of physical fitness are:

• Muscular strength
• Cardiovascular endurance
• Muscular endurance
• Flexibility
• Body composition

However, this list isn’t definitive. The U.S. Department of Health and Human Services combines muscular strength and muscular endurance into the category of “musculoskeletal fitness” and adds “balance” and “speed,” while omitting “body composition.”

All of these lists give people a well-rounded approach to fitness that supports longevity, disease prevention, quality of life, and the ability to reach personal athletic goals.

To help you understand each of these five components of fitness and how they help your overall health and longevity, as well as your running performance, we spoke with experts to break down ACSM’s list. According to ACSM, each component ensures that your body operates at its optimal level during exercise and daily living.

What to Know About the 5 Components of Physical Fitness

1. Cardiovascular Endurance
The term endurance basically means, “how long can you keep doing the thing you’re doing?” Milica McDowell, physical therapist, certified exercise physiologist, and vice president of operations at Gait Happens, tells Runner’s World. Cardiovascular endurance specifically refers to the ability of the heart, blood vessels, and blood to continuously deliver necessary oxygen and nutrients throughout the body when the demand is elevated —  like during a run.

Improved cardiovascular endurance is marked by specific physiological adaptations. McDowell explains that this includes you heart’s stroke volume, or the amount of blood it pumps out with each beat.

Your body also produces more capillaries, the small blood vessels that deliver oxygen to the muscles and help remove waste products, as well as mitochondria, the parts of the cell that convert oxygen to adenosine triphosphate (ATP), the body’s primary source of energy. Essentially, you have more gas in the tank, and you’re better able to utilise it.

What runners should know: To continuously put one foot in front of the other, you need a solid baseline of cardiovascular endurance. Then, to increase your mileage and feel less fatigue on your runs, you need to continue to improve this component.

Zone 2 training (steady-state exercise during which you can hold a conversation) is the foundation of any endurance-building program, but you also need to stress the cardiovascular system if you want it to evolve. McDowell encourages runners to prioritize variability and overload in their training.

In other words, if you run the same five kilometre loop at the same pace every day, your endurance will plateau. But if you add in speed intervals or do another lap of that loop, you’re increasing intensity or volume, which leads to more cardiovascular endurance gains.

https://www.runnersworld.co.za/training/how-to-execute-long-slow-distance-training-for-serious-endurance-gains/

2. Muscular Endurance
Muscular endurance refers to a muscle or muscle group’s ability to “repeatedly fire over time in a coordinated pattern,” McDowell says. Everything from walking and running to carrying objects and maintaining an upright posture requires some level of muscular endurance.

For a muscle to continuously contract and relax, it needs adequate hydration, electrolytes, and oxygen. It also must be able to withstand sustained neuromuscular firing, meaning your brain doesn’t succumb to fatigue and signal your body to stop exercising.

When you have solid muscular endurance, “your brain keeps telling your body to rhythmically do the pattern, and your body is adapted and used to that because you’ve trained for it,” McDowell says.

What runners should know: To build and maintain muscular endurance as a runner, you’ll need to accumulate time on your feet. Cross-training on the bike or the elliptical is a solid option if you have an injury. (“You’ll lose some muscular endurance, but not a ton,” McDowell says.)

Generally speaking, one of the most effective ways for runners to develop lower-body muscular endurance is to run, but strength training can also help — that includes in your upper body. Unlike hypertrophy or maximal strength-focused lifting, which uses heavy weights, programming designed to build muscular endurance typically prescribes higher repetitions with a lighter load.

3. Muscular Strength
Muscular strength is measured by how much force you can generate. Muscle size, placement, and physiological makeup are among the factors that determine muscle strength. Like muscular endurance, strength varies from one muscle to the next.

For athletes, the need for muscular strength is sport-specific. A powerlifter, for example, needs to generate more force than a horseback rider. That said, non-athletes also need muscular strength for everyday activities such as lifting groceries, opening doors, and getting up from the floor.

For an older person, muscle strength can mean the difference between independent living and needing assistance, according to the National Institute on Aging, which says that building strength also helps maintain muscle mass, improve mobility, and increases the healthy years of life.

Building muscular strength requires consistent strength training, proper nutrition (with a focus on protein), and adequate recovery (muscles become stronger after exercise when they repairs themselves).

Also, you need to lift heavy weights, which requires doing fewer reps and lifting loads close to your one-rep max or the max amount of weight you can lift for one rep.

What runners should know: Runners often de-prioritise strength training in favor of more cardio, but Will Baldwin, a certified running coach argues that strength gains deliver game-changing returns in terms of performance.

In fact, a 2024 study published in Sports Medicine, found that a variety of strength training methods, particularly lifting with high loads and plyometric training, improve running economy in middle- and long-distance runners.

Your running will improve as your muscular strength goes up, Baldwin tells Runner’s World. If it’s one-percent easier to lift your knee, you’re going to come off the ground easier and glide further, he explains, making your stride more efficient. Stronger muscles also make it easier and safer to absorb ground reaction forces, which means you can better withstand the impact of running.

Don’t focus solely on the lower body, however. “I think one of the levers people forget to pull is everything above the legs,” McDowell says, noting the positive effect on running of a powerful arm swing and a strong core, and backed up by a 2019 study published in Sports.

4. Flexibility
Flexibility isn’t about doing splits or having the most impressive downward-facing dog. Flexible runners have joints that move through their full range of motion without pain or restriction.

A lack of flexibility can hinder your ability to do everyday tasks and participate in sports (just try playing tennis with limited shoulder mobility). It can also lead to injury-inducing movement compensations.

Unfortunately, most of our daily routines (sitting in chairs, slouching over screens) limit our flexibility and mobility and contribute to chronic tightness. A dedicated mobility practice that includes active stretching and foam rolling can counteract these less-than-optimal habits and keep us limber.

What runners should know: According to both McDowell and Baldwin, runners should pay special attention to hip and ankle mobility. “If you don’t have adequate hip extension when you’re running, you leak a lot of power from your glutes, and your glutes are basically the biggest muscle you have to propel you forward,” McDowell says.

Inadequate ankle mobility can also affect hip extension and interrupt the transfer of force mid-stride, Baldwin says. “If we can’t fully glide through that ankle movement it stops where a lot of that ground contact force is generated and often keeps it in the plantar or the Achilles or the calves. It doesn’t allow us to glide over the foot and move that force up into the hamstrings and glutes.” This kind of faulty movement pattern can negatively affect efficiency and potentially increase the risk of injury.

https://www.runnersworld.co.za/training/how-to-improve-your-range-of-motion/

5. Body Composition
Body composition refers to someone’s ratio of body fat to lean mass. There is a large range of what’s healthy, and the number varies by age, biological sex, and fitness goals. Generally speaking, a healthy body fat percentage ranges from 14 to 31 percent for women and 6 to 25 percent for men.

Too little body fat can mess with your hormones and cause other health problems, while too much body fat can increase your risk for metabolic syndrome.

What runners should know: Runners come in all shapes, sizes, and body compositions. While competitive endurance runners tend to have lower body fat percentages, striving for a leaner or lighter frame may negatively affect your performance, especially if you’re not taking steps to preserve muscle mass.

“Oftentimes, when people are chasing getting smaller or skinnier, they eventually lose power and get slower because their muscles get smaller,” Baldwin says. “The body isn’t excited to run because it’s not being fueled and the muscles just aren’t as strong.”

For runners who want to lose body fat, Baldwin suggests working with a dietitian to ensure you’re not undereating or missing key nutrients.

Another bit of advice: Don’t be afraid to gain muscle. “Even if you gain a few pounds, you might be powerful enough to make up for that weight difference [in terms of speed],” Baldwin says. “Smaller is not always better.”

The post The 5 Fitness Components That Will Make You a Complete Runner appeared first on Runner's World.

That’s why we tapped Samantha Rothberg, certified strength coach and triathlete to design this shoulder-strengthening workout to help you improve your upper-body strength.

The Benefits of Shoulder-Strengthening Exercises for Runners
The key to running faster is running more efficiently, and to achieve this you’ll need to hone in on your running mechanics, particularly what’s happening with your arms and shoulders.

“The faster and more powerfully you can swing your arms, the faster you can move your legs. Working together, this combination allows you to run both faster and more efficiently,” says Rothberg.

As you swing your arms, you use the deltoids and rotator cuff muscles, which are the muscles of your shoulder, Rothberg explains. This means you need to keep them nice and strong—and the shoulder-strengthening exercises below will do just that.

“Strong shoulders are necessary for acceleration, too,” Rothberg adds. “In terms of form, strong shoulders help keep you vertical and prevent you from running in a hunched-over position, which can hurt your back and neck.” That hunched posture can also rob you of energy, which is why so many coaches remind you to “run tall.”

How to use this list: Complete each exercise in the order listed below for the number of reps described. Do 2 to 3 sets, aiming to eliminate rest between exercises and resting as needed between sets. You will need a set of light dumbbells, a medium to heavy weight dumbbell, and a yoga mat is optional.

1. Y-I-T Raise

1. Lie facedown with legs straight.
2. Extend arms overhead in a “Y” shape.
3. Keep core engaged to lift arms off the ground, pause, then lower back down in one slow and controlled motion. Repeat. Do 10 reps.
4. Bring arms overhead to form an “I” shape.
5. Keep core engaged to lift arms off the ground, pause, then lower back down in one slow and controlled motion. Repeat. Do 10 reps.
6. Bring arms overhead to form an “T” shape.
7. Keep core engaged to lift arms off the ground, pause, then lower back down in one slow and controlled motion. Repeat. Do 10 reps.

2. Lateral Raise

1. Stand with feet hip-width apart and hold light dumbbells at sides.
2. Raise both arms up and out to the sides, until weights are at shoulder height.
3. Then lower both arms down back down by sides.
4. Repeat. Do 10 reps.

3. Half-Kneeling Overhead Press

1. Start kneeling with left foot forward and both knees bent at a 90-degree angle.
2. Hold weight in right hand racked at shoulder with right elbow bent and palm facing ear. Place left hand on left hip, or on stomach for more stability.
3. Press dumbbell straight up, so bicep is by ear.
4. Bring arm back down to shoulder.
5. Repeat. Do 8 reps on each side.

4. Push-Up

1. Start in the high plank position with shoulders stacked directly over wrists.
2. Inhale, then bend elbows to lower chest to the floor.
3. Exhale, slowing straighten elbows to push back up to high plank position.
4. Repeat. Do 8-10 reps.

5. Split-Stance Single-Arm Row

1. Start standing in a split stance, right leg forward and knee bent, and left leg straight. Hinging at the hips with a flat back and hold a dumbbell in left hand, right arm out straight and held at shoulder height.
2. Pull elbow toward left hip to lift dumbbell up toward ribcage.
3. Straighten arm to lower dumbbell back down.
4. Repeat. Do 8 reps on each side.

The post Run Taller and Stronger With These Shoulder-Strengthening Exercises appeared first on Runner's World.

But even without those additional elements added to your workout, you might still find yourself pressed for time. So, to help you sidestep all these potential setbacks, we have the perfect 20-minute workout at home that makes getting in a sweat super convenient.

The Benefits of a 20-Minute Workout at Home for Runners
This 20-minute at-home workout consists of great compound movements, which will help runners recruit big movers (glutes, hamstrings, quads, and calves) in similar fashion to running, says Yusuf Jeffers, NASM-certified personal trainer and USATF-certified running coach in New York City. That means it helps you build a strong and robust body to withstand all the miles.

“Runners can look to add these exercises into any portion of their training cycle, where it’s important to maintain strength without compromising ability to perform, due to too-high training stimulus,” he adds.

Plus, this strength-training workout is easy to progress so you stay interested and build the strength you need, Jeffers says.

How to use this list: Do the exercises in the order listed below. To warm up, complete 3 sets of exercises 1 to 4 for 30 seconds each and switch sides halfway through. For exercises 5 to 11, complete 2-3 sets of 8-12 reps.

Warm-up, 3 rounds

1. Leg Swing

Why it works: This exercise will stretch and wake your calves, quads, and hamstrings for the exercises to come.

How to do it: Stand with a chair to right side. Hold the chair with right hand for balance, swing left leg back and forth for 15 seconds. Then switch sides.

2. Lateral Leg Swing

Why it works: This exercise is great for runners, because it focuses on improving your range of motion horizontally while also waking up the muscles. It helps runners who are used to moving in a sagittal plane (back and forth) get out of their comfort zones, says Jeffers.

How to do it: Stand with the chair in front of you. Hold the chair with both hands for balance, swing left leg to the right and then to the left for 15 seconds. Then switch legs.

3. Single-Leg Hip Rotation

Why it works: Adding a chair will assist with performing this difficult exercise, says Jeffers. This way you can focus on opening up your hips and maintaining your balance at the same time.

How to do it: Stand with a chair to right side. Hold chair with right hand for balance, then send left leg straight back. Keep back flat and form a straight line from shoulder to ankle. Rotate hip to the left, and then to the right. Repeat for 15 seconds. Then switch legs.

4. Straight-Leg Glute Bridge

Why it works: Using a chair increases the range of motion of the bridge and wakes up the glute muscles. It also prepares you for more challenging moves to come.

How to do it: Lie face-up, arms down by sides, both legs straight, and heels resting on the edge of a chair. Engage glutes to lift hips up off the floor, hold for 2 seconds, then lower hips back down. Repeat for 30 seconds.

Strength Set, 2-3 rounds

5. Crunch to Glute Bridge

Why it works: Crunches and glute bridges both help runners build abdominal strength, but this combination also helps runners strengthen their glutes and hamstrings.

How to do it: Lie face-up, arms extended over shoulders with a dumbbell in each hand, knees bent at a 90-degree angle, and heels resting on a chair. Engage core, keep chin up, and lift shoulders and upper back off the mat. Pause, then lower torso back down. Keep arms extended and engage glutes to lift hips off the ground. Pause for a second and then lower hips down. Repeat.

6. Seated Curl to Arnold Press

Why it works: Build the muscles in your arms, shoulders, and chest. Sprinkling a few arm-centric moves into your routine, like this one, will help you maintain the arm strength you need for a strong swing.

How to do it: Sit in a chair with a dumbbell in each hand, arms by sides. Engage biceps to bring the dumbbells up toward shoulders, palms facing chest. Press dumbbells straight up with biceps by ears, rotating arms so palms face out. Then, bring weights back down to shoulder height, and rotate arms so palms face shoulders. Extend arms back down by sides. Repeat.

7. Single-Leg Squat With Front Press

Why it works: This single-leg exercise requires an element of stabilisation and core control, which is always important for runners, says Jeffers. Also, the front press will further challenge your stability while building arm strength.

How to do it: Stand in front of a chair, facing away from it, and lift left leg out in front of you. With chest lifted, shoulders back and down, holding a dumbbell horizontally, close to chest with both hands. Slowly send hips back and down while bending right leg to lower down and sit on the chair for a single-leg squat. At the same time, extend arms out as you sit, while keeping left foot lifted and upper body tall. Press through right foot to stand back up. Repeat for reps. Then switch sides.

8. Incline Push-ups

Why it works: Just like the traditional push-up, incline push-ups will help strengthen your entire upper body, leading to better posture and a stronger arm drive.

How to do it: Start in a high plank position with hands on the edge of a chair, shoulders over wrists, and core, glutes, and legs engaged. Bend elbows to lower body toward chair in one straight line. Keeping core engaged and hips in line with the rest of the body. Push back up to plank. Repeat.

9. Eccentric Step-Down

Why it works: This is a simple way to build single-leg strength and improve stability — crucial elements for runners, Jeffers says.

How to do it: Stand up on chair on left foot, right leg hanging slightly off the back. Slowly step down, on a count of 3 to 5, extending arms out in front of you and bending left knee. Tap the ground with right foot. Push through left foot to stand back up. Repeat for reps. Then switch sides.

10. Feet-Elevated Renegade Row

How to do it: Start in a high plank position with hands on dumbbells, wrists under shoulders, and toes on top of a chair. Keeping hips steady, pull one dumbbell up toward hip, elbow staying close to side. Lower dumbbell to floor and repeat on the other side. Continue alternating.

11. Single-Leg Deadlift to Bulgarian Split Squat

Why it works: Put your strength and balance to the test with this double-duty exercise. Jeffers says this move will help runners build a stronger lower half, because it specifically targets the glutes, quads, hamstrings, and calves — all pertinent to running.

How to do it: Stand in front of a chair with a dumbbell in each hand and palms facing knees, shift weight to left leg and rest right foot on the chair behind you, forming a 90-degree angle at the knee. Keep back flat and shoulders down. Hinge at the hips by sending butt straight back. Engage core as torso reaches toward the floor, then squeeze glutes and drive left foot into the ground to stand back up. Rotate palms toward each other, and bend left knee to lower into the lunge position. Keep back straight, chest tall, and lean just slightly forward from the hips. Drive through left foot to stand back up. Repeat for reps. Then switch legs.

The post A Full-Body 20-Minute Workout You Can Do at Home appeared first on Runner's World.

Practising RDLs strengthens the quads, glutes and hamstrings, as well as the core, arm, and back muscles. In other words, you power up your entire posterior chain (or back of body), while building stability.

The best part: Instead of making you find creative ways to add this move to an existing strength session, we’ve eliminated the guesswork and had Yusuf Jeffers, NASM-certified personal trainer and USATF-certified running coach create this full RDL workout that you can seamlessly add to your schedule.

The Benefits of this RDL Workout for Runners
The muscles that comprise your posterior chain — those glutes, hamstrings, calves, erector spinae (along the spine), lats (the biggest muscle of the back), and rear shoulder muscles—all come into play during your running gait, says Jeffers. And they’re the same muscles you strengthen with the RDL.

“RDLs not only build strength in the lower body, but they also help strengthen the muscles in back and core to help with maintaining proper posture while performing exercise, which translates to good posture while running,” says Jeffers.

