FALL STRENGTH WORK TO DO OUTDOORS

Low cement bench next to channel in state park. Taken by PKSenagore July 5, 2016. All rights reserved.

​FALL STRENGTH WORK: FINISH A RUN WITH STEP-UPS
RUNNINGCOMPETITOR.COM OFFERS encouragement to perform, and a quick video to demonstrate, an exercise that can work to strengthening running muscles in "Activate Running Muscles with Side Step-ups". Don’t be fooled into thinking that because this move is so simple it’s not effective.   At the end of 2-4 repetitions on each side your legs will scream the truth!  As the description indicates, it works quads, hips, core, and back.
 
Step-ups are perfect for end-of-run strength work on a low park bench, a high curb, or low wall (about 12”). I turn around and do the same thing facing forward, working one leg then the other. Actually, this set is so tiring for me that my routine is to alternate 10 step-ups forward on each leg, then 10 side step-ups on each leg, repeating this cycle 2-4 times.
 
Advice: be aware your balance will be challenged.  Choose a firm, fixed, stable structure next to something that will catch a fall if you should happen to teeter a bit. Not a chair or stool which might shift underneath you.  Especially when you first start to strengthen with this exercise.  With improvement, you can progress to using a free-standing structure in a location that, in case of a fall, won’t result in serious injury. I do it on cement benches bordering a boat channel used by fishermen, and am careful to use one farther away from the water’s edge!
 
For runners wishing for simple, easy to remember strength exercises, this one is perfect!
 
RUN HAPPY!
 
http://running.competitor.com/2015/01/video/activate-running-muscles-side-step-ups_120686