We love being outdoors and pretty much do anything we can to avoid the gym, with the exception of our favorite yoga and pilates classes. However, we need to stay strong to ensure that we are able to run efficiently, faster and maintain overall balance in our body.
So, if you are like us and don't relish the gym and weights, make your living room or your local park your very own personal gym!
Here are our favorite exercises. We do these 2-3 times a week and sometimes mix them up within our run. We recommend warming up with a fast walk for slow jog for about 10 minutes and then jumping into these exercises that only require your body weight.
Full Body:
Walk outs: These suckers will get your heart rate up and strength your whole body. Make sure you hold your core tight and breath.
Legs:
Single Leg Squat: Improve your balance, flexibility and strength your leg muscles all at the same time!
Step Back Lunge: This variation puts less stress on the knees. If your knees hurt while doing this exercise, try a stationary lunge by stepping your leg back and then moving up and down without returning to the starting position.
Single Leg Deadlift: We love this exercise because it improves one legged stability and gets your glutes firing which is key for an efficient and powerful stride.
Calf Raises: All to often, runners overlook their lower leg muscles. Add in calf raises to increase strength and ward off injuries.
Upper Body:
Superman: You will feel super powerful after performing 2 sets of this exercise. Cape optional.
Triceps Dip: Find a bench or stairs on one of your runs and work those arms!
Plank Walks: Great total body exercise. Keep those abs tight and shoulder blades flat on the back and your legs engaged.
Core:
Plank and Side Plank: Another one of our favorites. Try this as a series: 30 second forearm plank, 30 second left side plank, 30 second forearm plank to 30 second right side plank. Don't sink those hips and make sure your shoulders are over your elbows.
Russian Twist: Strengthens the obliques which are essential to maintaining proper running form. The slower the twist, the deeper the burn.
Bridge Lift: This is a great exercise for your abs and your glutes. Hold for 10-15 seconds on your last rep and really engage your obliques closest to your hip bones.