BEST EXERCISES FOR RUNNERS!! (cont. ) Yoga - Standing Bow Pose: Stand balanced on your right leg. Grasp the left leg as close to the foot or ankle as flexibility allows. Keeping your posture aligned, lean forward and pull the left leg up and back, as much as flexibility allows. Extend the right arm out for counterbalance and to lengthen the stretch. Hold pose for 30 seconds. Repeat with both legs 3 to 5 times. Ciambrone loves this stretch because it hits the thighs and hip flexors—the most notoriously tight muscle groups among runners. Cycling: When all you do is run, you create an imbalance between the front and back of the thighs. Cycling is a phenomenal complimentary activity for runners because it is an impact-free way to balance out thigh muscle usage. Trading in a run for one or two cycling workouts a month should help you remain injury free. Cycling - Interval Repeats: To warm up, cycle at an easy cadence on a light gear/resistance for 5 to 10 minutes. Next, set the bike to moderate resistance/gear and spin as fast and as hard as you can for one minute, followed by a one-minute recovery on a light resistance. Repeat 10 times. Cool down as you warmed up. Note: You can do this on an indoor studio cycle, too. This workout is a great way to train your body for sprints up hills and into the finish line. Plyometrics: Plyometrics are explosive, bounding moves that build strength, speed and reaction time. If you’re looking for a personal best in your next 5K, adding in 5 to 10 minutes worth of plyos to your regular weight training routine 1 to 3 times a week are a must. Plyometrics - Switch Jump Lunges: Stand with your feet straddled about a stride-length apart, right leg in front, left heel up off the floor. Bend your knees until the left knee nearly touches floor and right thigh is parallel to floor. Jump upward and switch leg positions in midair. Land softly and bend knees to absorb impact. Move into the next repetition as quickly as you can, but rest if you need to in order to maintain good form. Do 1 to 3 sets of 8 to 15 repetitions. Don’t force the repetitions if you start to get too tired or your form falters. It’s better to perform 10 strong, correct repetitions than 15 sloppy ones!! :/ This move is a full-body workout that can also help lengthen your running stride.
Posted on: Sun, 15 Sep 2013 16:37:38 +0000
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