The RDL also differs slightly from the traditional deadlift in that it puts more emphasis on the power-producing glutes and hamstrings (because your legs stay straighter), rather than also getting more quads involved like the traditional move.

In addition to RDL variations, this well-crafted workout from Jeffers includes a warm-up to wake up your muscles and prime them for powerful lifts. You’ll also mix in accessory work for active recovery and a way to work smaller muscle groups, like those of the upper body.

How to use this list: Do the exercises in the order listed below for 8 to 12 reps each. To warm up, complete one set of exercises 1 to 4. For exercises 5 to 10, complete 3 to 4 sets. While practising exercises 5 to 10 focus on eccentric control, which means moving slowly through the lowering phase of the move, says Jeffers.

For this workout, you will need a set of dumbbells or kettlebells, a mini resistance band, a large resistance band. A workout mat is optional.

Warmup, 1 round

1. Cat-Cow

Start on all fours with knees under hips, wrists under shoulders, and palms flat on the mat. Inhale to arch back, drop the belly, and tilt head up. Exhale and round back, tucking chin and hips downward. That’s 1 rep. Repeat, moving with your breath.

2. Bird Dog

Start on all fours with knees under hips, wrists under shoulders, and palms flat on the mat. Engage core, keeping back flat and spine straight. Extend right arm and left leg, keeping hips and shoulders square to floor. Hold for a few seconds. Pull knee and elbow back in, under torso. Then return to all fours. Repeat on other sides. Continue alternating.

3. Downdog with Foot Pedal

Start on all fours with knees under hips, wrists under shoulders, and palms flat on the mat. Hips should be above or slightly in front of knees. Tuck toes and lift knees off the floor, lifting hips up and back into an inverted V shape. Gently try to straighten legs, while on tips of toes. Bend right knee, drop left heel, and hold for 3 seconds. Then bend left knee, drop right heel, and hold for 3 seconds. Continue alternating.

4. Hinge to Squat

Stand with feet shoulder-width apart, hands down by sides. Hinge at hips by sending butt straight back. Keep back flat. Hands should hover over toes. Bend knees to drop hips down as far as possible into a squat, with arms extended in front of you. Then raise hips up and strengthen legs, keeping back flat. Slowly lift torso to stand up straight. Repeat.

Strength Set, 3-4 rounds

5. Banded Good Morning

Loop one end of a large resistance band over your head and across your upper back. Step onto the other end of the band, placing feet about shoulder-width apart. (To keep band from slipping, bring hands in front of hips and maintain a light grip on band.) With a flat back and knees slightly bent, hinge at the hips, sending butt straight back and lowering torso until you feel a stretch in back of legs. Keep back flat. Engage glutes and drive feet into the floor to stand back up. Repeat.

6. Romanian Deadlift

Holding a weight in both hands about shoulder-width apart, stand with feet hip-width apart, chest tall. Bend knees slightly and pack shoulders down back. Slowly send butt back, hinging at the hips while keeping back straight and abs tight. Engage hamstrings and glutes to resist the downward pull of gravity as the weight lowers toward the floor. Lower as far as you can until you feel tension along the backs of legs. Then drive feet into the ground to stand back up. Repeat.

7. Lat Pull

Wrap a long resistance band around a set of weights, pole, or table. Stand with feet shoulder-width apart, holding the resistance band with both hands. With back flat, slightly hinge at the hips, then pull the resistance band toward outer thighs so there’s tension in the band. Bring arms forward to release tension. Repeat.

8. Staggered-Stance Romanian Deadlift

Stand with feet shoulder-width apart. Hold a weight in each hand, arms down in front of you, palms facing you. Step right foot back so toes are in line with left heel. Using right foot as a kickstand to maintain balance, transfer most of weight to left leg. This is the starting position. With a soft bend in both knees, hinge at hips by sending butt straight back, and lower torso toward floor. Keep back straight, shoulders pulled down and back. Then, lower until you feel a slight pull in back of legs. Drive left foot into floor to stand all the way back up, returning to starting position. Repeat. Keep core engaged the entire time.

9. Banded Glute Bridge With Weighted Hold

Lie faceup, knees bent, feet planted on the floor, and mini resistance band around legs just above knees. Grab a weight in each hand, then extend arms up, weights over shoulders. Drive through heels, contracting the glutes to lift hips up toward the ceiling. Body should form a straight line from shoulders to knees. Pause for a few seconds. Then lower back down slowly, while keeping arms extended. Repeat.

10. Single-Leg Romanian Deadlift

Stand with weight in left hand. Shift weight to right leg, and with a soft bend in right knee, hinge at the hips by sending butt back. Keep back flat, shoulders down, and core engaged as torso reaches toward the floor and left leg lifts straight back behind you. Only lower until you feel a slight pull in right back of leg; you don’t have to lower weight to ground, but keep weight close to body. Drive right foot into floor to stand back up, squeezing glutes. Repeat for reps. Then switch sides.

The post This Romanian Deadlift (RDL) Workout Is All You Need to Build Total-Body Strength appeared first on Runner's World.

This TRX leg workout, designed by Yusuf Jeffers, a certified personal trainer and certified running coach, tests your balance, power, and coordination. And it will certainly provide a new challenge for your single-sided leg work.

The Benefits of a TRX Leg Workout for Runners
Training with a TRX can be simple yet challenging, even on leg day. It’s simple because you can perform moves you do in your typical leg workout (think lunges and squats), but the TRX tests your muscles in new ways.

“Suspension training increases the difficulty of exercises by introducing an element of instability that requires much more core engagement than normal. This helps improve balance, coordination, and power,” Jeffers tells Runner’s World. This means a TRX will force you to channel your core strength to maintain balance, especially while practising single-leg exercises like the ones listed in this workout.

Training with a TRX can be simple yet challenging, even on leg day.

Plus, practicing this TRX leg workout will help you on the road because the moves not only mimic the actions you make while running but also challenge you to increase your range of motion and gain single-sided strength that offsets imbalances, Jeffers says.

Keep in mind: You’re in control of the resistance with a TRX. This means you can adjust the angle of your body to create less or more resistance, based on your strength goals. Generally, Jeffers says, the further away your body is from the anchor point above you, the less resistance; the closer you move your feet towards the anchor point above, the more resistance you will feel.

How to use this list: Perform the exercises in the order listed below for 30 to 60 seconds each, with little to no rest in between each move. Practice unilateral exercises for 30 to 60 seconds on each side. Do 2 to 4 sets, resting for 2 to 3 minutes in between each set. You will need a TRX for this workout. Jeffers demonstrates each exercise in the video above so you can learn the proper form.

1. Reverse Lunge

Why it works: This exercise is great for runners because it will require you to engage your core to maintain balance. Plus, Jeffers says, the movement closely mimics running form.

How to do it: Start by standing in front of TRX, facing away from it, with the left foot planted on the ground and the right foot placed in the handle of TRX. Bend left knee at a 90-degree angle. While keeping your right knee bent, extend your right leg behind you. The left thigh should be parallel to the ground and the right knee hovering just above the ground. Push through the left heel and bring the right knee forward. Repeat.

Trainer tip: Maintain an upright posture with your upper body as you drive tension down and back into the TRX.

2. Lateral Lunge

Why it works: Jeffer says this exercise is great for improving knee and hip stability, because it focuses on strengthening adductors, abductors and quads.

How to do it: Stand with left side to the TRX, left heel planted firmly on the ground, right foot in TRX handle, toes facing forward, and arms by sides. Bend left knee while sending hips down and back. Keep right leg straight and chest up while clasping hands in front of the chest. Push through left foot to stand back up. Repeat.

Trainer tip: Always maintain tension on the straps when working through this move.

3. Pistol Squat

Why it works: Not only will this move improve the range of motion of your single-leg squat, but it also builds strength in the quads, glutes and hamstrings of stabilising, Jeffers explains.

How to do it: Holding a TRX handle in each hand, stand facing the anchor point so there’s resistance in the straps. Place feet hip-width apart, toes pointed forward, and chest tall. Extend right leg straight out, several inches off the floor, foot flexed. Extend both arms in front of you, brace your core, and look straight ahead. Bend left knee while sending hips down and back and slowly lower body down to the ground, just like you would in a regular squat. The right leg and arms should stay extended and lifted the entire time. At the bottom of the movement, push through the left foot to slowly reverse the movement and stand back up. Repeat.

Trainer tip: Use a shorter length on the TRX straps and aim to use more of your legs than your upper body to overcome gravity and body weight resistance.

4. Squat Jump

Why it works: Strengthen the muscles and tendons surrounding the lower-body joints, including the hips, knees, and ankles, says Jeffers.

How to do it: Holding a TRX handle in each hand, stand facing the anchor point so there’s resistance in the straps. Place feet shoulder-width apart, toes pointed slightly out, and chest tall. Send hips back and down, bending at knees to lower down as far as possible with chest lifted. Press through feet to explode up, jumping vertically in the air. Land softly and immediately send hips back down into a squat. Repeat.

Trainer tip: Focus on landing softly to maintain control.

The post A TRX Leg Workout to Boost Power, Stability and Coordination appeared first on Runner's World.

If poor alignment is to blame, for example, your hamstrings are already in an overextended, stretched-out position. And in that case, stretching can actually be counterproductive, says Mike Robertson, a certified strength and conditioning specialist.

You want to incorporate hamstring exercises into your routine that build strength and correct body alignment.

The first step in finding relief for those overextended hamstrings, he says, is to work toward achieving proper pelvic positioning, which will alleviate tension down the back of your thighs. Check your pelvic alignment by standing in front of a mirror, then turn to the side.

• If your hips and pelvis look level, you have a neutral pelvic tilt, though you can still benefit from strengthening your hamstrings regularly.
• If your pelvis spills forward and your lower back seems to arch, you have an anterior pelvic tilt and overstretched hamstrings. You should work on strengthening—not stretching—the hamstrings to restore proper alignment with the moves below.
• If your pelvis leans backward, rounding your lower back, you have a posterior pelvic tilt and should stick with trying to lengthen your hamstrings with stretches.

How to use this list: To help you get started with hamstring exercises, Robertson created this simple, two-day hamstring workout. The warmup moves will help you improve your pelvic positioning. Then, you’ll work on strengthening your muscles. You will break up the strength moves: Do the first two on one day, and the second two on your other strength day. Follow the reps and sets listed below. You will need a set of medium weights, an exercise ball, access to a wall, and a heavy object (like a couch). An exercise mat is optional.

If you run two or three times per week, you can just do these hamstring exercises on your off days. But if you run four or more times per week, you should do these hamstring exercises after your run.

PELVIC POSITIONING WARM-UP:
Cat-Cow

Start on all fours with knees under hips, wrists under shoulders, and palms flat on the mat. Inhale as you arch back, drop the belly, and tilt your head up. Exhale and round the back up toward the ceiling as you tuck your chin and move your hips forward. That’s 1 rep. Complete 5 reps, following your breath.

90-90 Hip Lift
Lie faceup with feet resting against a wall and knees bent at a 90-degree angle. Exhale. Dig the heels down while keeping the feet glued to the wall. Keeping the lower back contacting the mat, slightly raise the glutes off the ground. The knees should move towards the ceiling and you should feel the hamstrings engage. Maintain that as you breathe in, and then fully out. Hold the end of the exhale for 3 to 5 seconds. Take 5 breaths; hold the exhale on each.

Hamstring Exercises, Day 1:
Deadlift

Start standing with feet hip-width apart and holding a pair of dumbbells down in front of you, palms facing you. Send hips back to hinge at hips, back flat, and lower the weights down in front of legs for the deadlift. Lower as far as your flexibility allows, continuously sending hips back. Keep back flat and neck neutral, then drive through feet to stand back up. Repeat. Do 3 sets of 8 to 10 reps.

Leg Curl With Exercise Ball

Lie faceup with heels on top of an exercise ball. Lift the pelvis so that the body forms a straight line from head to knees. Then exhale and use the heels to roll the ball toward the glutes, engaging hamstrings. Reverse the movement to roll the ball back out, until the legs are straight, then lower the hips. Repeat. Do 3 sets of 8 to 10 reps.

Hamstring Exercises, Day 2:
Single-Leg Deadlift

Start standing and shift weight onto the left leg. Hold a kettlebell or dumbbell in your left hand. Hinge at the hips, setting the butt back, to lower the weight down as the right leg extends and lifts behind you. Then drive through left foot to stand back up. Repeat. Do 3 sets of 8 to 10 reps. Repeat on right leg.

Nordic Hamstring Curl
Kneel on the floor with feet secured under a heavy object like a couch. Exhale and with core engaged, lower torso toward the floor. Keep the movement slow and controlled for as long as you can. When you start to accelerate forward, place your hands in front of you to catch yourself. Press through the hands to push yourself back up to kneeling. Repeat. Do 3 sets of 8 to 10 reps.

The post 4 Hamstring Exercises That Will Improve Body Alignment appeared first on Runner's World.

That’s why Lindsey Clayton, co-founder of the Brave Body project, designed this lower ab workout with runners in mind. But before we get to those lower ab exercises, it’s important to note, that there isn’t a specific way to isolate and train your lower abs—that’s actually a common misconception about your core.

“Your core is comprised of the rectus abdominis, which runs down the front of your body and creates that ‘six-pack’ effect; your obliques (side abs); your erector spinae, which runs up your back; and your transverse abdominis (the deep core muscles located under those six-pack muscles),” says Clayton. “When people point to the lower part of their stomach and say their ‘lower abs,’ they’re typically just referring to their rectus abdominis, and you can’t only work the lower part in isolation.”

But practicing these ab exercises can help you achieve the results you desire. That said, there are plenty of core exercises—both creative and classic—that engage your rectus abdominis, including your lower abs, and make you a stronger runner.

Your core is the stabilising center of your body. It keeps you standing, as well as sprinting, and it can make or break your speed goals

“While it’s important to work your whole core for a balanced body, there are certain exercises that utilise the lower part of the rectus abdominis,” Clayton says. “These ‘lower abs’ exercises are great for runners because they often involve driving your knee up towards your core, simulating the motion of running.” One example: mountain climbers.

How to use this list: Clayton suggests doing each exercise in the lower abs workout below for 30 to 45 seconds before every run as a warm-up, doing just one round. “This will fire up your muscles so they’re active when you need them most,” Clayton says. If you want to do them as a workout on their own, go for two or three rounds.

Clayton demonstrates each exercise so you can learn the proper form. You will need a mat and a set of sliders. Two hand towels or paper plates will work, too.

Downward Dog Split to Elbow Knee Hold

Why it works: This is a full-body exercise that mainly targets your deep core muscles. By practising this exercise in a lower ab workout, you will build a strong core which serves as a base for all runners, says Clayton.

How to do it: Start in a high plank position then send hips up and back into a downward dog position, pressing hands into the floor. Lift right leg straight into the air, then drive right knee to touch right elbow as you shift weight forward to hands and into a plank position. Return to downward dog with both feet and repeat with left leg. Continue alternating.

Side Plank With Reach-Through

Why it works: Hit your core from every angle in this rotational motion, which strengthens your rectus abdominis (top layer of abs), and your transverse abdominis (underlying core muscles), as well as your obliques (sides of your torso).

How to do it: Start in a side plank with left forearm on the floor, elbow under shoulder, feet, knees, and hips stacked, and hips lifted so the body forms one long, straight line. Extend right arm up to the ceiling. This is your starting position. Draw the right hand down and reach it below the left underarm as you curl your upper body forward so your shoulders are parallel to the floor. Return to starting position. Repeat for 30 seconds. Then switch sides.

Slider Plank to Pike

Why it works: To maximise results, avoid letting your stomach push out or back arch while performing this lower ab exercise, Clayton says. Instead, focus on pulling your abs up towards your spine to lift your hips. This is a challenging exercise that really fires up the core.

How to do it: On hardwood or tiled floor, place feet on two sliders (or towels) and get into a forearm plank position (elbows under shoulders, core, including glutes engaged). Using core, lift hips up to pike, sliding feet forward and pulling the belly button in toward the spine. Slide back to lower hips back to plank position. Repeat.

Slider Bear Plank

Why it works: This move can help runners build the ultimate core because it targets the transverse abdominis, obliques, and rectus abdominis. What’s more, Clayton says, by enhancing this exercise with sliders, runners can really fire up their primary stabilising muscles and strengthen their lower abs.

How to do it: On hardwood or tiled floor, place feet on two sliders and assume a high plank position (hands under shoulders, soft bend in elbows, core including glutes engaged). Pull feet in toward chest, bending knees until you’re in a bear plank, knees right below hips, but still lifted off the floor. Slowly push your feet back to the high plank. Repeat. To make it easier, move one leg at a time.

Hollow Hold to Knee Tuck

Why it works: This exercise will challenge a runner’s stability and balance while firing up those deep core and lower ab muscles. Again, avoid arching your back while practicing this move and think about hitting a nice, tall posture at the top.

How to do it: Start lying faceup on the mat. Lift head, shoulder blades, and feet off the floor as you extend arms straight out, down by sides. The neck should be relaxed, not strained. This is your hollow hold. Next, engage abs to lift chest toward legs as you bend knees in toward chest, shins parallel to the floor. Slowly lower back down to a hollow hold position and repeat.

Straight Leg Hip Lift

Why it works: This is another exercise that targets your deep core muscles, training you to use your core to lift your hips, says Clayton. You’ll definitely feel this one in your core, especially the lower abs.

How to do it: Lie faceup with feet flexed in the air so hips create a 90-degree angle. Extends arms down on the mat by sides. Use the core to pulse legs straight up towards the ceiling, lifting butt off the floor and pushing weight into hands. Think about stamping the bottom of your shoes on the ceiling and avoiding using momentum to swing your legs forward and up. Lower hips back to the floor. Repeat.

