You love to run and when your sport involves the outdoors, fresh air, and cruisin’ down the road, you don’t want to be stuck inside doing our strength exercises.
I get it!
But we want to run for the rest of our life so incorporating strength training is important. Running alone can create muscle imbalances or accentuate ones you already have. Weak calves, for example, can put too much stress on the Achilles and break down the fibers that make up the tendon. Instable hip and core muscles hurt your biomechanics and overload your shins, which can lead to shin splints and stress fractures.
Strength exercises will keep your legs and hips strong and stable….and will keep you pain free and on the road. Take the time to love you legs!
Day 9 exercises:
- Frogger (20 2X)
- Butt Kicks (50 2X)
- High Knees (50 2X)
- Side Lying Leg Lifts (20 2X each leg)
- Single Leg Directional Hops (:30 2X each leg)
- Plank Challenge Day 9 – Tricep Push Up (:45 3X)
Frogger: The frogger is an ideal exercise for when you’re short on time or traveling because you only use gravity for resistance.
To do it: Lie faceup with legs extended straight over hips, feet flexed, heels together, and toes turned out. Slowly bend knees out to the sides, and then straighten, using your inner-thigh muscles to control the movement.
Tricep Push Up: This is a basic tricep push up but I found one that I like a little better. You choose which one is best for you. Here’s the steps for the basic tricep push up.
- Starting in a high plank, rotate the crease of your elbows forward; shift your shoulders over your wrists slightly.
- With your elbows hugging your rib cage, slowly lower your body until your shoulders are even with your elbows.
- Hold for two seconds, then return to your start position.
Tricep Push Variation Option: This option is more like a regular plank and I think is a great way to work the triceps. Try it and let us know which one you felt more in your triceps.
Bonus: Ab & Squat Challenge Day 9 – Rest Day!
This looks fun! Some of these exercises you should already know…and others may be new. If there’s one you’re not familiar that I don’t include a photo for, tag me with the exercise you need info for. There’s some new exercises here so check out some how to stuff below. In total this bonus workout should take 7-10 minutes.
Runner’s Lunge: This is a new one for me but it looks great. Watch this videos to see how it’s done.
Speed Work: Have you made a plan for your speed work yet? Plan ahead to succeed! Click here for this week’s speed work.
Have I missed anything? Hope not! Lots to do but it won’t take long. Remember to take a few minutes to stretch out after your done. Our 7 Key Stretches for Runners are perfect! Take those few extra minutes to love your legs!