You don't need weights for strength training20 Minute Daily WorkoutHere is a simple workout you can do every day to keep your fitness up. There are three different levels to choose from. Go to YOU:on a Diet and scroll down to the 20 minute workout video. It's a great way to start your day!How to Strength Train for Trail RunningScott Jurek mentioned in a recent interview that "I find that many runners assume, "I run, therefore I have strong legs."But that's a big misconception." Scott is also a big fan of exercising one-legged (unilateral strength training), because thats how we run - we're constantly on one leg. There are many potential benefits for this type of training...
1) Balancing lower limb strength You can also easily do unilateral strength training exercises without weights, and it's hard to cheat on them! Scott recommends many repetitions(30-50) of one-legged mini squats, here you only bend 45 degrees or no more than 60 degrees, and lunges. you can also do one-legged ankle lifts to strengthen the calves. One-legged box jumps are good, but probably as part of a Supervised program. And don't forget your core. Surprisingly, pushups are great not only for arm and chest but also for your core,like the plank position in yoga. Sit-ups and crunches are good, but remember, you're not using that motion when you run. So bridging and plank work are good as are stabilizing exercises like Pilates. Try Yoga!If you haven't yet tried yoga, please do. I know it's a little intimidating but it's worth it. You can try it in the privacy of your home, just go to Yoga Today and follow along to get an idea what to do. But you really just need to bite the bullet and take a class. Your body will thank you!
|
