We live in interesting times! No need to shelve your training completely however. Here, we've collated a handful of exercises from some of the most trusted running resources so that you can train in the safety of your own home to not only stay in shape, but improve your running.
LUNGES
Why: A great leg (and butt) strengthening move which improves stability for runners. It's also been shown to increase stride length which might help some runners increase overall pace.
Do: 2 sets of 12 reps on either leg
- Stand with your feet shoulder-width apart
- Take a good step forward with one leg and lower your body and rear knee towards the floor.
- Stop before it makes contact
- Keep your front knee over your ankle (this is crucial) and your body upright with your core activated.
- Push off your back leg and step your front leg backwards to meet your back leg.
BASIC PUSH-UP
Why: That's right, old school is still cool as it strengthens shoulders, arms and chest to improve overall form. (Study up on running form here).
Do: 2 sets of 10 reps each
- Lie face down with your hands on the floor just wider than shoulder-width apart.
- Push down 'into' the floor, raising your body off the floor. Be mindful to keep your body straight (this is the key to good form).
- When almost at the top of the push (you want to avoid locking those elbows), lower your body back down, so that your nose almost brushes your exercise mat.
TRICEP DIPS
Why: Helps to improve form by strengthening arms and shoulders.
Do: 10 reps; 2 sets
- Sit with the heel of your hands on the edge of a solid chair or stairs.
- Bending at the elbows, lower yourself down.
- Without using your legs push back up.
BODY-WEIGHT SQUATS
Why: If you do only one exercise at home, let this be it. Squatting (correctly - learn how here) strengthens the major muscle groups used when running decreasing injury risk.
Do: 2 sets of 20 reps each
- Stand with your feet a little wider than hip-width apart, toes pointing slightly outwards.
- Lower yourself down, bending at the knee and hip, as though you’re sitting down on a chair.
- Keep your knees over your ankles and your chest up. Focus on your bum going back. Back, not down, this is crucial to form.
- Lower down to almost in a sitting position, then (activating your heels) push up to standing.
LEG RAISES
Benefits: Strengthens your hip flexors which will increase knee lift flexibility and strength in running.
Do: 2 sets of 10 reps each
- Lie on your back with your arms by your sides.
- Bring your feet together and raise them up as close to vertical as you can go.
- Lower them slowly back to about 10cm above the floor and repeat.
- To add some core work, hold your legs at the 10cm for a 20 second count.
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