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The forgotten part of your running routine:

Strength training.

Here’re 10 exercises that will 10x your running (without any equipment needed):
🔷 Tibialis Anterior Raises

• 1-3x/week
• 1-3 sets of 5-30 reps
• Move feet farther away from the wall to increase difficulty
• Single leg for an added challenge

🔷 Calf Raises

• 1-3x/week
• 1-3 sets of 5-30 reps
• Rise high up onto toes
• Return down slowly to strengthen Achilles
• Single leg for added difficulty

🔷 Squats

• 1-3x/week
• 1-3 sets of 5-30 reps
• Keep heels on the ground
• Lower down as far as comfortable
• Punching and pointing optional

🔷 Hip Hikes

• 1-3x/week
• 1-3 sets of 5-30 reps (each side)
• Movement is at the standing hip
• Should feel effort at front of the hip

🔷 Lunges

• 1-3x/week
• 1-3 sets of 5-30 reps (each side)
• Reverse (backwards) lunges for variation

🔷 Bridge

• 1-3x/week
• 1-3 sets of 5-30 reps
• Squeeze your glutes (butt)
• Straighten one leg into the air to increase difficulty

🔷 Plank

• 1-3x/week
• 1-3 sets of 5-30+ seconds
• Raise an arm or leg (or opposite arm and leg) to increase difficulty

🔷 Dead Bug

• 1-3x/week
• 1-3 sets of 5-30+ seconds
• Move opposite arm and leg into a straight position parallel to the ground

🔷 Bird Dog

• 1-3x/week
• 1-3 sets of 5-30+ seconds
• Move opposite arm and leg into a straight position parallel to the ground

🔷 Feet Scrunches

• 1-3x/week
• 1-3 sets of 10-30+ seconds
• Scrunch your toes
• Rotate feet outward to lift arches (I don't have any)
• Lean bodyweight forward onto toes to increase difficulty

That's it! Thanks for reading my thread.

If you enjoyed this, 2 requests:

1. Follow me @singhcredible to become a great runner & athlete.
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