An Exercise Routine to Go With Your Running
Most runners just run- and that's great.
Its good for cardio fitness and general health. The only problem with running, especially if its your only form or exercise- is its repetitive nature. Running 5, 10km, half marathons and marathons is just the same moves over and over again- Using the same muscle groups continually ..meaning toning and strengthening those muscles but also meaning using them a bit too much, and often far to much- which can often result in overuse injuries.
However, there is a great way to solve this issue- keep running, but on your non running days (and you should all know by now that you do need non running days- 2-3 a week- work on your non running muscle groups.
Runners who run long distance (5km or more) generally work the back of their legs- so hamstrings, calves and glutes..so on non running days you should aim to rest those muscles and strengthen the opposing muscles- like quads, core and even the upper body.
I stumbled on this selection of exercises that were put together by scientists, they claim it is the perfect exercise routine, where you work all muscle groups in a certain order, for 30 seconds each (yes that is the best bit, only half a minute), you need to do them in the exact order with 10 seconds rest between each-The exercises should be performed in rapid succession, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10
The exercises are designed in a certain order, so that there is a balance between upper and lower body and the cardio or strength component of each- the exercises go in this order-Diagrams are Below
Step up onto Chair (so high step Up)
Tricep Dip on chair or bench
High Knees Running In Place
Push and Rotation- alternating sides
Side Plank- alternating sides for 15 seconds each
I tried it out with my runners at a Lazy Gym Session- the session normally takes 45 minutes and as you can figure out this session only goes for 7mins- I know we could of done it and then gone for a coffee, but I decided to repeat them for one minute each- which was a tad harder, but achievable. The next day (and two days later) I really felt it..it was like I had had a great all over workout- I felt it in my abs, legs, arms, butt...I was surprised how something so simple could have an effect.
I think the proper version- 12 exercise X 30 seconds with 10 seconds break or up the ante like I did with 1 minute of each..would be a great add on to your run- before or after or on your non run days..give it a go