Exercises For Runners
Happy New Year! I’m looking forward to 2021 as I hope Covid-19 vaccinations will allow us to socialize safely and get together with friends and family.
With the new year, many people have committed to improving their health and fitness. Not surprisingly, on Saturday January 2nd, our local park was busy with walkers, hikers, runners, cyclists, tennis players and pickleball players prompting me to focus this blog on fitness exercises.
In the article “This 6-Move Workout Will Make You a Faster, Stronger Runner”, Robin Arzón recommends the following exercises for increased strength in your shoulders, upper back, core and glutes to improve your running posture. Robin is a running coach and accomplished distance runner. In addition to working on increasing your running mileage and leg strength, Robin makes the case that strengthening other parts of your body will improve your posture and efficiency resulting in your ability to set new personal records.
You will be able to find these exercises in both our online exercise prescription service, PT-Connect, and our personal exercise mobile app, PT-Helper Pro.
Reminder: Please consult your physician or health professional before engaging in any physical activity and stop if you experience pain or discomfort.
- Bridge Chest Press: Lie on your back with both knees bent, feet flat on the floor and arms at your side holding a weight in each hand in front of your chest. Engage your abdominal muscles and glutes raising your hips up trying to make a straight line from shoulders to knees. Holding the bridge position (hips up in the air), press the weights straight up above your chest. Slowly lower the weights back down while keeping your hips up. Repeat the chest press.
- Dumbbell Deadlift with Row: Start standing straight with your feet shoulder width apart, holding a dumbbell in each hand in front of your thighs. Hinge your hips bending your upper body forward and down while keeping your back flat, sliding the weights down close to your body. Bend your elbows pulling the dumbbells towards your ribcage creating the row motion. Lower the weight back down towards your shins. Drive your hips forward to return to a standing position. Repeat.
- Squat to Overhead Press: Start standing straight with your feet shoulder width apart, holding a dumbbell in each hand at shoulder height with elbows bent. Bend your knees and push your hips back into a squat until your thighs are about parallel to the floor while keeping your chest upright. Press your heels into the ground as you push back into a standing position. Straighten your arms as you lift the weights over your head. Slowly lower the weights back to your shoulders. Repeat.
- Plank to Opposite Foot Touch: Begin in the high plank position facing the floor, with your arms straight, shoulders over your wrists, your body in one straight line by tightening your core, and your feet apart. Keep your arms and legs straight, lift your hips into the air and reach one arm to the opposite foot as you try to touch your toes. Lower your hips as you return to the high plank position. Repeat with the opposite arm. Repeat.
- Around the World Lunge: From a standing position with feet hip width apart, take a large step forward with your right leg as you bend both knees. Both of your knees should be at a 90 degree angle with your left knee under your hip and your right knee above your ankle. Return to your starting position by pushing down on your right heel. Take a step to the right with your right leg into a side lunge. Return to your starting position. Take a large step backwards with your right leg as you bend both knees. Both of your knees should be at a 90 degree angle with your right knee under your hip and your left knee above your ankle. Return to your starting position. Repeat with your left leg.
- Lateral Walking Planks: Begin in the high plank position facing the floor, with your arms straight, shoulders over your wrists, your body in one straight line by tightening your core, and your feet apart. Keeping your core tight and hips parallel to the floor, step your left foot and left hand out to the side. Follow this by moving your right foot and right hand to the left so that your hands are shoulder width apart. Repeat the move back to the right. Repeat.
