ANOTHER WORKOUT FOR STRENGTH TRAINING DAYS, EVEN OUTDOORS OR AT WORK “5-Move Core Workout for Runners” by Molly Hurford for Under Armor’s MapMyRun.com instructs how to perform 5 exercises that are some of the most commonly prescribed for runners.
This core workout routine contains 3 of the exercise progression moves featured in a blog post article last week. However, it also includes "bridge" and "step-down/up" exercises that target the glutes and hamstring muscles of the "posterior chain" as well as the core. The bridge is also known as a HIP RAISE. There are many variations to make this exercise more difficult, including a single leg version, using a stability ball or Bosu equipment.
The lunge and dead lift strengthen the core and lower body too.
The exercises in which you are standing on, using, or or stepping onto one leg/foot at a time, will test and work on BALANCE. They can be frustrating to perform initially, as it may be difficult to keep from tipping to one side, which prevents smooth execution of the full movement. It's that "dirty little secret' of exercise discussed on June 2. To make them easier, stand next to a wall or sturdy piece of furniture until your balance improves.
The convenient aspect of this set is that it can be committed to memory quite easily, and performed alone or at the end of a short run, at home or outdoors, with or without weights. Notice that the person demonstrating the step downs is using a plastic cooler with rounded indentations for cups! Be creative.
Position the one piece of equipment (bench, box, or cooler) you need for this set, to perform step downs, near your garage or hallway door to be ready to use, no excuses. If you drive to a running path or park, store this item and optional free weights in the trunk of a car.
If you don’t drive to run, a park can be located with benches. Free weights are not likely to be available and if you and to use them you'll need to bring equipment with you, perhaps in a back-pack. However, a bench can be used to add upper body exercises like easier push-ups or triceps dips.
At work. During the lunch hour, if the office is emptying out as everyone rushes to eat, search for a place to work-out for 10-15 minutes. In my department, a conference room was not in use most days at noon in the summer, and the carpeted floor was perfect for floor exercises. The long axis of the room allowed walking lunges.
The office/work atmosphere in summertime may be more relaxed at your place of employment. Use this to your advantage and squeeze in some extra strength training so you can spend your off-work free time enjoying other activities.
Break down this workout into segments and do one at a time at different times in the day, without working up a sweat as you would in one complete session. Dress casually if possible to accomplish this discreetly. All but the floor-based moves (plank and bridge) can be subtle activities in an out-of- the-way corner or room.
FLOOR GLUTE BRIDGE
Write this list and brief instruction on a card or phone note and keep handy to remind yourself of the workout the first few times you try it.
It’s amazing how much exercise can be worked into a daily schedule without going formally to a gym or into a workout session. I know, because I have done it for years. Yes, other people will give you ‘looks’, but they’ll stop when you start achieving the fit appearance of an athlete. Then, the looks will turn into polite excuses as to why they don’t do what you ‘do’, but should. They’ll comment that it’s easier for you, of course.
Start this workout, or a part of it, today! Make it a priority.
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device.
EARNED RUNS is edited and authored by me, runner and founder. I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health.
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