Diagonal Mountain Climber

Why it works: Practicing this move will help you strengthen more than those lower abs—it will also help improve running power, efficiency, and posture.

How to do it: Start in a high plank position with hands under shoulders, soft bend in elbows, and core and butt engaged. Draw right knee to left elbow. Return to high plank position. Draw left knee to right elbow. Return to plank position. Continue alternating. Increase speed for more cardio.

The post Fire Up Your Core Before Your Next Run With This Quick Activation appeared first on Runner's World.

“Kettlebells, overall, are great for runners because of their shape,” Noam Tamir, CEO and owner of TS Fitness tells Runner’s World. The shape of the weight can turn up the stability challenge in many exercises, including those in this workout, which Tamir designed. The core benefits you gain from that extra stability test—along with the upper body strength you build with these exercises—support more efficient running and solid form.

The Benefits of an Upper Body Kettlebell Workout for Runners
The exercises included in this upper body kettlebell workout will build strength in your arms, shoulders, chest, back, and core.

…kettlebells offer so much variety and not just for your legs.

Anti-rotation moves like the single-arm supported row and the floor press with glute bridge can help runners build a stronger midsection, which translates to better running form, a more efficient stride, and good posture. Meanwhile, practicing moves like the bicep curl, skull crusher, and half-kneeling overhead press will help you build strong arm muscles for a better drive.

A well-balanced upper body workout that works your muscles from many angles and targets the front and back of the body, like this one, can also help runners not only improve strength but also help you maintain good running mechanics, which makes for better performance overall.

How to use this list: Perform the exercises in the order listed below, for the number of repetitions described. Rest for 30 seconds in between each exercise. Complete 3 sets, resting for 30 to 90 seconds between each set.

Each move is demonstrated by Tamir in the video above so you can mimic proper form. You will need a kettlebell and an exercise mat for this workout.

1. Bicep Curl

Why it works: Using a kettlebell in place of a barbell or a set of dumbbells is a great way to spice up this traditional exercise. Tamir says building strong biceps will also help runners improve their arm swing for stronger runs.

How to do it: Stand with feet shoulder-width apart. Hold a kettlebell around the horn in both hands with palms facing each other, bell down in front of the body. Bend both elbows to lift the kettlebell toward the chest, keeping the elbows close to the torso. In a slow controlled motion, lower the kettlebell back down, extending elbows. Repeat. Do 10 to 12 reps.

2. Single-Arm Floor Press With Glute Bridge Hold

Why it works: This move requires runners to engage their entire body while resisting rotation, Tamir says. This helps build a stronger upper half equipped to handle the forward movements in running while eliminating side-to-side swaying that can rob you of speed.

How to do it: Lie faceup with a kettlebell in the left hand, knees bent, and feet planted on the floor. Drive through feet, engage the glutes and lift hips up toward the ceiling. With palms facing each other, send arms straight up. This is your starting position. Bend left elbow about 45 degrees away from the torso, lowering the kettlebell toward the chest and elbow toward the floor. Pause, then press back up. Repeat. Do 8 to 10 reps. Then repeat on the right side.

3. Single-Arm Supported Row

Why it works: Focus on resisting too much flexion (or rounding) in your back muscles while practicing this exercise. This will help strengthen the muscles in your back to improve your running form and forward propulsion, Tamir says, as well as help you maintain a tall posture.

How to do it: Start in a lunge position with the left foot back and kettlebell in the left hand. Hinge at hips, keeping left leg straight, and place right forearm across right thigh for support. Make sure shoulders, chest, and hips are parallel to the floor. This is your starting position. Starting with the arm straight, pull the left elbow toward the left hip, lifting the kettlebell up toward the ribcage. Hold, then slowly lower back down, straightening the arm and returning to starting position. Repeat. Do 8 to 10 reps. Then repeat on the right side.

4. Half-Kneeling Overhead Press

Why it works: Use this move to strengthen your back and core muscles. “A strong upper body helps to optimize form and absorb the impact of running,” Tamir says.

How to do it: Start kneeling with left foot forward, both knees bent 90 degrees. Hold kettlebell racked at the left shoulder, left elbow bent, left palm facing ear, and right arm down by side. Press left arm straight up with biceps by ears, then bring left arm back down to shoulder. Repeat. Do 8 to 10 reps. Then repeat on the right side.

5. Skull Crusher

Why it works: This move will counterbalance the bicep curl to help you develop stronger arms for a more efficient arm swing.

How to do it: Lie faceup with knees bent and feet flat on the floor. Hold the kettlebell with both hands around the horn and extend your arms above the chest. Slowly bend elbows to lower the kettlebell down toward the top of the head, keeping elbows over the shoulders. Press the bell back up, extending elbows. Repeat. Do 10 to 12 reps.

The post The 1 Kettlebell Workout For Runners appeared first on Runner's World.

The problem is, that many runners struggle to properly fire up their glute muscles, which also include two smaller ones, the glute medius and glute minimus. This can lead to a host of issues including pain, form errors, increased risk of injury, and decreased performance.

Not knowing how to properly activate your glutes is an “incredibly common” issue among runners, says physical therapist Colleen Brough, director of Columbia RunLab. Brough even has a term for such folks: “glute amnesiacs.”

The good news: With simple glute activation drills, you can learn how to properly engage this all-important muscle group so you can run stronger, more efficiently, and ache-free.

Ahead is everything you need to know about glute activation for runners, including the benefits, simple mind-muscle drills, and mini band exercises you can try today before you hit the streets.

Why Glute Activation Is So Important for Runners
Your glutes play a big role in running. And when they’re not strong and/or activated correctly, well, a lot can go wrong. For one, research shows that runners who tend to have lower-half injuries (like Achilles, hamstring, and hip flexor strains) also tend to have weakness in the glute max and glute medius, says Brough.

Now, we can’t go so far as to say glute weakness causes these injuries, but it’s been theorised across research, and Brough has seen in her own experience at the RunLab, that weakness or impaired neuromuscular control of the glutes increases the amount of work that the hip flexors, hamstrings, and calf muscles take on while you run. This increased work can lead to pain and injury, especially when runners increase their pace or volume.

Your glutes play a big role in running. And when they’re not strong and/or activated correctly, well, a lot can go wrong.

Additionally, runners with weak glutes or poor glute activation tend to have a flawed running form. Two common form errors related to weak glutes are “excessive pelvic drop” (in which you land on one leg and the pelvis drops to the opposite side) and drifting knees (in which you land on one leg and that knee drifts inwards), says Brough. These form flaws, when combined with weak glutes, can lead to injury. They’re also just not an ideal way to run as they steal energy away from your stride, leading to inefficiency.

Another reason glute strength is important? Improving it can boost your speed as a runner as well as your stamina in long-distance events, says Janet Hamilton, exercise physiologist and running coach with Running Strong. As a runner, your glutes are the “seat of your power,” she explains, so by upping your glute strength, you can also improve your ability to run faster and stronger. In Hamilton’s experience, most runners who struggle with glute activation have weak glutes from the start.

That said, some athletes have strong glutes but don’t know how to activate them while running. This disconnect can lead to the hamstrings and the erector spinae (muscles that run vertically up the back and protect the spine) taking on too much work, says Brough. In other words, having strong glutes alone isn’t enough—you also need to know how to properly activate them if you want to reduce your risk of pain and injury.

Glute Activation Drills to Perform While Running
Try these three drills from Brough to make sure those glute muscles engage properly with every step. She describes them as “homework during your run.” These cues, she adds, are especially helpful if you do them whenever you feel pain while running.

Glute Push-Off
For a couple of minutes each at the start, midpoint, and end of your run, squeeze your glute muscle every time your foot hits the ground. “Think about it as queuing up the glutes,” says Brough, who describes this drill as a “little reminder of what should be activating.” Ultimately, this activation should become second nature and happen throughout the entirety of your runs.

Forward Lean
For a couple of minutes each at the start, midpoint, and end of your run, lean forward slightly as you stride. Make sure the lean comes from your ankles, not your trunk or hips. This drill, which helps runners achieve more hip extension, puts the glute muscles in a position that makes it more advantageous for them to actually fire, explains Brough. Just like the glute push-off drill, this should eventually become something you naturally do the entirety of your runs.

Mirror Monitoring
Like we mentioned, runners with weak and/or poorly activated glutes can have the form errors of excessive pelvic drop and knees that cave inward. One solid way to correct this, according to Brough, is to get on a treadmill facing a mirror and have someone place pieces of athletic tape (or another type of marking) on the mirror right where each hip bone sits, as well as right over each kneecap. There will be four markings in total. Start running and use the markers to evaluate whether you have excessive pelvic drop and/or drifting knees. If yes, make adjustments to correct these form errors with these glute activation drills and glute strength exercises.

3 Prerun Glute Activation Exercises
Glute strengthening exercises do double-duty by improving both your glute strength and glute activation abilities. Here are three glute exercises from Brough that you can do before your next run for stronger, more fired-up glutes. You’ll need a mini band for all three, as well as a kettlebell or dumbbell for the deep goblet squat.

How to use this list: Pick two of the following moves. Start with 5 reps and 2 sets of each; progress to 12 reps and 2 to 3 sets.

Deep Goblet Squat

Place a mini band just above the knees. Hold a medium-weight kettlebell or dumbbell at the chest and stand with feet slightly wider than hip-width apart, toes pointing slightly out. Push hips down and back and bend knees like you’re sitting in a chair, lowering into a squat. Sit back until your knees form 90-degree angles (or as far as your mobility allows). The mini band will try to pull knees inward but engage glutes to prevent that from happening. Pause for a moment at the bottom of the move, then press through feet to stand back up. Repeat.

Walking Lunges

Place a mini band just above your knees and stand with feet hip-distance apart, arms at your sides. Step right foot forward several feet as the left arm swings forward and the right arm swings back. Bend both knees to lower into a lunge; stop when legs form 90-degree angles. Keep chest up and entire right foot and left toe planted on the ground. The left heel should be lifted. Then press through the right foot as you straighten your legs and immediately step your left foot forward several feet as the right arm swings forward and the left arm swings back. Bend both knees to lower into a lunge. Pause, press through your left foot as you straighten your legs, and stand back up. That’s 1 rep. Continue walking forward, alternating sides.

Fire Hydrant

Place a mini band just above knees and get on all fours with wrists directly under shoulders and knees directly under hips. Keeping the rest of the body as still as possible, lift your left knee out and up to the left as far as your mobility and strength allows, without dropping hips or leaning to the opposite side. Pause, then slowly lower your leg back down. Repeat. Then switch sides.

The post How Glute Activation Drills Can Make Your Runs Stronger, Faster and Pain-Free appeared first on Runner's World.

The fact is, running can create muscle imbalances or accentuate ones you already have. Weak calves, for example, put too much stress on the Achilles and break down the fibres that make up the tendon. Unstable hip and core muscles hurt your biomechanics and overload your shins, which can lead to shin splints and stress fractures.

So in order to run well and stay healthy, it’s essential to incorporate some strategic strength training (especially lower leg workouts) into your regular run routine.

So in order to run well and stay healthy, it’s essential to incorporate some strategic strength training (especially lower leg workouts) into your regular run routine. If you’re generally healthy—but especially if you have had shin splints, calf, or Achilles issues in the past—these five calf exercises will build the resilience and endurance you need to run well.

How to use this list: Perform the exercises below, demonstrated by Mat Forzaglia, certified trainer and founder of Forzag Fitness, twice a week. Do not perform these exercises if you are currently injured; they are preventative only. You will need a box or step and a set of weights or weight alternatives you can find around the house. An exercise mat is optional.

Plyometric Lunge

Start standing then take a step forward with right foot and drop into a lunge, lowering left knee to the floor and hovering just above it. Push through feet to explode up into a jump and switch legs in midair so you land in a lunge with your left leg forward. Use arms for momentum. Repeat the lunge jump on the left leg. That’s 1 rep. Repeat. Do 3 sets of 15 reps.

Straight-Leg Calf Raise

Hold a dumbbell in each hand and stand on the edge of a step. Shift weight to the right foot and lift left foot or cross it behind the right ankle. Balancing on the ball of right foot, lift right heel and pause; then lower. Repeat. Do 3 sets of 15 reps on each leg.

Bent-Knee Calf Raise

Hold a dumbbell in each hand and stand on the edge of a step. Shift weight to the right foot and lift left foot or cross it behind the right ankle. Balancing on the ball of the right foot with right knee bent, lift right heel and pause; then lower. Repeat. Do 3 sets of 15 reps on each leg.

Eccentric Calf Raise

Stand on a step with heels hanging off the edge. Raise heels to come onto toes. Then very slowly (to a count of 10) drop heels below the level of the step. Place hands on hips for balance. Repeat. Do 3 sets of 15 reps.

Farmer’s Walk on Toes

Hold heavy dumbbells at the sides. Rise up onto toes and walk forward for 60 seconds, keeping heels elevated. If you feel that you could’ve gone longer than 60 seconds, increase the weight. Do 3 sets.

The post This Lower Leg Workout Keeps Your Calves, Shins and Achilles Healthy appeared first on Runner's World.

“Wrong,” Dane Miklaus, founder of WORK Training Studio, tells Runner’s World. Focusing solely on running is a “less-than-optimal” training strategy that can eventually lead to injuries, he says.

The Benefits of a Leg Day Workout for Runners
“The vast majority of us have developed a foot strike and cadence that may feel natural to us but is far from optimal. Imbalances bilaterally, tight joints, weak connective tissues, and even sore muscles from previous training sessions will all lead to compensatory movements when we run,” Miklaus says. “These compensations can negatively affect running economy at best, and directly contribute to both acute and chronic injuries at worst.” But, a well-designed strength-training program that includes the legs and glutes can help identify and correct injury-causing compensations.

Even if you do manage to avoid getting hurt, consistently skipping leg day could be robbing you of speed and power. “Fast-twitch muscle fibre types are primarily responsible for our fastest, most explosive, and strongest movements. In your legs, these fibers help you go from a jogging pace to a true sprint pace,” Miklaus says. “Running alone will not optimally challenge these muscle fibres. Instead, they need direct targeting from heavy resistance training, and very fast, explosive exercises.”

To help you stay healthy and get the most out of your runs, Miklaus developed the following leg day workout. Incorporate it into your current strength-training plan or pair it with an easy run.

How to use this list: Perform 6 to 8 reps of each exercise (per side for the dumbbell swing, step-up, and Bulgarian split squat), resting up to 3 minutes between sets. Repeat the full circuit 4 times.

You will need a heavy set of dumbbells and a loaded barbell. (If you don’t have a barbell, stick with the heavy dumbbells. “Choose weights that are so heavy you literally cannot complete more than the prescribed reps,” Miklaus advises. “If you can do more at the end of the set, it’s not heavy enough.”

1. Stiff-Leg Deadlift

Why it works: The stiff-leg deadlift targets the hamstrings, glutes, and posterior core muscles, all of which tend to be neglected by runners who don’t strength train, Miklaus says. “This can lead to knee and hip injuries and decrease top speed,” he says. “Stiff-leg deadlifts help increase strength in those areas and can improve the power and speed of a runner’s ‘kick.’”

How to do it: Stand with feet hip-width apart, holding a barbell in front of thighs with straight arms and an overhand or mixed grip. Keeping legs as straight as possible (a slight bend in knees is okay), hinge hips, push butt back, and lower weight until you feel a pull in hamstrings. Maintain a flat back, and don’t round shoulders. Engage glutes, and drive feet into floor to extend hips and stand back up. Repeat.

2. Dumbbell Swing

Why it works: Besides strengthening the posterior chain, dumbbell swings help develop a dynamic hip extension, which drives a runner’s forward propulsion.

How to do it: Stand with a dumbbell on the ground, feet slightly wider than shoulder-width apart. Hinge at hips, push butt back, bend knees, and grab the dumbbell with the right hand using a neutral grip. Extend left arm to side for balance. Pull dumbbell through legs, up and back, to load the glutes and hamstrings. Then, explosively extend hips forward, engage glutes, and straighten legs, allowing the momentum generated to swing the dumbbell out in front of the body with arm extended. Engage core to avoid back from arching. Allow the weight to naturally come back down between legs, then immediately launch into the next swing. Repeat. Then switch sides.

3. Sumo Deadlift

Why it works: “Traditional deadlifts still have a very heavy quadriceps emphasis. The sumo deadlift allows the athlete to get deeper into their glutes and also target the oft-forgotten adductor muscles. For any runner who has ever experienced a ‘groin’ injury, selling them on the idea of strong adductors should be pretty easy,” Miklaus says. “On top of that, any training in the frontal plane (e.g. adduction, or moving toward the body’s midline) will help increase hip strength and stability.”

How to do it: Position feet under the barbell with a very wide stance, toes pointed out slightly. Keeping chest lifted, hinge hips, send butt back, and keep a flat back, allowing knees to bend naturally. Maintain a neutral spine—don’t hunch forward—and look down and out to keep your neck neutral. Grip bar with an overhand or mixed grip, arms extended, shoulders back and down. Push through feet to stand up, keeping the bar close to legs. Maintaining a flat back, hinge hips, bend knees, and lower bar to the ground. Repeat.

4. Step-Up

Why it works: Step-ups are tremendous glute strengtheners, but the box must be high enough, says Miklaus. “Ideally, your knee is higher than your hip joint when you begin the move and your foot is simply resting on the box. Make sure you extend all the way upright at the top before putting the other leg on the box in order to get the most benefit,” he says. “Also, make sure you return to the floor on the same leg in order to get the benefits of the eccentric contraction in the same leg.”

How to do it: Hold a dumbbell in each hand, arms at the sides. With your right foot on top of a box and left foot on the ground, step up onto the box by driving all of your weight through the right foot, keeping your knee over laces, and your body travelling directly upward. Lightly place the left foot on the box next to the right, then lower it back to the ground with control, keeping the right foot on the box. Repeat. Then switch sides.

