The 1 Thing Runners Need to Do (No, It's Not Stretch) ~ health and fitness,celebrity news,fashion blog,beauty women,whole foods,quotes about love

lundi 15 mai 2017

The 1 Thing Runners Need to Do (No, It's Not Stretch)

Whether you run casual three-milers a few times a week or you're training for your second marathon, aside from putting in the miles to build your endurance and taking time afterward to stretch your muscles to increase flexibility, runners should be making time to strength train.

Building muscle with bodyweight moves and exercises that use weights will not only make you a more efficient, faster runner, but it'll help prevent injury caused by overuse. Trainer Lauren Fairbanks recommends that runners strengthen four often neglected areas: the glute max, glute med, core, and upper back. Lateral (side-to-side) exercises are also an important way to balance the body since running is such a front-to-back movement. With all of this in mind, here are some basic exercises you should include in your strength-training routine.

Goblet squats: glutes, hamstrings, upper body
Alternating side lunges: glutes, inner thighs
Push-ups: upper body, core
Elbow plank with donkey kick: glutes, core, upper body
Squat to overhead press: glutes, quads, shoulders, upper back
Burpees: upper body, core, glutes, legs
Step-ups: glutes, hamstrings, quads
Lateral squat walk with a resistance band: glutes, legs
Forward backward lunge: glutes, quads
Side plank with leg lift: core, upper body, outer quads, glutes
Upright row: upper body
Butterfly crunch: core

Here are some running and strength-training workouts you can try.

lundi 15 mai 2017