Since starting to run several years ago, I noticed a loss in core and upper body strength. It’s so much easier to go for a run and forget about maintaining upper body strength. After trying to do a few chin-ups recently, I was unable to lift myself whatsoever. Walking away from the pull-up-bar, I realized how easy it is to focus primary on one form of fitness, and forget to incorporate a core and upper body strength routine. Since other runners have voiced the same concerns, I thought it would be the perfect “ask a runner” feature.
By incorporate crunches, the V-sits, planks and lunges, you can quickly move from the cardio side of the gym to the weights side. Starting with your core gives you a stronger back, which is vital when lifting weights. Take it slow and work hard to avoid injury.
You’ll need A timer (I just use the timer on my phone), yoga mat (completely optional)
Walking Lunge
Stand with feet hip-width apart, arms overhead. Lunge forward with left foot so left thigh is parallel to floor, knee over ankle, right knee touching floor (as shown). Return to standing for 1 rep; repeat on opposite side, traveling forward. Continue, alternating sides. Do 20 reps.
- Works abs, butt, thighs, hamstrings
Burpee
Stand with feet hip-width apart. Crouch down; place hands on floor under shoulders. With hands planted, jump feet behind you, landing with entire body on floor. Hop feet (hands stay planted!) back to hands, then jump up, clapping hands overhead (as shown), to return to standing. Do 10 reps.
- works… everything
Squats
Stand with feet hip-width apart, toes pointed out slightly, body weight in heels; hold a weight with both hands, arms extended at eye level. With chest lifted, sink down until hips are below knees (as shown). Return to start. Do 30 reps (I can do more, but I need to be able to walk the next day).
- Works the gluteus maximus, the major extensor of the thigh.
Planks
Stand with feet hip-width apart. Place elbows on ground less than shoulder width apart, and hold position for 1 minute (Goal is 5 minutes).
- Works abdominal muscles and lower back.
V-Sits
Sit on ground, and lift up legs as straight up as possible. Lean as forward as possible and hold position for 1 minute (Goal is 5 minutes).
- Works abdominal muscles and lower back.
Even if you can’t jump in and do everything, pick one or two and work on it. Do any of you guys have tips/suggestions for this routine? If so, I’d LOVE to hear them!
PS. Please don’t hesitate to post questions in the comments or on my Facebook Fan page!
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