5. Bulgarian Split Squat

Why it works: “Bulgarian split squats directly target the quadriceps, hip flexors, hamstrings, and glutes, but they also add a great stability challenge as well. They’ll help strengthen pretty much every part of your leg, including down at your ankle,” Miklaus says.

How to do it: With arms at the sides, hold a dumbbell in each hand. Stand in front of a chair, bench, box, or step, facing away from it. Take a small step away from the chair. Reach the right foot back and rest the top of the foot on a chair. Lean forward just slightly, keeping your chest up, back straight, and bend your left knee to lower as far as you can toward the floor with control. The left knee should track over the toes, and the right knee should almost touch the floor. Drive left foot into the floor to stand back up. Repeat. Then switch sides

The post The Best Leg Day Workout for Runners appeared first on Runner's World.

“Hamstrings provide strength and power when accelerating or running uphill”

This kind of imbalance can lead to injuries, especially in the hamstrings (which can take months to heal) and lower back. Quad dominance can also rob you of speed and endurance. That’s why you need to target the muscles on the back of the legs, including the hamstrings.

The Benefits of a Hamstring Workout for Runners
“Hamstrings provide strength and power when accelerating or running uphill,” Alison Staples, coach at &Running, tells Runner’s World. “The hamstrings cross and act upon two joints: the hip and the knee. In running, when our foot first hits the ground, the hamstring contracts to help pull us forward. At the end of the foot-on-ground part of the stride (the stance phase), it contracts further to pull our heel up into the swing part of the stride.”

Staples explains that most runners need to spend less time stretching the hamstrings and more time strengthening and loading them. “There needs to be a certain degree of tension in the hamstrings for them to aid in running performance,” she says.

Feel like your backside isn’t pulling its weight? Try this quick hamstring workout. Programmed by Staples, the four-move circuit can be used with lighter resistance as a part of a warmup or incorporated into an existing strength-training routine.

How to use this list: Perform each exercise below for the number of reps listed, resting for 30 seconds between exercises. Repeat the full circuit 3 times, resting 1 to 2 minutes between sets.  You will need a set of medium-weight dumbbells and an exercise mat.

1. Good Morning

Why it works: Good mornings are a running warmup staple for a reason: they activate the posterior chain, including the lower back, glutes, hamstrings, and calves.

How to do it: Stand with feet about hip-width apart. With a flat back and knees slightly bent, hinge at the hips, sending the butt straight back and lowering the torso until you feel tension in the hamstrings. Keep your spine straight. Engage glutes and drive feet into the floor to stand back up. Repeat. Do 10 reps.

2. Glute Bridge

Why it works: “The basic glute bridge strengthens the glutes and hamstrings, enhances core stability, and stretches the hip flexors,” says Staples. Glute bridges are effective as a bodyweight exercise, but you can also progress the movement by adding resistance (for example, holding a dumbbell across your hips) or performing them on one leg.

How to do it: Lie face-up, knees bent, and feet planted on the floor. Drive through heels, contracting the glutes to send hips up toward the ceiling. Your body should form a straight line from shoulders to knees. Lower hips down slowly. Repeat. Do 12 reps.

3. Kickstand Romanian Deadlift

Why it works: “The kickstand Romanian deadlift is great for targeting the upper hamstrings and glutes, the primary movers in running,” Staples says. And if you’re not yet able to balance on one leg safely, using one foot as a kickstand offers additional stability.

How to do it: Holding a dumbbell in each hand, stand with arms at sides and feet shoulder-width apart. Step right foot back so right toes are in line with left heel. Transfer most of weight to left foot (use right foot as a kickstand to maintain balance). With a soft bend in both knees, hinge at hips, by sending butt straight back, and lower torso toward floor. Keep back straight. Only lower until you feel a slight pull in hamstrings, typically right below knee level. Drive through left foot to stand back up, squeezing glutes. Repeat. Do 12 reps on each side.

4. Single-Leg Deadlift

Why it works: Besides strengthening the glutes and hamstrings, the single-leg deadlift improves stability in the foot and ankles while testing your balance.

How to do it: Start standing with weight in left hand. Shift weight to right leg, and with a soft bend in right knee, hinge at the hips by sending butt straight back. Keep back flat, shoulders down, and core engaged as torso reaches toward the floor and left leg lifts straight back behind you. Only lower until you feel a slight pull in right hamstrings; you don’t have to lower weight to ground. Drive right foot into ground to stand back up, squeezing glutes. Repeat. Do 12 reps on each side.

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That’s why Yusuf Jeffers, certified personal trainer and running coach, designed this kettlebell pull workout that targets the entire back while engaging the rest of the body, including those hamstrings and glutes, along with the core. (Don’t worry, if you don’t have a kettlebell, you can also use dumbbells for this workout.)

The Benefits of a Pull Workout for Runners

Jeffers explains that like most pull workouts, this one “recruits the lats, traps, rhomboids, delts, biceps, and deeper spinal intrinsic musculature. These all help with maintaining great posture while running, which leads to efficiency of movement and running longer, further, stronger, and faster.” That’s a lot of muscle recruitment and benefits for one simple workout!

That’s a lot of muscle recruitment and benefits for one simple workout!

The six exercises in the circuit, almost all of which are performed from a standing position, strengthen the back muscles without isolating them—and that’s intentional. “Even though this is mainly a back-focused workout, lower body and core are still involved in all of these movements,” Jeffers says. “This can be beneficial in keeping similar integration patterns of how we use muscles when running.”

While this pull workout is designed to be a traditional strength workout—that means moving with control and a slow tempo, as well as taking rest breaks as you need them—you can opt to introduce a conditioning element by performing each movement for 30 to 60 seconds with minimal rest in between exercises.

1. Alternating Single-Arm Bent-Over Row

YUSUF JEFFERS

Stand with feet hip-width apart, kettlebell placed between feet (handle in vertical position). Bend knees slightly, hinge at hips by sending butt straight back, and lower torso until it’s nearly parallel to the floor. Make sure back is flat, shoulders down, and core engaged. With palm facing in, reach for kettlebell with right hand and pull weight up to ribcage, keeping elbow close to torso. Lower kettlebell and repeat with left arm. Continue alternating. Do 10 reps on each side.

2. Bent-Over Row to March

YUSUF JEFFERS

Stand with feet hip-width apart, use both hands to hold a kettlebell directly in front of chest. Bend knees slightly, hinge at hips by sending butt straight back, and lower torso until it’s nearly parallel to the floor. Make sure back is flat, shoulders down, and core engaged. Extend both arms to lower kettlebell toward the floor, then pull it up to chest, keeping elbows close to torso. Drive feet into floor and extend hips to stand back up. Lift right knee to hip height, then immediately lower right foot and lift left knee to hip height. That’s one rep. Do 12 reps, performing a hinge, row, and a march on each side.

3. Side Plank Row

Start in high plank position with shoulders over wrists and core engaged. Place a kettlebell near right hand (handle in vertical position). Shift weight to left palm, pivot feet, and assume side plank position, stacking right shoulder over left shoulder, right hip over left hip. This is the starting position. Grab kettlebell with right hand and lift it up toward right armpit to perform a row. Lower kettlebell to floor and repeat. Do 10 reps. Then switch sides.

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4. Hinge to High Pull

YUSUF JEFFERS

Stand with feet hip-width apart, kettlebell placed between feet (handle in horizontal position). Maintaining a flat back, hinge at hips by sending butt straight back, bend knees, and reach down to grab top of kettlebell handle with both hands. As you drive feet into floor and extend hips to stand back up, pull kettlebell up towards chin, elbows reaching up toward ceiling. Lower kettlebell to floor, bending knees and hinging at hips. Repeat. Do 12 reps.

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5. Kettlebell Dead Swing

YUSUF JEFFERS

Stand about a foot behind a kettlebell, feet slightly wider than shoulder-width apart. Grab the handle of the kettlebell firmly with both hands, hinging at hips. Make sure back is flat, shoulders down, and core engaged. This is the starting position. Pull the kettlebell back and up between legs, then explosively extend hips forward, engage glutes, and straighten legs, allowing kettlebell to swing out in front of body about at chest height, with arms extended. Allow kettlebell to fall back down between legs as you hinge at hips. From this position (do not return to standing) allow the kettlebell to swing forward and come to a stop on the floor about a foot in front of you, returning to starting position. Repeat. Do 12 reps.

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6. Alternating Kettlebell Clean

YUSUF JEFFERS

Stand with feet hip-width apart, place a kettlebell between feet (handle in vertical position). Maintaining a flat back, hinge at hips, bend knees slightly, and reach right hand down to grab kettlebell with an overhand grip (arm internally rotated, palm facing out). As you thrust hips forward like a swing, pull kettlebell up to right shoulder, allowing kettlebell to flip and rest on forearm. Pause, then hinge at hips, bend knees slightly, and lower kettlebell back to floor. Repeat on the opposite side. Continue alternating. Do 10 reps on each side.

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Twelve minutes was the amount of time we had to find a heavy clean and jerk—basically, the heaviest you can lift that day, which may or may not be a PR. If “clean and jerk” sounds like a weird, foreign phrase, you’re not alone. Just a few years ago, I felt the same way—I would not have been able to tell you what it meant. But here I was, about to PB the Olympic lift.

With chalk on my previously sweaty hands, I grabbed the barbell—40kg in total—and ripped it off the ground and up to my shoulders. That was the clean. Halfway done, I thought to myself. Now, it was time for the jerk. I took a deep breath in, bent my knees slightly, and gave it everything I had to drive the barbell up over my head, dropping back under the bar afterwards into a split jerk. I slammed the bar back on the ground—my favourite part—and shouted for joy, feeling on top of the world.

A common misconception is that the minute you pick up a dumbbell, you’re well on your way to looking like The Rock.

Forty kilograms might not sound like a lot to some people, but as a runner who had never really spent much time strength training before stepping foot into that CrossFit gym, I’d come a long way.

I’ll admit, Olympic lifting isn’t for everyone (although I encourage you to give it a shot before you write it off completely—you may surprise yourself, because I know I did). However, strength training in general—using dumbbells, kettlebells, resistance bands, or even your own body weight—is for everyone. Yes, including runners.

A common misconception is that the minute you pick up a dumbbell, you’re well on your way to looking like The Rock —you’ll get big and bulky, and your race times are doomed to suffer forever. But that’s simply not true.

If you scan the starting blocks of professional track and field events, you’ll notice the men and women racing have lean muscle. Sure, most of us aren’t running pros. And regardless of whether we’re fast enough to qualify for the Comrades Marathon or just go out on the weekends for a few feel-good kilometres, the general majority of us don’t need to be lifting that heavy. (Although if that becomes a goal of yours, there’s absolutely nothing wrong with that!) The point is: These athletes are lifting serious amounts of weight and aren’t “bulky.” What they are is fast.

It’s important that you build strength in all your muscles—not just your legs. While it may seem like your legs are doing all the work as you run, your upper body and core play an important role in logging faster miles, too.

“Your core is your power centre, the home base of your body,” Lindsey Clayton, RRCA run coach and senior instructor at Barry’s in New York City, previously told Runner’s World.  “Having a strong core stabilises your body as you run, and adds power to your arms and legs to drive your body forward.”

Plus, building muscle is a huge part in remaining injury-free, Runner’s World+ coach Jess Movold tells me.

“You’re asking a lot of your body [when you run], and without strength training, your joints and bones and body aren’t as well equipped or durable to be able to continue challenging efforts,” she says.

Movold ran her first marathon in 2008, but didn’t start hitting the gym until February 2016 to train for that year’s New York City Marathon. In those eight years, her race times didn’t vary much. But when she added strength training consistently to her routine—about three to five times a week—her marathon PB went from 3:36 to 3:16.

THERE’S SOMETHING SO SATISFYING ABOUT A HARD LIFT 

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That’s why Simone Tchouke, a NASM-certified personal trainer, created a legs and abs workout to strengthen both of these key muscle groups at the same time. As a bonus, you’ll save time in the gym (or at home) because the exercises in Tchouke’s circuit target multiple muscles at once.

How to do it: Perform this circuit three times through, doing 10 to 12 reps of each exercise. Rest as needed.

You’ll need one kettlebell to complete this circuit, an exercise mat is optional.

Kickstand Deadlift

Start with right foot planted, left toes used for balance like a kickstand. Hold a kettlebell in left hand. Then, hinge at the hips as you lower the kettlebell toward floor to perform a deadlift. Complete the reps then repeat on the other side (left foot planted, right toes used for balance like a kickstand, kettlebell in right hand).

Single-Arm Kettlebell Swing

Stand with feet shoulder-width apart, toes pointed out, and knees slightly bent. Hinge at the hips with a flat back, and hold kettlebell in right hand using a one-handed, overhand grip on the horns (or handles), arm extended straight down in front of you. Keeping your back neutral, send hips back and draw the bell back until it is between and behind your legs (simulating a player hiking a football to the quarterback).

Squeeze glutes to thrust hips forward and swing the weight up to chest level. You can bend the opposite arm and keep a closed fist close to chest for balance. Allow the weight to swing back between your legs as you extend opposite arm, sending hips back and allowing knees to bend slightly. Complete the reps then repeat with the other arm.

Explosive Air Squat

Stand with feet just wider than shoulder-width apart, toes turned slightly out, and arms at your sides. Send hips back to drop down to a squat position. Explosively straighten legs and chest to return to standing, swinging arms up to chest level with the momentum. Bring arms back to starting position and repeat.

Single-Leg Knee Drive to Glute Bridge

Start laying face-up with right knee bent, right foot flat on floor, and left leg extended. Both arms are resting at sides. Drive left knee toward your chest and press through right heel to lift hips up toward ceiling. Return to starting position. Complete the reps then repeat on other side.

Reverse Lunge to Knee Drive

Start by standing with feet hip-width apart, holding a kettlebell in right hand. Lunge backward by stepping the left foot back while keeping the right foot in place. Bend the knees and drop the left knee so it’s hovering above the floor, creating a 90-degree angle with both knees. Keep your left knee behind your front toes, your core engaged, and your torso tall, chest lifted. Push through right heel to return to standing, driving left knee up toward chest at the same time. Complete the reps then repeat on other side.

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There’s plenty of research emphasising the importance of strength training for runners, but let’s face it: Who has the time?

The answer is that you do, with a few key strategies.

Exercise researchers from Norway and the U.S. recently put together a cheat sheet for time-efficient training, published as a research review in the journal Sports Medicine. Citing lack of time as the top concern among people who want to strength train, they came up with a streamlined set of tips for a fast workout that can offer the benefits of traditional strength training but without the time investment.

Here are the key takeaways that can help you train efficiently.

1. Emphasise Multi-Joint, Bilateral Movements

As much as we all love the “leg day” memes, the standard way of training is a time sink due to specialisation—and that’s not including warmups and stretching—the researchers suggest.

Instead of the usual recommendation to train two to three times weekly, it’s possible to achieve strength goals by just training once a week instead, according to study co-author Brad Schoenfeld, Ph.D., C.S.C.S., assistant professor in exercise science at CUNY Lehman College and author of Science and Development of Muscle Hypertrophy.

He told Runner’s World that the way to make it work is by focusing on a full range of motion, multi-joint movements, and bilateral moves—which means working both sides simultaneously.

You’ll still be training by muscle group—yes, you get your leg day, but it’s also arm day, back day, and core day—and doing about four sets per group, using a six to 15 rep range per set. The researchers suggested this trio of exercises as a starting point:

• Leg press/squat
• Upper body pulling exercise, like a pull-up
• Upper body pushing exercise, like a bench press

2. Streamline Your Sets

Another variable that can make a difference, Schoenfeld said, is to focus on a couple of efficient set types.

Go for supersets, which are two or more exercises performed back to back with just a short rest between them, as well as drop sets, which involve using a heavier weight and higher repetitions and then “dropping” down in weight until the muscle is fatigued.

“If you’re new to strength training, the advice would be to start with relatively lighter loads for supersets and drop sets, and use a higher rep range,” Schoenfeld said. “That will get you used to the movement and keep you in proper form.”

3. Use Dynamic Warmups

Although it can be tempting to skip a warmup if you’re short on time, that’s just going to sabotage you in the long run, Schoenfeld said. But that doesn’t mean you have to do an extensive sequence.

Instead, plan out which training exercises you’ll be doing and create a warmup that’s similar to an unloaded, gentle version of that. Not only does that warm up your muscles, but it fires up the neuromuscular signals that prep you for exercise. For example, if you’ll be doing back squats, hip thrusts, and renegade rows, warm up with bodyweight squats, glute bridges, and inchworms.

Also, Schoenfeld added, you can limit warmups to a few reps before performing each round of exercises, rather than doing a longer pre-workout warmup. And unless it feels good to you, stretching before or after is usually not necessary for strength training, he said.

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But there’s another training modality that’s been around for decades and coming back into the mix called peripheral heart action (PHA) training, that may be even more beneficial for stronger, speedier miles. To find out what the advantages of PHA workouts are and how to use them in your training, we chatted with Kourtney Thomas, C.S.C.S., a trainer in the St. Louis area, and Noam Tamir, C.S.C.S., founder and CEO of TS Fitness in New York City.

What Is Peripheral Heart Action (PHA) Training?

While PHA training has been around since the 1940s and was subsequently used by bodybuilders in the ’60s, its popularity among a broader range of athletes—including those focused on endurance—is growing as of late.

According to the National Academy of Sports Medicine (NASM), PHA training is similar to circuit training in that you move from exercise to exercise with little to no rest, but with PHA training, you purposely alternate between upper- and lower-body movements.

The blood circulates between your upper and lower body and builds better muscle strength and

endurance because you can maximise your efforts

While the upper-to-lower-body format of a PHA workout is fixed, there’s room to play with the structure of it, according to Thomas. You can do a timed workout (for example, 1 to 3 sets of 30 seconds or 1 minute per exercise with 0 to 2 minutes rest between sets), or you can work by sets and reps (for example, 2 to 4 sets of 12 to 15 reps with 0 to 2 mins rest between sets).

