Runner's Beginner Strengthening Workout
1. Stand with your legs and feet parallel and shoulder-width apart, and your knees bent very slightly. Tuck your pelvis slightly forwards, lift your chest, and press your shoulders down and back. 2. Extend your arms in front of your body for stability, keeping them even with your shoulders. With your feet planted firmly on the floor, curl your toes slightly upwards. 2. Extend your arms in front of your body for stability, keeping them even with your shoulders. With your feet planted firmly on the floor, curl your toes slightly upwards. 3. Draw in your abdominal muscles and bend into a squat. Keep your heels planted on the floor and your chest as upright as possible, resisting the urge to bend too far forwards. 4. Exhale, and return to the original position. Repeat five to six times.
1. Stand with your feet together and your arms hanging at your sides. 2. Exhale, and carefully step back with your right leg, keeping it in line with your hips as you step back. The ball of your left foot should be in contact with the floor as you do the motion. 3. Slowly slide your right foot farther back while bending your left knee, stacking it directly above your ankle. 4. Position your palms or fingers on the floor on either side of your left leg, and slowly press your palms or fingers against the floor to enhance the placement of your upper body and your head. 5. Lift your head and gaze straight forwards while leaning your upper body forwards and carefully rolling your shoulders down and backwards. 6. Press the ball of your right foot gradually into the floor, contract your thigh muscles, and press up to keep your left leg straight. 7. Hold for 5 seconds. Slowly return to the starting position, and then repeat on the other side.
Knee Extension with Rotation
1. Sit upright on a chair, with your feet planted on the floor, your hands on your knees, and your gaze forwards. 2. Slowly extend and raise one leg as high as you can, or until it is parallel to the floor, with your foot flexed. Rotate it outwards, pausing at the top of the circle, and then rotate your foot inwards. 3. Lower your foot, and repeat on the other side.
Lateral Low Lunge
1. Stand with your feet planted widely and your arms outstretched in front of you, parallel to the floor. 2. Step out to the left. Squat down on your right leg, bending at your hips, while maintaining a neutral spine. Begin to extend your left leg, keeping both feet flat on the floor. 3. Bend your right knee until your thigh is parallel to the floor, and your left leg is fully extended. 4. Keeping your arms parallel to the ground, squeeze your buttocks and press off your right leg to return to the starting position, and repeat.
Unilateral Leg Circles
1. Lie flat on the floor, with both legs and arms extended. 2. Bend your right knee towards your chest, and then straighten your leg up in the air. Anchor the rest of your body to the floor, straightening both knees and pressing your shoulders back and down. 3. Cross your raised leg up and over your body, aiming for your left shoulder. Continue making a circle with the raised leg, returning to the centre. Add emphasis to the motion by pausing at the top between repetitions. 4. Switch directions so that you aim your leg away from your body. Repeat with the other leg.
1. Lie prone on the floor with your legs hip-width apart. Stretch your arms beside your ears on the floor. Engage your pelvic, and draw your navel into your spine. 2. Extend through your upper back as you lift your left arm and right leg simultaneously. Lift your head and shoulders off the floor. 3. Lower your arm and leg to the starting position, maintaining a stretch in your limbs throughout. 4. Extend your right arm and left leg off the floor, lengthening and lifting your head and shoulders. 5. Elongate your limbs as you return to the starting position.
1. From a standing position, walk your hands out until they are directly beneath your shoulders in a high plank position. 2. Inhale, and set your body by drawing your abdominals to your spine. Squeeze your buttocks and legs together and stretch out of your heels, bringing your body into a straight line. 3. Exhale and inhale as you bend your elbows and lower your body towards the floor. 4. Push upwards to return to plank position. Keep your elbows close to your body. Repeat.