The forgotten part of your running routine:
Strength training.
Here’re 10 exercises that will 10x your running (without any equipment needed):
Strength training.
Here’re 10 exercises that will 10x your running (without any equipment needed):
🔷 Tibialis Anterior Raises
• 1-3x/week
• 1-3 sets of 5-30 reps
• Move feet farther away from the wall to increase difficulty
• Single leg for an added challenge
• 1-3x/week
• 1-3 sets of 5-30 reps
• Move feet farther away from the wall to increase difficulty
• Single leg for an added challenge
🔷 Calf Raises
• 1-3x/week
• 1-3 sets of 5-30 reps
• Rise high up onto toes
• Return down slowly to strengthen Achilles
• Single leg for added difficulty
• 1-3x/week
• 1-3 sets of 5-30 reps
• Rise high up onto toes
• Return down slowly to strengthen Achilles
• Single leg for added difficulty
🔷 Squats
• 1-3x/week
• 1-3 sets of 5-30 reps
• Keep heels on the ground
• Lower down as far as comfortable
• Punching and pointing optional
• 1-3x/week
• 1-3 sets of 5-30 reps
• Keep heels on the ground
• Lower down as far as comfortable
• Punching and pointing optional
🔷 Hip Hikes
• 1-3x/week
• 1-3 sets of 5-30 reps (each side)
• Movement is at the standing hip
• Should feel effort at front of the hip
• 1-3x/week
• 1-3 sets of 5-30 reps (each side)
• Movement is at the standing hip
• Should feel effort at front of the hip
🔷 Lunges
• 1-3x/week
• 1-3 sets of 5-30 reps (each side)
• Reverse (backwards) lunges for variation
• 1-3x/week
• 1-3 sets of 5-30 reps (each side)
• Reverse (backwards) lunges for variation
🔷 Bridge
• 1-3x/week
• 1-3 sets of 5-30 reps
• Squeeze your glutes (butt)
• Straighten one leg into the air to increase difficulty
• 1-3x/week
• 1-3 sets of 5-30 reps
• Squeeze your glutes (butt)
• Straighten one leg into the air to increase difficulty
🔷 Plank
• 1-3x/week
• 1-3 sets of 5-30+ seconds
• Raise an arm or leg (or opposite arm and leg) to increase difficulty
• 1-3x/week
• 1-3 sets of 5-30+ seconds
• Raise an arm or leg (or opposite arm and leg) to increase difficulty
🔷 Dead Bug
• 1-3x/week
• 1-3 sets of 5-30+ seconds
• Move opposite arm and leg into a straight position parallel to the ground
• 1-3x/week
• 1-3 sets of 5-30+ seconds
• Move opposite arm and leg into a straight position parallel to the ground
🔷 Bird Dog
• 1-3x/week
• 1-3 sets of 5-30+ seconds
• Move opposite arm and leg into a straight position parallel to the ground
• 1-3x/week
• 1-3 sets of 5-30+ seconds
• Move opposite arm and leg into a straight position parallel to the ground
🔷 Feet Scrunches
• 1-3x/week
• 1-3 sets of 10-30+ seconds
• Scrunch your toes
• Rotate feet outward to lift arches (I don't have any)
• Lean bodyweight forward onto toes to increase difficulty
• 1-3x/week
• 1-3 sets of 10-30+ seconds
• Scrunch your toes
• Rotate feet outward to lift arches (I don't have any)
• Lean bodyweight forward onto toes to increase difficulty
That's it! Thanks for reading my thread.
If you enjoyed this, 2 requests:
1. Follow me @singhcredible to become a great runner & athlete.
2. Share this thread so others can read it.
If you enjoyed this, 2 requests:
1. Follow me @singhcredible to become a great runner & athlete.
2. Share this thread so others can read it.
If you want to crush your running goals and get in the best mental and physical shape of your life, The Next Level is for you:
• Goal setting
• Training protocols
• Habit development
Join for free here:
singhcredible.com
• Goal setting
• Training protocols
• Habit development
Join for free here:
singhcredible.com
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