“You can make your workout as short as 10 to 15 minutes, or a bit longer, depending on your energy and how you put it together,” Thomas says. “PHA workouts should be intense, but they’ll err on the side of moderately intense—versus a HIIT workout, for instance—and are a great match for endurance runners.”

PHA training differs from a traditional HIIT workout in that the goal is to sustain an elevated heart rate by sending the blood flow to different parts of your body throughout your workout versus spiking it up high and letting it recover low like during HIIT, says Thomas. And it’s different from traditional circuits in the exercise selection, she says. With circuit training, you might choose exercises almost like a traditional bodybuilding circuit—all upper body during one workout session, for example. But for PHA training, you alternate between upper and lower body.

What Are the Benefits of PHA Training?

Because PHA workouts are a combination of strength and cardiovascular training, you’re in constant movement, sustaining an elevated heart rate that gives you “big bang for your workout buck,” says Thomas.

Thomas points out that endurance running and training are all about getting comfortable at a higher sustained heart rate, and PHA is a little like the strength training version of that. “This workout format enhances a cardiovascular endurance base while also challenging muscle endurance, so it’s a great complement to the goals of runners, all while supporting the necessity of consistent strength training,” she says. “Additionally, PHA training is highly efficient, so it’s a great choice for an effective workout without a ton of time investment.”

Tamir adds that PHA training is great for working on any individual muscle imbalances and weaknesses you may have.

“If you have weak glutes or hamstrings, you can focus the lower-body portion on hip- dominant exercises. If you have weak shoulders, you can focus the upper-body portion on those specific muscles,” he says.

It’s a great option for runners because it requires you to work the upper body, which many of us skip to focus on our legs—the prime movers of running—but upper-body strength is important for a stronger arm swing and better running efficiency.

Plus, in a 2015 European Journal of Applied Physiology study—which was “the first longitudinal 12-week study to complete such an exhaustive analysis of PHA training,” according to Len Kravitz, Ph.D., a professor and exercise science researcher at the University of New Mexico—researchers found that participants who performed PHA workouts had a greater increase in muscular strength and maximum oxygen consumption than participants who performed HIIT workouts.

So How Can You Incorporate PHA Training into Your Routine?

While training choices are always individual—you should keep in mind what you know about your body, your training plan effort, and your recovery requirements—both Tamir and Thomas agree that runners can incorporate PHA workouts into their routines two to three times a week.

“I’d consider PHA training something to add to the rotation of cross-training workout options,” Thomas says. “Sometimes, a person may want or need or be in a training phase that accommodates more high intensity, but sometimes not. PHA is a great choice for a more moderate workout, allowing for workout diversity.”

It’s important to make sure you’re getting enough recovery time in between your workouts to prevent any injuries and make sure your muscles are fresh. “You don’t want to overtrain,” Tamir says. “You should only do PHA workouts if you’ve had at least 48 hours to recover your muscles from a hard run or other workout.”

For additional injury protection, you also want to make sure you’re properly warmed up and you’re doing each exercise in your PHA workout with the proper form. Exercises you can do to warm up before a PHA workout can include the following, according to Tamir:

• Cat-Cow
• Bird Dog
• Spiderman Lunge
• T-Spine Rotation
• Inch Worm
• Good Morning
• Toe Touch to Squat

With all that said, here are two PHA workouts you can add to your routine, courtesy of Thomas.

PHA Training Workout 1:

Perform 12 to 15 reps of each exercise. Complete the circuit 1 to 3 times through. Rest 60 to 90 seconds between circuits.

• Push-Up
• Squat
• Dumbbell Bent-Over Row
• Alternating Reverse Lunge
• Dumbbell Curl and Press
• Dumbbell Deadlift

PHA Training Workout 2:

Perform 10 to 12 reps of each exercise. Complete the circuit 1 to 3 times through. Rest 60 to 90 seconds between circuits.

• Dumbbell Overhead Press
• Hip Thrust
• Lat Pulldown (or Pull-Up)
• Side Lunge
• Triceps Dip
• Skater Hop

→ The Bottom Line: PHA training is great to build the muscle strength and cardiovascular endurance necessary for strong, speedy miles. You can incorporate it into your routine two to three times a week as long as you’re mindful of getting enough recovery time in between workouts. A proper warmup is necessary before PHA workouts to minimise injury risk as well.

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Functional training, though, is one method that research shows is effective for everyone from children to grandma and grandpa, as well as athletes like us runners. This type of training strengthens the major muscle groups needed for the positions and movements that healthy running requires, and it also addresses mobility to encourage good form.

“Running is essentially a single-leg sport, requiring impressive muscular strength and endurance,” says Nicole Ramos, P.T., D.P.T., a physical therapist and fitness coach at Shift Integrative Medicine. “Prioritising functional strength work as part of your training routine can help improve your pace and endurance and prevent overuse injuries.”

By breaking down the movements needed to function as a runner (think: hip flexion and extension, single-leg and oblique stability), you begin to see some basic functional exercises that can promote those specific patterns and muscle needs. Playing with speed and resistance can improve strength and power within these functional movement patterns. Running, unlike most sports, does not require fancy equipment to perform. Your body is your most powerful tool. Therefore, working your body in the ways that emphasize functional movement patterns can help improve the propulsion and dynamic stability you need to move through these positions safely and swiftly.

To get you started, here are eight functional training exercises that are especially beneficial for runners. Typically, dynamic stretching and functional exercises are best performed prior to a workout so that your muscles are warmed up and and your joints are loose and ready to perform the movements required for your workout. Try mixing these exercises into your pre-running routine or adding resistance the functional exercises such as squats and walking lunges on strength-training days.

How to use this list: These functional exercises are demonstrated by Jess Movold, NASM-certified trainer and Runner’s World+ Run Coach. Prior to a run, spend about 30 to 60 seconds performing each dynamic stretch (quad stretches, hip openers and hamstring scoops). On strength training days, perform each exercise with body weight only for 30 seconds, or load the exercises such as the squats and lunges with enough resistance that you can only perform 10 reps before needing a rest break. Perform 2 to 3 sets of 10 at this resistance level to improve strength and prevent running related injuries.

Dynamic Stretches:

Dynamic stretches are functional exercises because they are typically performed in positions and movement patterns similar to those needed to perform a daily task specific to runners. According to research identified by the National Strength and Conditioning Association (NSCA), dynamic stretching has been shown to improve running performance.

Quad Stretch

Why: Quad stretches help lengthen and stretch the quadriceps muscle on the front of the hip and thigh by promoting improved pelvic alignment and extension for walking and running.

How: Start standing with feet hip-width apart. Bend right knee to draw right foot to butt. Grab right ankle with right hand as you reach left arm straight up toward the ceiling. Keep pelvis tucked and knees aligned to feel a nice stretch along the front of the thigh. Hold for 5 seconds, then return to starting position, and repeat with the left leg. Continue to alternate.

Hip Opener

Why: This stretch promotes hip flexion, abduction, and external rotation to allow for improved hip mobility during your workout.

How: Begin standing with feet hip-width apart. Draw left foot up to right hip and let the left knee fall outward as you grab the left ankle to support the leg. Hold for a brief stretch in this position before performing the same move on the opposite side. Continue to alternate. You should feel this throughout the outer and inner hip and groin.

Hamstring Scoop

Why: This is a great stretch to promote hamstring lengthening for reduced risk of a hamstring injury while running.

How: From standing, bend right knee as you step left heel forward with left leg straight and send hips back to bend forward. Scooping both hands along the floor from hip to toe before returning to stand. Repeat on other leg. Continue to alternate this movement while standing in place or walking forward, switching side-to-side.

Deep Squat

Why: Deep squats promote hip mobility while also emphasizing the work of the gluteus maximus, hamstrings, and quadriceps—all important muscles for running and gait.

How: Begin standing with feet wider than hip-width apart and toes slightly turned out. Clasp hands in front of chest for balance. Send hips back and bend knees to lower hips down to the floor without rounding out your back—keep your chest lifted. Engage glutes to push back up to starting position. Repeat.

Walking Lunge

Why: Walking lunges promote sagittal plane (forward and backward) mobility while requiring lateral stability. Both of these are essential for maintaining a smooth and healthy alignment while running and for preventing dynamic valgus that can often lead to knee or other injuries of the lower extremities.

How: Start standing with hands on hips and feet parallel. Step right foot forward and bend knees to lower down so that legs form 90-degree angles, making sure to keep the front knee in line with toes. Press through right foot to return to standing and repeat deep lunge on left leg. Continue walking for about 20 feet.

Bulgarian Split Squat

Why: Running is a single-leg sport, meaning you leap and land on one leg at a time, thus it requires single-leg stability as well as the ability to propel your whole body off of one leg. That’s a lot of strength required to go through a simple motion! Bulgarian split squats challenge all of the major muscles in your hip and leg, but do not try a Bulgarian split squat until you are comfortable with a double-leg squat.

How: Stand with right foot behind you, resting on a low bench or chair. Clasp hands in front of chest for balance. Slowly and with control, bend left knee to lower down right knee down to floor. Press through left heel to return to starting position. Repeat for 30 seconds, then switch legs.

Single-Leg Hop

Why: Running is a plyometric sport, meaning the muscles must shorten and lengthen quickly to provide power and propulsion. Because this is done one leg at a time, single-leg hopping is a great way to work on single-leg strength, stability, and power for stronger, faster running.

How: Balance on left foot in front of a step or low box. Clasp hands in front of chest for balance. Using just the left leg, hop up onto the step, then hop back down. Stay light on your foot. Try to do these in front of a mirror to make sure your knee is staying straight (not going inward) with each hop. Repeat for 30 seconds then do the same on the left leg.

Box Jump

Why: Box jumps combine the squat positioning with the power element that make it an excellent combined exercise for both hip and leg strengthening as well as power production. By incorporating all the muscles from the gluteus maximus and quads to the calf muscles, it is an excellent functional exercise for runners of all levels.

How: Stand with feet hip-width apart in front of a box. Make sure you have room to perform a squat before propelling yourself up to the box height of your choice. Send hips back to squat down then quickly jump up onto the box. Hop back down and repeat. Try a box height that is just high and challenging enough that you feel it would be hard to do more than 10 in a row.

Images: Julia Hembree Smith

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In one (very sweaty) move, it simultaneously strengthens your body, kicks your cardio into high gear, and boosts your ability to quickly produce power – a critical factor if you are trying to shave a few seconds off that 5-K time. Plus, you can perform burpees anytime, anywhere. Use a few light sets as a dynamic pre-run warm-up (along with this set), crank some out on an off day, or really challenge yourself by doing a few in the middle of a high-intensity interval run.

The classic burpee works great, but the move can can be adapted in creative ways once you’ve mastered the tried-and-true approach. To prove our point, we recruited the ever-creative Mike Donavanik, to share five burpee variations that should be part of every runner’s workout routine.

1. Traditional Burpee

Okay, we’d be remiss not to mention old faithful first. Master this before moving onto the other burpee variations.

How to do it: Get in a high-plank position, hands directly under your shoulders with your body forming a straight line from head to toes. Perform one standard pushup, then kick your feet forward so that they land to the outside of your hands. Lift your hands off the floor and explosively jump straight up into the air. Land softly, coming down into a deep squat. Place your hands on the floor and kick your legs back into the plank position. That’s one rep. Perform five sets of six to 10 reps.

2. Single-Leg Burpee

Running is a single-leg sport. At any given second, only one foot is on the ground. The same holds true for this next-level burpee variation, helping you develop single-leg strength and endurance.

How to do it: Get in a high-plank position and lift one foot into the air. From here, perform a pushup, then kick your planted foot forward so that it lands to the outside of your hand. With your one foot still elevated, lift your hands off the floor and explosively jump straight up into the air and land softly. Place your hands back on the floor and kick your planted foot back to return to the plank position. That’s one rep. Perform five reps, then repeat on the opposite side for a total of five sets.

3. Swing-Through Burpee

As close to running as a burpee will ever get, this variation boosts your unilateral strength and stability while honing in on your stride’s swing-through phase.

How to do it: Get in a high-plank position. Perform a pushup, then kick one foot forward so that it lands to the outside of your hand. Shift your weight into that planted foot and hip, and lift your hands off the floor as you explosively jump straight up into the air, swinging your opposite leg up as a high knee in front of your torso. Land softly on the side of your planted foot, then kick both feet back to return to the plank position. Repeat on the opposite leg. That’s one rep. Perform five sets of five reps.

4. Jump-Lunge Burpee

The burpee and lunge, together at last. This plyo-hybrid is all about building strength, stability, and power through the hips. Prioritise form over rep count.

How to do it: Get in a high-plank position. Perform a pushup, then kick your feet forward so that they land to the outside of your hands. Lift your hands off the floor and explosively jump straight up into the air. Land softly in a lunge, then immediately jump back up, scissoring your legs to reverse the lunge. Do one more small jump and land with your feet together in a squat position. Place your hands on the floor and kick your feet back to return to the plank position. That’s one rep. Perform five sets of five reps.

5. Pop-Up Burpee

Strong glutes are a runner’s best friend, increasing speed and power, and warding off issues such as IT-band syndrome and runner’s knee. This move delivers in the most brutal way possible.

How to do it: Get in a high-plank position. Perform a pushup, shift your weight into your hands, and pull your knees forward so that they end up to the inside of your hands on the floor. (Don’t let your knees smack into the floor.) Lift your hands off the floor so that you’re sitting on your knees and your toes are braced and flexed on the floor. Swing your arms, drive through your feet, and snap your hips forward to jump up, landing in a squat position. Jump straight up into the air, land softly in a deep squat, then place your hands on the floor and kick your feet back to return to the plank position. That’s one rep. Perform five sets of six to 10 reps.

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He recommends doing this routine two or three times a week. Once you can do these exercises comfortably with proper form, add weight. Temme says that runners should work up to being able to do six to eight repetitions with a weight that is heavy enough so that the last few repetitions in a set are difficult. This helps mimic the stress load placed on the body while running.

Side Plank

Start on your left side. Tighten your abs and lift your hips up. Hold for 30 seconds, then relax. Switch sides and repeat, aiming for five reps on each side.

Make it harder: Lift your top leg while in the plank position.

Single-Leg Lunge

Stand in front of a bench or chair and place your left foot on it. Squat down until your right thigh is parallel with the ground. Beginners should start with 10 repetitions (on each side), with the goal of working up to 20 repetitions.

Make it harder: Once you can do 20 reps with proper form, hold dumbbells.

Single-Leg Deadlift

Stand on your left leg. Keeping your back straight, bend forward and reach for the ground. Return to standing and repeat. Start with 10 reps (on each side), with the goal of working up to 20 reps.

Make it harder: Once you can do 20 reps with proper form, hold dumbbells.

Single-Leg Calf Raise

Stand on your right leg – feel free to touch a wall or chair for balance. Slowly lift up onto your toes, then lower down. Work up to 30 reps on each leg.

Make it harder: Once you can do 30 reps on each leg with proper form – and not using anything for balance – you can hold dumbbells.

Single-Leg Bridge

Lie with knees bent and arms extended out. Straighten your right leg. Tighten your glutes and lift your hips. Hold for a few seconds, then lower down. Work up to 25 repetitions on each leg.

Make it harder: Once you can do 25 reps on each leg with proper form, fold your arms across your chest.

Side Leg Lift

Lie on your side with your legs extended out. Lift your right leg up slowly, then lower it slowly. Do not allow your pelvis to roll forward or backward. Work up to 30 repetitions on each side.

Make it harder: Once you can do 30 reps with proper form, wear ankle weights.

The post 6 Exercises for Strong Muscles & Healthy Joints appeared first on Runner's World.

But runners need a different strength-training program than your standard gym rat. Instead of pushing weight away from the body with bicep curls, leg extensions, and bench presses, runners should focus on targeting the key muscles that will keep them balanced.

We asked our experts to come up with 10 essential strength exercises for runners. Worried about fitting this routine into your training schedule? Don’t worry, these 10 exercises take 30 minutes to complete and can be done twice a week. Try adding them to your easy or cross-training days.

1. PLANKS

Prop yourself up on your elbows with your feet slightly apart. Make sure your body is aligned, your abdominal muscles are tight, and shoulders are directly above the elbows and down and back, not hunched up. Hold this position for 45 seconds to one minute. Gradually add time as your core gets stronger.

Modifications: Plank variations include: side planks to target obliques, single leg planks, spider planks, mountain climber planks, and supine planks.

Repetitions: 3 to 5

Muscles worked: core, lower back, shoulders

2. Lower-Body Russian Twist

Lie on your back with your upper legs perpendicular to the floor and your knees bent 90-degrees. 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.

Modification: To make it harder, keep your legs straight.

Repetitions: 10 to 12

Muscles worked: core

3. SCORPION

Get into pushup position but with your feet on a bench. Raise your right knee toward your left shoulder as you rotate your hips up and to the left as far as you can. Then reverse directions, rotating your hips up and to the right, and try to touch your right foot to the back of your left shoulder (you won’t be able to do it). That’s one repetition. Continue for 30 seconds with your right leg, then switch legs.

Modifications: To make it easier, do step one of the exercise, twisting in just one direction. To make it harder, instead of putting your feet on a bench, do the exercise with your shins on a stability ball.

Repetitions: As many as you can in 30 seconds

Muscles worked: shoulders, core

4. 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.

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: Raise your thighs and arms off the ground while your torso stays in contact with the ground.

Modifications: To make it harder, hold light dumbbells.

Repetitions: 10 to 12

Muscles worked: lower back, glutes, middle back, shoulders

5. Kettlebell Squats With Overhead Press

Hold the kettlebell 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 kettlebell above your head, and as you stand back up, return the kettlebell to the original position.

