5 At-Home Exercises For Marathon Runners in Only 15 Minutes

Runners have a type of their own. I can say that considering that I am a runner. We can be wacky about our race ceremonials and to outsiders looking in, our lives appear to focus on a "dull" sport of putting one foot in front of the other. However as any runner understands, it's not really that basic (or monotonous!), to attempt to fit in fartleks, quarters, repeats and speed work together with your hills, distance runs, and race days. Mile after mile, we hit the road-- rain, cold or sun-- to reach our goals.

No matter what kind of runner you are, or the number of races you have under your belt, all of us share one common goal: to be much better runners. We want to get faster, run farther, be more efficient, and remain injury-free. However, if we hope to reach this goal, we have to do even more than simply run. It is necessary to incorporate other workouts into our workout strategies, along with some rest, if we want to reach our full running capacity.

If you want to add strength and power to your marathon running you should add strength training to your regular running regimen. Strength training exercises concentrated running muscles can add rate and stamina to your running.

Going to the health club is not about beefing up but about building strength. The following exercises will assist you build strength without adding unnecessary muscle weight.

Push Ups

Runners commonly overlook their upper bodies when training, however a sturdy upper body is crucial for overall fitness and powerful runs. Pushups help enhance the arms, chest, and shoulders, in addition to the core, in one move, and you can do them anywhere, too.

See to it your body is parallel to the area. Connect your breath with your movements to make it simpler. Inhale as you bend your elbows out to the sides and lower your upper body down, and exhale as you straighten your arms and raise your upper body back to the beginning position.

Sit ups

Doing sit-ups is a fast way to obtain more powerful abdominal muscles.

Begin with doing the number you are comfortable with lets say 5 and then tweak it up when you get stronger. If you can't do them by yourself, ask someone to hold your feet.

Squats

Squats are the single most efficient workout that you can carry out to strengthen the whole lower body. Full body exercise that trains mainly the muscles of the thighs, hips and butts, quads, hamstrings, along with enhancing the bones, ligaments and insertion of the tendons throughout the lower body. This is one workout that will include all the leg muscles made use of throughout running. To include even more strength, you can hold a weight on your shoulders. When done correctly, they can likewise help build up your knees and prevent knee pain and injury.

Plank

As a runner, you are only as sturdy as your core is-- your abdominals, obliques, lower back and hips. These muscles, which cover around your torso like a corset, assist you balance and support every step you take. Strong abdominals and lower back muscles also assist you run with better position, which helps in breathing. The plank is among the very best means you can train every muscle in your core.

Lateral Movements

Runners seem to simply move in one direction: forward! That's why it is very important to train your body through other directions of movement, like backwards or sideways (laterally). Lateral maneuvers assist you to train often-neglected muscles like the abductors (exterior thigh) and adductors (interior thigh), helping you boost strength at your joints, improve your balance, and avoid injury.

The beauty of these workouts for marathon runners is that you don't have to go to a gym or a health club - you can do them from your home.

Quick tip: Do these for 2 sets, 15 repetitions.