These exercises help you build strength, power, endurance, stability, and speed. 💪🔥
while running, there is at least one hero exercise that can help you get there—even if you’re just working out at home.
Star in a ready stance with feet hip-width apart, knees slightly bent, and elbows bent to 90 degrees. Pick up one foot at a time as fast as you can, alternating between feet. Pick up the speed and continue for 30 seconds. If you have a metronome , set it to a pace that is challenging to keep up with and see if you can get there. Then move on to the squat hold.Start standing with feet just wider than hip-width apart, toes pointed slightly out, clasp hands at chest for balance.
Start standing with feet hip-width apart. Take a big step forward with right foot and drop down so both knees form 90-degree angles. Press through right foot to explode off the ground and switch legs in the air so that left foot is in front. You can use your arms for momentum. Land softly and lower back down into a lunge. Continue to alternate for 20 seconds. Rest for 10 seconds. Repeat for 4 rounds.Every runner needs a strong foundation of glute and lower-extremity strength.
Stand with feet hip-width apart. Shift weight onto left leg with a microbend in left knee. Hinge forward from the hip to touch your right fingertips to left toes. Return to standing while maintaining balance and repeat. Complete 10 reps then repeat on right leg. Perform 3 sets on each leg.Rachel Tavel, P.T., D.P.T., C.S.C.S., is a Doctor of Physical Therapy, Certified Strength and Conditioning Specialist, and writer.
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