Modifications: Do the squat without the overhead raise by just keeping the kettlebell in the center chest position for the duration of the exercise.

Repetitions: 10 to 12

Muscles worked: glutes, quads, hamstrings, lower back, upper back, shoulders

6. 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. That’s one repetition.

Modification: To make it easier, hold dumbbells at shoulder level.

Repetitions: 6 to 8 (each leg)

Muscles worked: quadriceps, hamstrings, glutes, shoulders, core

7. Stability Ball Jackknife

Get into pushup position but instead of placing your feet on the floor, rest 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.

Modification: To make it easier, pull your knees as close as you can to your chest without lifting your hips into the air, and return to the starting position.

Repetitions: 10 to 12

Muscles worked: shoulders, core

8. Stability Ball Hip Extension

Modifications: To make it easier, only do steps one and two, and skip the leg curl. To make it harder, do the exercise with just one leg, holding the other leg in the air above your hips.

Repetitions: 6 to 8

Muscles worked: hamstrings, glutes, core

9. Rotational Shoulder Press

Modification: To make it easier, do half of the repetitions without the rotations.

Repetitions: 6 to 8

Muscles worked: shoulders, triceps, core

10. Alternating Dumbbell Roll

Modification: To make it easier, perform the move with both hands at once (using both hands requires less core stability).

Repetitions: 10 to 12

Muscles worked: middle back, biceps, core

The post 10 Essential Strength Training Exercises For Runners! appeared first on Runner's World.

Stand tall. Step forward and left with your right leg, crossing over your left leg, and lower into a lunge. Use your right leg to return to starting position, driving through your heel. Repeat with your left leg. Alternate for two or three sets of five repetitions per side.

Curtsy Lunge

Stand with feet hip-width apart. Keeping your weight on your left leg, step your right foot behind and beyond your left leg until you end in a lunge. Drive back to starting position by pushing through your left heel. Perform two or three sets of three to five reps per leg.

Drop Lunge

From standing, pivot and step back with your left foot. Lower into a left side lunge, keeping your right leg straight. Push through your left leg to return to standing, then repeat on the other side. Complete two or three sets of three to five reps per leg.

Single-Leg Romanian Deadlift

Shift your weight onto your left leg and let your knee bend slightly. Keeping your right leg slightly bent, lower your chest toward the floor, allowing your right foot to lift. Return to start. Complete two or three sets of five reps per side.

Bulgarian Split Squat

Take a small step away from a bench, box, or step. Reach your right foot back and rest it on the bench. Bend your left knee to lower as far as you can with control. Push through your left foot to stand. Do two or three sets of five reps per side.

Front Foot Elevated Step-Back Lunge

Stand on a low box, bench, or step. With your left foot, take a large step backward and lower your left knee. Push through your right heel to stand. Do two or three sets of five reps per side, and up the box height as you progress.

Single-Leg Squat Tapping Wall

Stand with your heels a foot-length away from a wall. Balance on your right leg and lower until your butt lightly touches the wall. Drive through your right heel to stand and continue for 30 reps. Repeat on your left leg. Do two sets.

Resistance Band Lateral Walk

With a band around your ankles, lower into a quarter-squat, take a quick step to the left, and follow with your right foot. Continue taking quick steps to the left until you reach 30, then repeat in the opposite direction. Do three or four sets in each direction.

Mountain Climbers

Assume a pushup position and brace your core. Drive one knee toward your chest, then return your raised foot to the starting position while driving the opposite knee toward your chest. Do three or four sets of 15 reps per leg, alternating legs as quickly as possible.

The post 9 Strength Moves That Will Upgrade Your Running appeared first on Runner's World.

“When your foot hits the ground, the more elastic or reactive you are, the better you’re able to spring off without losing any energy,” says strength and conditioning coach Kris Beattie, from Limerick, Ireland. In a new study, he put runners through a 40-week program incorporating reactive strength exercises. The result? Increased running economy, or the ability to use oxygen efficiently and therefore run faster.

Reactive-strength training also protects against injury, but requires ongoing maintenance – the study’s control group, which did run training only, lost reactive strength over the same period of time.

Fortunately, you don’t need a complex program of skips and bounds. Rather, Beattie says, runners benefit most from two simple moves that progress over time, combined with strengthening and stabilising exercises.

Do this routine twice a week during your 5K training, preferably on the same day as a hard workout or long run.

RELATED: 5 Weeks To Your First 5km!

Pogo Jumps

Adjust these moves every few weeks to build springiness.

Weeks 1-3: With feet hip-width apart, jump at about 70 percent max effort. Land quietly on straight legs, freeze a moment, then jump again. Do three sets of eight jumps.

Weeks 4-6: Repeat, but lean forward to travel a few feet with each jump.

Weeks 7-9: Go back to stationary jumps, but do them quickly and jump as high as you can. Do three sets of three.

Weeks 8-12: Take your jumps slightly forward, jumping as high and as fast as you can. Do three sets of five.

Single-Leg Hops

Recover for two to three minutes between sets of hops and jumps: You’ll be feeling them in your calves.

Weeks 1-3: Stand on your right leg and hop up. Land quietly, keeping your leg straight, and repeat. Do three sets of eight per leg.

Weeks 4-6: Repeat, but lean forward to travel a few feet with each hop.

Weeks 7-9: Return to stationary hops, but do them quickly and jump as high as you can. Do three sets of three per leg.

Weeks 8-12: Take your hops slightly forward, jumping as high and as fast as you can. Do three sets of five per leg.

Bridges

Build strength: Do these moves after jumping and hopping as a continuous circuit, three times.

Lie on your back with feet hip-width apart. Press into your heels and lift your hips until your knees are bent 45 degrees. Hold for 20 seconds in week 1; add five seconds each week. Once you reach 45 seconds, drop to 30 and do single-leg bridges, resting your hands on your hips to ensure that they stay level.

Planks

Rise up on your elbows and toes with your feet apart. Keep your core tight and your shoulders above your elbows. Hold for 20 seconds in week 1; add five seconds each week. Once you reach 45 seconds, drop to 20 and alternate lifting your left arm and right leg, then your right arm and left leg, for a few seconds each.

Side Planks

Rise up on your left elbow with your legs straight, core tight, and right arm up. Hold for 20 seconds in week 1; add five seconds each week. Repeat on the right. Once you reach 45 seconds, drop to 20 and lift and lower your top leg as you hold.

RELATED: 8 Yoga Moves for Time-Crunched Runners

Split Squats

Step your left foot directly forward. Lower, then push through your left heel to rise (without bringing your feet back together as you would in a lunge). Do 12 reps, then repeat on the opposite leg. In weeks 7 through 12, progress to a reverse lunge.

The post 6 Moves To Build Springiness & Strength appeared first on Runner's World.

At the Furman Institute of Running and Scientific Training (FIRST), we hear from runners who want to get faster, from those who simply want to enjoy the sport for life, and from those who’ve given up on running entirely. They’ve stopped because injuries have made it too frustrating or too painful to continue.

RELATED: 3 Ways To Run All Out (And Get Faster)!

The two of us – both longtime runners – spend a lot of time discussing what we can do now to increase the likelihood that we’ll log kays well into old age. We want to be able to keep doing what we love to do – and that’s probably a goal of yours, too.

RELATED: 10 Simple Moves To Injury-Proof Your Body!

Based on our experiences as athletes, coaches, and exercise scientists, we developed the 7-Hour Workout Week, which is detailed in our new book Train Smart, Run Forever. The plan includes activities to enhance cardiorespiratory endurance, muscular strength and endurance, and flexibility. Many runners have confessed that they skip the resistance training, stretching, and cross-training we recommend, but these exercises are critical for staying healthy as you become fitter and faster.

Box Step-up

Place your left foot on a box that allows your thigh to be parallel to the ground. Push through your left heel and leg to stand, then step down with your right leg. Repeat 30 seconds, then switch sides.

Hip Extension Leg Curl with Exercise Ball

Lie on the floor with your heels atop the ball and your arms by your sides. Raise your hips so your body forms a straight line. Pull the ball toward your butt, then roll it back. Repeat 30 times.

Bird Dog

From all fours, reach forward with your right arm and backward with your left leg so both are parallel to the floor. Hold three seconds, return to starting position, then switch sides. Do 15 reps on each side.

Single-leg Wall Squat with Exercise Ball

Wedge the ball between your back and a wall. Step out and lower into a squat. Extend your right leg, push through your left leg to stand, then lower. Repeat 20 times, then switch sides.

Kickback with Resistance Band

While standing, loop a resistance band just above your ankles. Lift your right foot just off the ground and drive it behind you. Pause, then return to starting position. Do 15 reps, then switch sides.

RELATED: The 5 Best Static Stretches to Do After Your Run

Single-Leg Bridge/Pelvic Thrust

Lie on your back, feet under your knees. Straighten your left leg and push through your right heel to raise your butt. Pause, then slowly lower. Do 20 reps, then switch sides.

Dumbbell Clocker Shoulder Raise

Hold light dumbbells. Imagining that you’re at the center of a clock facing 12, raise your arms until they’re parallel to the ground at clock position 12, then lower. Repeat at 1 and 11, 2 and 10, and 3 and 9. Perform this sequence 4 more times.

Reverse Crunch with Exercise Ball

Roll over the ball so your hands are on the floor in front of it. Walk your hands out until they’re below your shoulders and your lower legs rest on the ball. Bend your knees and hips to pull the ball in, then roll it back. Repeat for 60 seconds.

NEXT STEP: 5 Dynamic Stretches to Do Before Every Run

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HEAD UP

(A) Lie on your back with your head resting on the floor and your arms relaxed along your sides. Tuck your chin towards your chest until you feel a gentle stretch in the back of your neck, but make sure the muscles in the front of your neck remain relaxed. “The goal is to find a neutral position, which is different for everyone,” says physical therapist Merrill.

(B) Then, lift your head less than 3cm off the floor, keeping your chin in the same tucked position it was in when your head was on the floor. Hold for 10 seconds, then relax back down to the floor. Do one set of 10 to 15 reps.

What it does: Activates the front of the neck, while lengthening and relaxing the back of the neck – which neutralises the improper neck curve and restores normal balance between front and back. “Learning to keep your head neutral makes breathing easier,” says Merrill, “and decreases upper-body fatigue.”

THORACIC SPINE MOBILISATION

(A) Lie on a foam roller positioned at your mid-back, perpendicular to your body so that you and the roller make a ‘T’, with your hands behind your head to support your head and neck, engaging your abs so your lower back doesn’t arch.

(B) Use your feet to move your body slowly up and down the roller without going past the base of your neck or the bottom of your rib cage. While keeping your head supported, encourage your mid-back to bend in the reverse of its normal, forward curve. Roll for 1 to 3min.

What it does: Opens and mobilises the thoracic spine (upper to mid-back) and ribs to counter their tendency to round forward. This helps with respiration, and with the spine’s ability to rotate, by loosening tight muscles and allowing the spine to be in a more neutral position. “The move helps your arms to swing opposite your legs during your running stride to counter the lower-body torque, which allows for spinal rotation,” Merrill says. “If your upper body can’t rotate well, the energy created by your lower body gets stuck and can create overuse injuries in your lower back, hips, knees, and/or lower leg.”

Scapular Wall Slide

(A) Stand against a wall with your legs straight and feet shoulder-width apart. Lay your arms flat against the wall so they and your head make a ‘W’ shape. Keep your neck muscles (upper trapezius) relaxed to allow your lower trapezius to do most of the work.

(B) Slide your arms up the wall while straightening them as high as you can without tensing your neck.

(C) Slide your arms back down. Do as many as you can without losing form (roughly 10 to 20).

What it does: Strengthens the lower trapezius while opening your chest to minimise rounding forward and hunching your shoulders up to your ears. This also allows for better respiration and encourages a more efficient and powerful arm swing.

STIFF-LEGGED DEADLIFT

(A) Anchor a medium-tension cord around something stable at about ankle height. Hold the handles of the cord in your hands while facing where the cord is anchored.

(B) With a slight bend in your knees, engage your glutes to stick your sitting bones back as you lean forward, reaching your arms out in front of you. Come back to starting position while keeping weight on your heels, maintaining a flat back and concentrating on using your glutes and hamstrings to bring you to standing. Make sure not to bend your arms to bring yourself back up to standing; rather, focus on firing your backside muscles. Repeat until fatigue compromises form.

What it does: Opens the front of your hips (psoas, hip flexors, abdominals, iliacus) while it fires the back of the hip area (glutes, hamstrings, lower back). “This is a powerful length and strength exercise, for hamstrings in particular,” says Sam Iannetta, a personal trainer.

CHEST OPENER

(A) Lie on a 900mm-long foam roller lengthwise, so that the roller lines up with your spine and your head rests on one end. Keep your knees bent and in line with your hips, with your feet flat on the floor, and engage your abs so your lower back doesn’t arch and rise off the roller. (Using your core also ensures you’ll get the best possible stretch in your shoulders.) (B) Reach your arms out to the sides and relax them so they fall as close to the floor as possible, keeping your elbows bent. (C) Move your arms up and down the sides of your body (like you’re doing a snow angel), breathing deeply and holding any particularly tight spots for a few extra breaths. Be sure to keep your lower back flat on the roller. Spend three to five minutes doing this and notice gravity encouraging your forearms closer and closer to the floor. “The goal is to get your forearms flat on the ground through the whole range of arm movement,” says physical therapist Merrill.

What it does: Stretches lats (latissimus dorsi), anterior ribs, pectorals, anterior deltoids, and nerves that travel into your arms. This helps you minimise the forward rounding of your shoulders, which in turn creates a better arm swing, improved bloodflow into the arms, and less upper-body fatigue, pain, and stiffness. Runners who hold tension in their shoulders and upper back should find relief with this exercise. It also has the largest benefit for respiration.

PELVIC THRUST HIP STRETCH

(A) Anchor a closed-looped, medium-tension cord around something stable at about waist height. Step through the cord and rest the loop on your hip bones. (You can also use the same low-tension cord you’ll use in the Upper W  wrapped across the front of your waist to create enough tension.) Start with your feet shoulder-width apart and knees slightly bent, facing away from where the cord is anchored. (B) Lower to a squat by sticking out your sit bones and keeping your lower back flat. Then stand up straight, doing a slight pelvic thrust at the end of the motion to feel a stretch in the front of your hips. Repeat until fatigue compromises form.

What it does: Strengthens the gluteus muscles, hamstrings, and hips while opening and stretching the hip flexors, the front side of the psoas, and the iliacus. “This is a good counter to extended periods of sitting, which can shorten and tighten hip flexors,” says Iannetta. “This move allows the hips to settle into a more neutral position.”

THE FOUNDER

(A) Start with your feet shoulder-width apart, knees slightly bent. Push your hips back behind you while keeping your knees in line with your feet (and not too far forward). Lean your trunk slightly forward – you want your trunk at a 45-degree angle from your quads. (B) Keeping your lower back flat and still, raise your chest by using your upper back and ribs. Keep your abs and glutes tight to prevent your lower back from arching. Your chin should also stay gently tucked so your neck is neutral. (C) Put your weight fully on your heels while you lift your chest, open up your shoulders, and raise your arms above your head. Hold that position for a breath or two. (D) Release your arms so they’re slightly behind your hips. Take a deep breath and hold for 10 seconds; repeat five to 10 times. “The basis of the Founder is learning to stretch and then integrate the posterior chain of muscles,” says Foundation Training creator Eric Goodman.

What it does: “This move decompresses the spine and anchors the pelvis to create a stable base,” says Goodman. “When your torso can rest on that stable base, you start to run very softly, quickly, and efficiently.”

UPPER W

(A) Slide your arms through the handles of a low-tension cord that’s anchored high enough to allow the handles to rest in the creases of your elbows. Stand with your knees slightly bent and your feet shoulder-width apart. Start with your palms facing each other, and your arms making a 90-degree bend at the elbow. (Focus on keeping your shoulders down and away from your ears, and keeping your hands and elbows in a perpendicular line to the ground.) (B) Breathe in and pull your arms back so that your arms and head make the shape of a W, with your elbows at shoulder height, keeping your forearms at 90 degrees. Hold for two seconds, breathe out, and release with control. Repeat until your form begins to deteriorate.

What it does: “Opening the muscles in your chest,” says personal trainer Iannetta, “and engaging the postural muscles in your back, helps you stand more upright and adds space to the diaphragm and abdominals .”

OVERHEAD SQUAT

(A) Stand with your heels shoulder-width apart, toes pointing slightly out. Your arms should be overhead, just behind your ears, in a ‘Y’ position with thumbs pointed back. Stick your butt out so your trunk leans forward slightly. (B) Squat as low as you can by bending your knees, while sticking out your sit bones and keeping your lower back flat. Drive out your knees so they line up over your feet, keeping your feet planted and only slightly toed out, if needed. If looking from the side, your hands should be directly above your feet at the bottom of the squat (thighs just below parallel to the ground). Stand up by straightening your knees and then driving your hips forward, keeping your weight on your heels to engage your glutes. Do as many repetitions as you can without losing form.

What it does: “This movement uses muscles from your feet to your chest and neck, and demands that all the muscles work through a large range of movement to control body position,” says physical therapist Merrill. “When we can’t do an overhead squat with good form, we have mobility, stability, and/or strength limitations that will negatively affect our running and make us more prone to breakdown.”

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Strength

Yoga practice strengthens both the key supporting muscles used in running and the underused muscles. The movement on the mat develops strength in the core, quads, hamstrings and hip flexors which will help runners to stay injury free.

Flexibility

We need strength to perform exercise but also the flexibility to move with freedom and ease. Yoga poses held for long periods of time create elasticity and loosen up the muscles, joints, ligaments and connective tissues that will ultimately help to run with more freedom.

