After years of running, I have realized my weak areas both physically and mentally. Today I will cover some of my physical weaknesses, specifically my abs, glutes and hamstrings and the exercises I do to strengthen them. On days that I run I aim to do these exercises right after or if that isn’t possible just at some point during the day.
I start in a normal forearm plank. For this Routine I switch plank positions but never drop. I mix it up each time and just see how long I can go without dropping. A few specific plank positions I do are below.
Standard forearm plank – generally I hold for 60 seconds before moving to next exercise
Rocking forward and backward – 30 seconds
Hip dips side to side – 60 seconds
Alternating dropping a knee to the ground – 60 seconds
Side plank with hip raise -30 seconds
Side plank holding leg up – favorite!! – 20 seconds
Back to center and hold to the end
Fire hydrants – 15 each side then break then repeat
Grab a resistance band for the following exercises!!
Side leg raises- 20 each side x 2
Now kick your leg back – 20 each side x 2
Squat and side shuffle- across a room and back x 2
Wide leg walk- across a room and back x 2
One legged deadlift with weight – 10 each leg x 2
Grab a ball to finish up the Routine by making the hamstrings burn. These final moves help me a ton!! I used to have a week hamstring and now I fee stronger than ever and have remained injury free through marathon training!
Pull your knees in slowly and then return to the starting position- 10 times x 2 (can slowly build this number up)
Now dig your heals in and push your hips up and lower back down – 10 times x 2
Now get rid of the ball, glue your feet and thighs together and do full range bridges -20 x 2
I learned this move today! Cross one leg over and do single leg bridges- 15 each leg x 2
Grab the band again, put it on your things, take your stance wider than hip distance apart and hold for 3 minutes!
Then do the wave with your hip from side to side – 1-2 minutes more
And now you have finished my post run strength routine! Hopefully you are feeling stronger than ever. These are my go to moves for my weak areas but I am also always trying new moves and seeing if they work for me!
My favorite stretch to finish with is the pidgeon stretch – great for runners!! Maybe next time I will share my go to stretches 🙂