Strength training serves as a supplement
to the roadwork of a runner because it tones up the muscles and joints that can
increase race times and reduce injury risk.Runners need a separate
strength-training program than the standard exercises.Rather than pushing
weight away from their body with leg extensions, bicep curls, and bench
presses, runners should concentrate on targeting the key muscles to keep them
balanced.
Here are five essential strength training workouts routine for busy
runners.These workouts will take less than 30 minutes to complete & can be
done twice in a week.
1. PLANKS
Prop yourself upward on your
elbows,keeping your feet slightly apart. Ensure that your body is aligned, your
abs are tight, and shoulders are straight above the
elbows, not hunched up. Be in this position for around 45 seconds to one
minute. Increasetime, graduallyas your core gets stronger.
Muscles worked: shoulders, lower back, core
Repetitions: 3 to 5
2. LOWER-BODY RUSSIAN
TWIST
Lie down on your back,keeping
your upper legs vertical to the floor with your knees bent 90-degrees. While
holding the bend in your kneesorhips, turn down your legs to the left of your
body while keeping in contact with the floor by your shoulders. Raise them back
to the initial position, and repeat the same move to your body’s right side.
That's one repetition.
Muscles worked: core
Repetitions:
10 to 12
3. SCORPION
Set yourself into pushup position,
but keep your feet rest against a bench. Lift your left knee toward your right
shoulder. Then reverse directions, turning your hips up and towards the left.
That's one rep. Keep on doing this for 30 seconds with your legs.
Muscles worked: shoulders, core
Repetitions:
As many as possible in 30 seconds
4. BACK
EXTENSIONS
Lie into a prostrate position on
a stability ball,keeping your feet spread wide in order tokeep balance. Your
elbows should be stooped with your hands slightly touching the ground for preliminary
support. Squeeze your glutes and raise your torso up till your body makes a
straight line. As you raise your torso, let your hands come off the groundwith
your elbows bent. Stretch forth your arms above. Hold for a couple of seconds.
Release your arms and your torso down to the initial state. It was onerepetition.
If you do not have stability ball, you can do the moves on an exercise mat: Lift
your arms and thighs off the ground while keeping your torso in contact with
the ground.
Muscles worked: shoulders,middle back, glutes, lower back.
Repetitions:
10 to 12
5. KETTLEBELL
SQUATS WITH OVERHEAD PRESS
Take a Kettlebelland hold it with
both hands facing your chest. Stand firm with your feet hip-width apart. Move
your hips backward, and lower your body down into a squat unless your thighs come
parallel to the ground. Push the Kettlebell above your head, &as you stand
back up, bring back the Kettlebell to the original point.
Muscles worked: lower back, upper back, shoulder,glutes,
quads, hamstrings
Repetitions:
10 to 12
