Running Workouts – Train Your Body for Peak Running Fitness
While running is easily considered to be one of most wholesome workouts out there, there are many runners out there who are quite unaware of the fact that running needs a certain degree of physical conditioning. In other words, one will have to perform some running workouts that will allow their body to sustain the rigors of running.
Running workouts for glute strength and toning
The glutes are a very important muscle group for runners because the glutes essentially support the pelvic and hip area, on long, grinding runs. It is thus very important to strengthen the glutes. Strengthening the glutes will also usually tone the butt, offering dual benefits for runners who carry out the below mentioned running workouts.
Lunges - This is a very simple exercise that will strengthen the glutes. To do these exercises, one will simply need to go from an upright position to a lunge position. An ideal lunge position is one where the front leg is fully stretched out, with the person resting both their hands on the knee. One should try to hold the position for about 30 seconds before switching legs. These running workouts might be a little difficult to do if your glutes are very weak to begin with although it will become easier with time.
Hip hike – For this exercise, you will need a step up bench that is at least 4 inches tall. Take a stand on this bench in such a way that only one of your foot is on the bench while the other is hanging freely. Keep your hands on your hips and keep your shoulders level. Now, try to hike your hip in such a way that you try to lift the leg that is hanging freely. These running workouts will require you to do about 12-15 reps before switching over to the other side. Once your glutes begin to get stronger, you can add ankle weights to these running workouts to make them more rewarding for you.
Running workouts for core strength and toning
A weak core is bad news for a runner as the knees will take the extra strain of having to balance the weight of the body that will otherwise be supported by strong core muscles. Use the below mentioned core strengthening exercises to tone up and strengthen your core group of muscles.
Russian twists – For these core running workouts, you will need to sit on a floor mat, with your feet off the ground and with your shins parallel to the ground. You back should be angled backwards when you do this exercise. Hold a medicine ball just in front of your knees. Now, twist your abdominal muscles and bring the medicine ball to either side of your body, alternating about 20 reps for each side.
Medicine ball pushups – These core running workouts will make use of a medicine ball to strengthen the core muscles. To do this exercise, one will need to lie in a modified push up position. One will then need to place one hand on a ball and one hand on the floor and perform a modified push up. This will have to be alternated with each hand.
The 4 running workouts above will do a great job of strengthening the core and glutes, priming the runner for a better running experience.
Filed under: Techniques
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