Breathing

Breathing is one of the most important parts of Hatha yoga, the breath nourishes and guides the asana (posture) practice. Through conscious breathing we are more aware of sensations in the body, we learn that slower breathing is more relaxing, faster breathing is more energizing. When running either in sprinting or long distance we can breath to bring about a more relaxed mental state or feel more alert and focused. Breath work will increase oxygen intake and can help reduce performance anxiety.

Balance

Yoga will not only balance out the body but the mind too. Yoga teaches us to look after our bodies and having that balance of training hard and taking time to rest, recover and heal.

Posture

The foundation for efficient movement in running is posture. Yoga teaches us to elongate the spine without adding any tension. Alignment is key in yoga and as we learn to stand taller, stronger without tension we can practice this in our running technique.

Back health

For many runners back pain is a common concern. From constant impact through the legs to the back it causes strain. Yoga twists and gentle cat/cow stretches mobilise the back to help prevent any problems, for instance in the spinal discs.

Stress

Yoga helps to control emotions, which is useful for moments of discomfort. Learning to work through intense poses it on the mat is a lot like enduring a long run. Relaxation and meditation techniques in yoga help to clear the mind of worry, encouraging a better nights sleep to allow for a clear mindset prior to a big event.

Mental strength

Through yoga you cultivate improved concentration and the ability to overcome the ego, learning to accept the body and mind you have on the day and only push it as far as it will go.

The post 8 Reasons Runners Should Do Yoga appeared first on Runner's World.

Single-Leg Squats

Stand with your left foot on a box, right leg hanging off to the side. Bend your left knee to slowly squat down. Pause, then rise back up to the starting position. Do six to 12 reps on each leg.

Calf Raises

Stand with your heels off a box edge. Lift up on your toes (use a wall for support). Take your left foot off. Lower your right heel slowly. Pause; return to start. Do six to 12 reps on each leg.

Woodchop

Squat down and bring a medicine ball toward your right knee. Contract your abs as you stand up and bring the ball diagonally across your body. Do both phases of the movement slowly so you move with control in both directions. Do six to 12 reps on each side.

Deadlift

Stand with dumbbells. Hinge forward at your hips, keeping your back flat, to lower the dumbbells just below your knees. Rise up slowly to stand straight. Pause, then lower back down and repeat six to 12 times.

Single-Leg Bridge

Lie on your back with knees bent and arms at your sides. Extend your right leg out. Lift your hips slowly into the air. Pause, then return to start. Do six to 12 reps on each leg.

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Sure, living and training where big climbs abound would be ideal. Since you don’t have that type of terrain, there are some things you can do.

While you may not be able to replicate the exact vertical gain of these races, you can mimic the intensity to simulate it. Our bodies perceive exertion based on things like heart rate and breathing rate, so whether it’s a run that is straight uphill or a fast track workout, we can simulate that hard effort.

RELATED: 6 Exercises to Make You Stronger on Hills

Simulating these challenging races will require doing a portion of your training at the upper limits of your aerobic capacity and crossing into your anaerobic threshold. Stated simply, aerobic capacity refers to the body’s ability to exercise and consume adequate amounts of oxygen to meet the demands of working muscles. (You typically feel comfortable while exercising in this zone.)

As exercise intensity increases, your breathing and heart rate increase as you try to keep up with the oxygen demands of the body. Anaerobic threshold is that point in the workout where the body begins producing an abundance of lactic acid because not enough oxygen is present for working muscles. You may have experienced this phenomenon during a speed workout or during that final sprint to the finish line in a 5K.

You will want to keep your endurance training going on the trails while incorporating intensity into the mix. To minimise fatigue and injury risk, add harder efforts gradually. Start by adding one intense workout a week, and after an adjustment period of several weeks, add a second intense workout to your week. Look for any signs of overtraining: prolonged muscle soreness, fatigue, higher heart rate than normal, inability to sleep, or mental burnout.

The overall goal is a mix of endurance training and intense workouts throughout your training cycle, with at least one day a week off for rest and recovery.

Here are some suggestions that will get you mentally and physically ready for an uphill race.

Perspective: Attitude is important in any race, but especially when you know going in that you will encounter challenging situations. Entering an event of this nature requires a certain amount of mental toughness and realistic expectations, so keeping things in perspective will help. Focusing on the experience itself will be vital.

Baby steps: Begin this new adventure by finding races with limited vertical climbing at first and see how you fare. Then, gradually increase the difficulty of subsequent races. In other words, find the “easiest” trail race that appeals to you so you can get your bearings. This will allow you to adjust to greater challenges down the road.

Running form: Some runners are natural hill climbers – regardless of where they live and train – and can scale any incline with a surprising amount of ease. Runners with a short stride, a rapid leg turnover rate, and erect posture tend to do well on hills. If this is not your natural way of running, work on improving your form to closely resemble this model.

RELATED: The Best Way to Run and Race Hills

Climbing form: When climbing, pump your arms and your legs will follow. Keep your head up and eyes forward. And try this drill to figure out if your cadence is fast enough: Count the number of times your feet hit the ground within one minute while running. (It is often easier to count your steps for 15 or 30 seconds, and multiply by four or two, respectively.) The goal is 180 steps or more in one minute. If you are below this target number, Coach Jenny Hadfield has a great way to correct that over-striding.

Speedwork: Try to do this once a week. If you are new to speed, start by incorporating surges during a tempo run or on the track. For surges, try running hard for three minutes and easy for one minute. For speedwork on the track, try running a 1200 (three laps) at a hard pace, jog a 200 (half a lap) for recovery, then immediately do a 400 (one lap) at a hard pace. After three to four minutes of recovery, repeat. Gradually increase the number of sets you do.

Stairs and big inclines: An easy trick is to set a treadmill to 12-15 percent and run short bursts at this level. Some gyms have climbing machines, too, which will work both your arms and legs. Running stairs or stadium stands (a great workout whether you’re training for a hilly race or not) is another way to up the intensity and simulate climbing. Since you don’t have any hills around, you can search out overpasses or bridges in your area and do repeats. Always warm up first by running one to three kilometres easy, then tackle your “hill.” Start with two to three repeats, and build from there. (Run some of the downhill portion; it’s not all about the up.)

HIIT training: Do a high-intensity interval class or use a video and do it at home. This type of training should be an intense, high heart-rate workout that incorporates short bursts of running with other kinds of cardio and strength movements. This HIIT Plan for Runners is a great place to start.

Strength training: Add weight training to build muscular strength and stamina, targeting your calf muscles, gluteal muscles, hamstrings, and quadriceps. (You will find great workouts and exercises to help all these areas here.)

Core work: Maintaining good running posture will help minimise fatigue, so work on abdominal and back strength. (These nine core moves are perfect.) Core exercises can be done daily, or try yoga or Pilates one to two times a week.

The post How To Practice Hill Running When You Have No Hills appeared first on Runner's World.

Instructors Colleen Daly and Chris Torres, have formatted the defense moves into hour-long classes. Daly, a marathon runner, thought she had a strong fitness base – until she tried Krav. “I don’t feel I’ve had a workout that has challenged me as this has,” she says. Because Krav classes simulate attack situations, students must continue each move until the instructor calls “time,” which makes for an intense, unpredictable workout. So schedule Krav sessions just once or twice per week.

RELATED: HIIT Plan for Runners

Torres recommends learning to do the following moves with a Krav instructor to develop correct form and technique. This 24-minute partner workout is a good way to hone skills between classes.

1. Shoulder and Knee Tag (8 minutes)

You and your sparring partner face each other in the fighting stance: knees bent, feet shoulder-width apart, with one leg in front of the other and the knuckles of both forefingers resting on your cheekbones. Move by stepping in all directions, maintaining your fighting stance as you try to tap the outside of each other’s shoulders and knees. Continue for three minutes, rest for one minute, then repeat.

2. Squats (1 minute)

A strong punch comes from the core and lower body. Keep your feet shoulder-width apart, pushing your knees over your toes as you squat low, then push through your heels to stand. Repeat consistently for 60 seconds. This will be your active break between each move.

3. Arm Stop and Knee to Groin (4 minutes)

Your partner holds a tombstone striking pad and charges. Block his progress with your forearms, then grab his shoulder as you hit the pad with an “up knee.” He steps back, then charges again. Switch after two minutes.

4. Squats (1 minute)

Again, keep your feet shoulder-width apart, pushing your knees over your toes as you squat low, then push through your heels to stand. Repeat consistently for 60 seconds.

RELATED: 5 Squat Variations Every Runner Should Do

5. Punches (2 minutes)

Make a fist with your thumb on the outside of your grip. Rotate at the hips as you extend, exhale as you hit the pad, bring your hand back, then strike with your other hand. Switch after one minute.

6. Squats (1 minute)

Keep your feet shoulder-width apart, pushing your knees over your toes as you squat low, then push through your heels to stand. Repeat consistently for 60 seconds.

7. Flurry and Sprawl (6 minutes)

Throw a flurry of hard punches, going “all out.” Your partner may call “defense” to force you to drop your hips to the ground before popping up and continuing the flurry. Switch after three minutes.

8. Squats (1 minute)

One last time, keep your feet shoulder-width apart, pushing your knees over your toes as you squat low, then push through your heels to stand. Repeat consistently for 60 seconds.

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The issue: A weak core

It’s a curse of modern living that most positions you find yourself in during the day do not benefit your core muscles. Sitting at a desk, driving, standing around chatting – for most of us there are very few moments when we have perfect posture and engaged abdominal muscles.

How it affects your form

A weak core reduces you ability to utilise the strength you’ve developed in training, because you lose the connection between the central body mass and the extremities. It’s like using a door with a broken hinge – it doesn’t move very efficiently and those parts that are working are overstressed and likely to break.

A lack of core strength will also compromise your ability to maintain level hips, affecting your knee control and increasing your risk of developing a wide range of injuries, such as runner’s knee, shin splints, calf tears and high hamstring tendinopathy. 
In fact, a weak and ineffective core may be the root cause of just about every running-related injury.

The test

Lie on your back, knees bent and feet flat on the floor. Place your fingertips over the bony outcrops on the front of your pelvis, then slide them an inch inward and an inch downward. Now cough and you’ll be able to feel the muscles that travel diagonally toward your groin on each side. These are your transverse abdominus (TA) muscles. Tighten them by imagining you’re going to the toilet and then stopping the flow.

With these muscles engaged, draw in your belly button toward your spine and slightly flatten your lower back toward the floor. Keeping your fingertips over the TAs on both sides, slowly ‘march’ your legs up (about three inches) and down, while feeling for any loss of tension or shift in tension between left and right. If you can manage 25 leg lifts on each side with perfectly tensed TAs, you have core strength. If not, you need to do some work.

Recommended moves

Start by performing the test above. Aim for three sets of 25 reps each day. Then move on to the moves below.

1. Runner’s side plank

Lie on your right side and prop up your upper body using your right arm. Engage your core and raise your hips until you body forms a line from ankles to shoulder. Flex at the hip and lift your lower leg, in a ‘running’ motion. Hold for five seconds. Repeat 10 times on each leg, then do the move on the other side.

2. Stability ball bridge

Lie on your back, legs raised, heels resting on a stability ball. Lift your hips, maintaining a straight line from shoulders
to feet. Try to lift one leg off the ball and keep your balance. Do three sets of 25 daily. To make the move more difficult, fold your arms. Build this move and the side plank into your daily routine.

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If you find yourself in a pool or dam, don’t just float there. Aqua jogging is a great low-impact workout that can boost your fitness and improve your running form. As your legs move through their natural motion, the resistance of the water forces them to find a more efficient path, which can reduce some of the wobbles in your gait when you’re on land. A flotation belt allows you to “run” in deep water, so you can use the same stride as you do on hard ground. Everybody into the pool!

Get Wet

Wearing a flotation belt, start running at a depth at which your feet lightly touch the bottom; this helps you establish an upright body alignment. Then move into deeper water, maintaining your stride. Run five minutes, then rest five minutes. Repeat two to four times. Each session, increase the length of the run segment and decrease the rest until you can run for 30 minutes continuously.

Turn Up The Intensity

At first, keep your effort level easy. No huffing and puffing. After several sessions, gradually increase the turnover of your legs so you’re breathing the same as you would during a moderately paced run.

Do Some Laps

Swim a lap or two during your rest periods, or alternate pool runs with a lap workout: Swim one lap easy, rest for 20 to 30 seconds, then swim a slightly faster lap. Rest one minute, then swim two easy laps. Rest one minute, then swim two to four fast laps, resting as much as you wish after each.

Mimic Workouts

For a long run, simply run in water the same duration of time you would run on land. For speed workouts, shorten your stride and quicken your turnover, moving your legs faster, and keep the duration of your effort and recovery the same. During rest periods, move your legs slowly and gently.

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Jason asks: I’m trying to work strength training into my running routine, something I’ve never done before. I found a brief workout with dumbbells that includes deadlifts, squats, lunges, and squat thrusts. I did it for the first time last week and my legs were so sore that I couldn’t run for four days. How often am I supposed to do a workout like that? I don’t want super muscular legs, I just want strong legs for a marathon. Help!

Good job incorporating strength training into your routine. However, being sore for four days to the extent you are unable to run is not a good sign. Strength training should enhance your running, not sabotage it.

Some amount of muscle soreness is to be expected when beginning a new workout routine, but being so sore you cannot run is definitely overdoing it. Gradual, progressive overload is the way to go.

I suggest that runners strength train twice a week. And, I suggest you strength train on the same day as a run, even on a hard training run day. This may seem counter-intuitive, but by running and strength training on the same day you leave yourself a recovery day or an easy run day the day after. If you alternate running and strength training – running hard one day, lifting weights the next day – there is no recovery time.

The other benefit of running and strength training on the same day is that doubling up encourages you to use a lighter weight and reduce the number of sets and repetitions because your legs are already fatigued from a run.

Since the strength routine you’re trying left you trashed, adapt it so it can work better for you. Start with just two of those four exercises. Squats and lunges are great all purpose lower body exercises, so begin with those. Lighten the weight and reduce the number of sets and repetitions you did in the last workout.

You can even use your own body weight first, no dumbbells, and see how that feels. Focus on using correct form and going through the complete range of motion intended for these exercises rather than the amount of weight used. Add weight gradually and/or increase the number of repetitions over time.

Always allow yourself adaptation time for these new exercises before increasing the intensity with weight or reps, just as you would when increasing mileage. Adaptation varies among individuals, but expect it to take three to six weeks. It may take longer, depending upon how many kilometres a week you are running.

When you feel like you have adapted to the exercises, add one of the remaining exercises, either the deadlifts or the squat thrusts. Do these three exercises for another three to four weeks before adding the last exercise. Also keep track of the amount of weight and the number of sets and repetitions you do. Increase the repetitions or the weight, but not both at the same time.

Keep in mind that running is your priority at this time, not weight training, and proceed cautiously.

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You want to avoid injury, right? Then take your time when lifting. A new study found runners became stronger after doing six weeks of eccentric strength training. This tactic, which entails slowing down the lengthening phase of a movement, puts greater stress on muscles to help them grow more powerful and resilient, says study author Fernando Sanz López, of San Jorge University in Spain. Do the following five exercises from López as one circuit. Rest, then repeat. Aim for three sets, trying to take minimal rest between reps and circuits.

Do this 20-minute routine twice a week on non-running or easy-run days.

1/ Woodchop

Squat and bring a medicine ball toward your right knee. Contract your abs as you stand up and bring the ball diagonally across your body. Do both parts of the move slowly to stay in control. Do six to 12 reps on each side.

2/ Single-leg squats

Stand with your left foot on a box, right leg hanging off to the side. Bend your left knee to slowly squat. Pause, then rise back to the starting position. Do six to 12 reps on each leg.

3/ Deadlift

Stand with dumbbells. Hinge forward at your hips, keeping your back flat, to lower the dumbbells just below your knees. Rise up slowly to stand straight. Pause and lower back down. Repeat six to 12 times.

4/ Calf raises

Stand with your heels hanging off a box. Lift up on your toes (use a wall for support). Lift your left foot. Lower your right heel slowly. Pause; return to start. Do six to 12 reps on each leg.

5/ Single-leg bridge

Lie on your back with knees bent and your arms at your sides. Extend your right leg out. Lift your hips slowly into the air. Pause, then return to start. Do six to 12 reps on each leg.

Photography by Matt Rainey

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It can help relieve stress, improve your posture, and help you sleep, but yoga is also an excellent part of a runner’s strength-building regimen.

Your flows, breathing, and stretches can be a vital part of helping to build strength, and will keep working long after you’ve finished with savasana.

“As cardio does burn calories while doing a workout, when you incorporate weights into your regimen, you continue to burn even after you’re done,” says Alexis Novak, a Los Angeles-based yoga instructor. “You can really balance both ends of the spectrum — yoga and strength — and you don’t have to make it an explosive workout.”

Still maintaining the calm of yoga, grab a set of weights and get to work on these 5 strength-building yoga moves:

Downward-Facing Dog Jog

Start: Align your body in downward-facing dog, one of the best yoga poses you should do every morning. Attempt to make an upside down “V” shape with your body and keep your feet hips-width distance apart. Make a slight bend in your knees to honor the hamstrings, and leave your tail pressing towards the sky, and palms flat on the mat. Perform for five deep breaths.

Weights: Secure the weight into your hands, and lift the right leg and bend your knee so the heel touches or comes close to touching your glute. Lower down the right leg, and repeat on the left. Continue to breathe and alternate legs.

Make it harder: Option 1 is to stay with this for 30 seconds, slowly lifting and bending each leg. Option 2 is to take a downward facing dog jog, and start to add speed and a slight hop with each switch of the legs. Have fun with it, and get playful. Maintain a steady breath for 30 to 45 seconds. Pause and repeat two more to stimulate energy, and raise your heart rate.

Crescent Lunge with Shoulder Press

Start: Stabilise your body in crescent lunge. Both sets of toes are facing the front of your mat, and feet are two-and-a-half feet apart. Keep a generous bend in your back knee to maintain optimal stability.

Weights: Pick up your dumbbells. Make a “goal post” shape with your arms, holding your elbows at 90-degrees, with palms facing the front of your mat. Inhale as you slowly lower your back knee towards the mat to hover, and simultaneously open the arms. Exhale while straightening the back leg and push the arms above your head. Repeat for 15 breaths and then take a break in downward-facing dog or child’s pose to recover.

Chair Pose with Bicep Curl

Start: Sit the hips back as if you’re in an invisible chair. Heel-toe the feet hips-width distance apart and keep the toes facing forward.

Weights: Lower your elbows inline the rib cage. Flip your palms up towards the sky with the dumbbells in hand. Lower your tail towards the back of the mat (squat) as you lower the dumb bells to pivot around the elbow (bicep curl). Continue to breathe and repeat for 15 breaths.

Warrior II with Lateral Pull

Start: Set your body into a Warrior II pose. Back toes face the long edge of your mat, and the front toes face the front. Your back leg is long and supported, and the front knee maintains a 90-degree bend with the knee stacked on top of the ankle. Tuck your pelvis under your shoulders so your back is flat.

Weights: Open your arms to the side of the body with the dumb bells in hand. Elbows have a slight bend and make a “W” shape with the arms. Straighten out your front leg and pull the elbows tight to the ribs. Bend the front knee and press the weights out to either short edge side of the mat. Continue to breathe and repeat for 10 breaths.

Goddess Pose with Low Row

Start: Turn your heels in, and point your toes out in a squat position. Find a wide stance. Sit low into the hips and engage your quadriceps.

Weights: With dumbbells in hand, lower the arms in front of you with the palms facing the back of the room. Exhale your breath and stand up, straight legs with the hands secured next to the hips, palms face up to the sky. Squat the legs down, and lower the arms in front of you. Repeat for 20 breaths.

The article How to Add Weights to Your Yoga Routine originally appeared on Rodale Wellness.

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Lateral Jumps

Lower slightly into a squat position and quickly jump to your left side, aiming to cover as much distance as possible. Land softly on your left foot and immediately jump to the right side. Continue until you cannot maintain speed or distance, or no longer than 20 seconds.

Next level: Hold a weight or tap the floor with the opposite hand.

180 Bounds

Lower slightly into a squat and jump forward while turning 180 degrees. Land in a half-squat and immediately explode upward, using the force of your legs and core to rotate your body another 180 degrees. Continue forward, trying to cover as much distance as possible with each bound. Stop when height or distance decreases, or no longer than 20 seconds.

Single-Leg Bounds

Stand on your right leg. Jump up, driving your left knee up. Use your arms to help propel you forward. Continue to jump forward, aiming to spend a very short time on the ground. Jump until you can’t maintain speed or distance, or no longer than 20 seconds. Repeat on the other leg.

Next level: Try the tripletuck jump: Do three single-leg bounds on one leg, then jump to bring that knee to your chest. Land softly, and immediately perform another series of three bounds on the same leg. Repeat on the other leg.

Depth Jump

Stand on a sturdy box, step, or bench. Jump down and immediately explode upward, jumping as high as possible. Walk back to starting position on the box. Repeat until your jump height shortens, or no longer than 20 seconds.

Next level: Slightly increase the height of your jump-off point.

Power Mountain Climbers

Assume a pushup position. Bracing your core, keep your upper body rigid while you alternate driving each knee forward as quickly as possible. Focus on keeping your core stable throughout the movement. Stop when speed decreases, or no longer than 20 seconds.

Max Vertical Jump

Stand tall. Brace your core and explode upward, jumping as high as possible. Land softly on the balls of your feet and immediately repeat. Stop when jump height shortens, or no longer than 20 seconds.

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Build strength

Find a nearby hill. After a five-minute jog, run up the incline. At the top, walk for 30 to 60 seconds, then run back down. Walk for one to two minutes. Repeat the sequence two to three times. Do the workout once a week, adding an additional one to two repeats.

Build speed

Go to a local track or jogging trail with distance markers. Jog for five minutes. Run at an easy pace for half a lap. Note how long it took to run the half-lap. Walk the remainder of the lap. Continue walking for two minutes. Repeat the sequence two to four times, each time aiming to complete the run portion of the lap one to two seconds faster. Do this once a week, adding segments as you feel comfortable.

Build endurance

Stringing together several 20-minute runs across a single day can boost your stamina. Identify a weekend day that’s destined for a lot of “hurry up and wait.” Run for 20 minutes at a pace that’s three minutes per half a kilometre slower than your regular pace. Return home, spend the next 30 to 90 minutes doing work around the house, then head out for another run. Every seven to 14 days, do up to three of these segments.

Build whole-body fitness

Make up a home-gym circuit: Walk (or run) the stairs for one minute, do push-ups for 15 seconds, walk for one minute, do crunches for 30 seconds, walk for one minute, lift hand weights for 30 seconds, then walk for one minute. Repeat as time allows.

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Runners know they should work on dynamic strength and flexibility, but many are busy enough trying to fit the distance in. These runners need not give up and do nothing. Working with natural-running expert Mark Cucuzzella, physical therapist Trent Nessler, and kinesiologist and coach Ryan Green, we devised a sequence that flows naturally from pose to pose. After it is learned, it is easy to remember; eight to 10 sets take approximately five minutes to complete. (We timed it.) “This is especially effective for those under time constraints for their workout,” Green says.

This sequence reinforces several key elements of an efficient stride, specifically hip and glute strength, hip and shoulder flexibility, and dynamic balance.

Move through the exercises smoothly and slowly before and/or after every run, or at other times during the day. Hold each position for one to two seconds.

Injury-prone runners or those looking to move to a new level of running should take the time to learn a full strength sequence and schedule the time to do it.

1. Start by standing tall, weight balanced on the balls and heels of both feet.
2. Step into a lunge with your left foot forward, knee tracking straight over your second toe and not extending forward past your foot. Raise both arms as if reaching for a high shelf above your head, rotating your pelvis back and stretching your right hip flexor as you focus your upper body on being straight and tall.
3. Sink down and place your right hand on the ground to the right of your front foot. Bring your left arm over your left knee and lower it to touch the inside of your left ankle with your left elbow.
4. Bring your left hand back over your knee and place both hands on the ground in track starting position. Rock your weight to your back leg, getting the heel down toward the ground and stretching your left hamstring.
5. As you straighten to a standing position, swing your right leg forward and up and pause briefly in balanced running pose with your right thigh parallel to the ground.
6. Grab your right knee with your right hand and your shin with your left hand and pull upward toward your right shoulder to stretch your glute.
7. Rotate your right leg down and back, then straighten and lift it behind you while you drop your upper body to a horizontal position and reach down with your right hand to touch the ground to the right of your left foot.
8. Step into a lunge with your right foot forward, swinging arms over your head.

Repeat the sequence eight to 10 times on each side.

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A breakthrough in running, by definition, is an instance of achieving success in a particular run or race. You’ve already begun to set yourself up for faster runs by investing a year in developing your base.

Here’s how to have a breakthrough year (without getting hurt).

Set long-term goals

Rather than putting all your eggs into one basket (or race), plan several race opportunities to allow yourself to build up speed, strength, pacing skills, and overall experience. You might break your year down into two core seasons. March to May is for training, then from June to August scatter a few shorter races (5-Ks and 10-Ks) and one half marathon near the end. Then, take September to recover before starting to train again, from October to November. Again, you might plan some shorter races first, and finish with a mid- to late-summer half marathon.

Run consistently

This is the number-one way runners improve their performance, one step at a time, one kilometre at a time, one day at a time. When you’re consistent, you develop and maintain a solid base of running fitness from which you can improve. Planning your year into seasons and including training, racing, recovery, and maintenance cycles is a sure-fire way to run consistently, with less risk
of injury.

Progress gradually

Elite runners progress their running over years of training and racing seasons. It can be tempting to add a ton of mileage or speed workouts, but when you progress by too much, your risk of burnout and injury skyrockets. You would be surprised at just how small the increments of progression need to be to help you run faster.

For instance, say you’ve been running easy to moderate effort for all four weekly workouts. Aim to include more variety by running one workout that is longer and easier for endurance, one workout that is shorter and harder (e.g. one-minute speed intervals), one that is moderately hard (tempo), and one easy and shorter run (40 to 45 minutes). Treat the interval runs like a spice rather than an entrée. A little goes a long way, especially as your body learns to run hard and fast.

Raise your redline

When you train to raise your redline (anaerobic threshold), you’re able to run faster while preserving glycogen stores. Tempo workouts are run at a sustained effort, at or just above your threshold.

Run longer

Long runs build muscular endurance and aerobic capacity. That said, it’s easy to get caught up in running a lot of long runs; but for many, doing so leads to fatigue and lack of progress. An effective way to train long is to alternate a shorter long run (eight to 12 kays) with a longer (and building) long run (13 to 22 kays). This allows you to build your longer runs every other week, for your body to adapt and recover, and for you to work on other areas of running fitness. As you develop your long-run base, you can begin to weave in race simulation runs for the shorter long runs.

Be the hill

Hill workouts build strength, fitness, and mental focus. Weave hills into your easy runs and learn how to run hills efficiently by maintaining an even effort going up and down. Run harder hill repeats or hilly tempo workouts to boost strength and fitness. As with speed, treat hills like a spice at first and sprinkle them into your routine to avoid injury.

Improve your cadence and form

There are two easy ways to improve both your running form and your cadence. The first is to perform a head-to-toe inventory while running and focus on specific form cues, like relaxing your shoulders and landing on your feet with short, quick strides roughly under your hips.

The next step is to dial in your cadence, or the number of strides per minute. During the heart of your run, count the number of strides (or steps) your right foot takes in one minute. According to coach Jack Daniels, the general rule of thumb for efficient running is 90 strides per minute for one foot, or 180 for both.

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Overtraining is individual in nature: What is too much training for one runner may not be nearly enough for another. So it’s impossible to tell if someone is over-trained just by looking at their workout list. It’s the way the individual’s body responds to those workouts that helps diagnose overtraining. One of the first symptoms of overtraining is fatigue. While fatigue is a normal part of hard training, when it persists for days after a hard workout despite sufficient recovery, it’s an indication that adaptation to the higher workload is not occurring. Instead, the body is experiencing catabolism, or breakdown.

Some other symptoms that often accompany fatigue are a decrease in performance, muscle soreness, difficulty sleeping, elevated resting heart rate and emotional instability. Overtraining in the short term is sometimes called overreaching. We typically overreach when we have too much training volume or intensity without adequate recovery.

We can also overreach when we have proper workloads and recovery but we’re taxed by other stresses. Too little sleep, deadlines at work or school, or taking care of small children all stress the system. And when added to hard training, such stressors can push us over the edge. In a recent study, researchers induced overtraining by having well-trained subjects double their volume and increase their intensity by 15 percent for two weeks. They then performed tests on the athletes to see which would identify overtraining the earliest.

Interestingly, simple function tests – as opposed to invasive biological tests – were the quickest to spot overreaching. The athletes’ rate of perceived exertion (RPE), for example, rose immediately as they became over-trained. The results of this study indicate that listening to your body is the easiest, cheapest and most accurate way to diagnose overtraining.

JUST TIRED, OR OVERTRAINED?

Here’s how to tell if you need a break

TEST 1: In your log, note on a scale of 1 to 10 how difficult each workout seems. If over any 10-day period, your perceived exertion registers higher than normal on easy days, or you notice that similar workouts lead to higher numbers with slower times, you need a rest. Reduce mileage by 50 percent and eliminate hard workouts for the next week or two.

TEST 2: Use a heart-rate monitor to measure your heart rate while running at a comfortable training pace. If a six-minute kilometre usually elicits a heart rate of 130 beats per minute, but you suddenly reach 140 for the same pace, you may be overtraining. As above, cut mileage and eliminate hard workouts for a couple of weeks. If you still feel lethargic, take five to seven days off.

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Regular travel can be challenging when it comes to getting into a consistent routine, but it’s not impossible. The key is to have a flexible plan and a go-to workout you can do anywhere.

It’s tailored to the specific needs of a runner and includes exercises that target strength, balance, and mobility. It’s like a Swiss Army Knife because you don’t need any equipment, it can be done pretty much anywhere in 10 or 20 minutes, and the exercise sequence can be modified to keep it fresh and challenging. Plus, if you add a warm up and cool down, it becomes its own workout that can be performed on those days when you can’t get in a run.

Use a digital watch with an interval timer, and set it up to repeat the interval at 75-second increments. Follow the 10 strength exercises back-to-back, performing each for one minute. The goal is to keep your heart rate up by moving from one exercise to the next while fatiguing target muscle groups. (Note: The 15 extra seconds allows for movement into the next exercise. If you find you need less time, you can shorten the interval time.)

If you are new to strength work, complete each exercise in order once. If you have been doing some strength training, complete the circuit twice.

Repeat this sequence 2-3 times per week – do it after a run or as a standalone workout with an added warm up and cool down – for 3-4 weeks. Then modify it by starting with the last exercise first and going in reverse order. Hold that pattern for 2-3 weeks, then change the sequence to get in all the lower body exercises (squat, lunges …) consecutively, then upper body moves, and finally the core work (planks, crunches).

As you go, you can eventually mix up the routine during the week to include one of each sequence. It’s amazing how just a little change in the exercise order can make for a different challenge in the body.

Runner’s Strength Workout 1.0

Squat and Calf Raise:
Standing with your feet hip-width apart, sit back and lower down into squat position focusing on keeping your weight back over your heels. Press and extend your legs, and then press up onto your toes for a calf raise. Lower and repeat slowly for one minute.

Push Up + Plank Hold:
Start in modified push up position on your hands and knees (unless you perform push ups regularly). Press up and extend the arms straight, hold for 5 seconds with a neutral body alignment (plank), and lower slowly back down. Repeat for 1 minute.

Lunges (60 seconds each leg):
Stagger your feet front and back and about hip width apart. Take an exaggerated step forward. Keeping your core in good alignment, bend the front knee 90-degrees until the thigh is parallel with the floor. Make sure the knee is over the ankle and not beyond the toes. Pause and push through your front heel to return to starting position and repeat for one minute. Perform one minute on each side.

Plank (30 seconds):
Lie face down with your forearms on the floor. Push up so your elbows are under your shoulders and arms bent at 90 degrees. Hold your body in a straight line from your head to your feet.

Side Plank (30 seconds each side):
Shift to your side on your elbow and feet, and hold the lateral plank for 30 seconds. Repeat on the other side.

Plank (30 seconds):
See above.

Single Leg T-Raise (60 seconds each leg):
Stand on your left leg with your arms at your sides. Keep your right leg straight and bend forward from the hips, raising your right leg behind you to form a “T” out of your body. Hold for five seconds. Lower and repeat on the other side, alternating sides for 1 minute.

Bridge:
Lie on your back with your hands by your sides on the floor. Using your gluteal muscles (bum), squeeze and lift your hips off the floor until you make a line from your knees to your hips and shoulders. Pause for a few seconds and lower your hips back to the floor while continuing to press in to the ball. Repeat for one minute.

Jack Knife Crunches:
Lay on your back with your arms over your head and your legs bent with feet on the floor. Crunch and extend your legs slowly straight up towards the ceiling, and reach your hands towards your toes and slowly lower back down to starting position. Focus on keeping your core contracted and low back on the floor.

Fire Hydrants (30 seconds on each side):
On your hands and knees, slowly raise your right bent leg up to the side, pause and hold for two seconds, then slowly release down. Repeat on both sides.

Superman:
Lie face down on the floor with your arms over your head and legs straight. Lift your arms and legs off the floor and hold for five seconds, then release. Repeat for one minute.

This may not look all that fancy, but it is a simple way to get regular strength work into a busy lifestyle, anywhere in the world. A little strength goes a long way in keeping you fit, strong and running injury-free.

The post The Anywhere Strength Workout appeared first on Runner's World.

The best plan for pain-free knees? Strength training. Your feet, lower legs, knees, thighs, hips, lower back, core, and arms are all part of your running kinetic chain, and when one link isn’t working, the repercussions can be felt all the way up or down the chain.

Strong quads will help stabilise your knee, and strong hips, glutes, and core muscles prevent your hip from dropping and your knee from caving in. Doing these exercises twice a week (or more if you are injury-prone) will keep your knees—and the rest of your body—in proper working order.

Jump Squat

Extend your arms in front of you. Squat down, pushing your butt back. Explode up as high as you can and land softly. Maintain good anatomical position and keep the motion controlled, landing softly. Do 4 sets of 15.

Walking Lunge

Step forward and lunge down. Then bring your back foot forward and swing it in front, lunging with that leg. Continue lunging forward, alternating legs. Do 3 sets of 15 reps, counting right and left together as 1 rep.

Low Side-To-Side Lunge

Clasp your hands and shift your weight to your left leg and lower your body, bending your left knee and pushing your butt back. Without raising yourself all the way to standing, shift to the right. Alternate back and forth for 15 reps on each side. Do 3 sets.

Mountain Climbers

Get into a push-up position. Bring your right knee in, then extend it back. Bring your left knee in, then back. Alternate legs and move as fast as you can while maintaining good form. Do 3 sets of 15 reps, counting right and left together as 1 rep.

Lateral Band Walks

Place a resistance band around your thighs. Keeping your feet apart so there’s tension on the band, take 20 steps to the left. Then sidestep back. Do 3 sets.

Reverse Hip Raise

Lie facedown on a stability ball (or bench). Keeping your legs nearly straight, lift your hips and legs until they are in line with your torso. Squeeze your glutes and pause. Lower to the starting position. Do 3 sets of 15 reps.

The post Strength Workouts For Knees appeared first on Runner's World.