A writer and specialist in economic and trade policy, Paul Andrew lives in North Grafton, Massachusetts. An active member of his North Grafton community, Paul Andrew contributes to local organizations like the police department and the Pine Street Inn. He also regularly runs in cross-country and 5k events.
Successfully running any significant distance can be a challenge for even the most experienced athletes. However, by performing exercises designed for runners, athletes can get the most out of their run while minimizing the risk of injury.
–Squats. Designed to work many running-specific muscles, including hamstrings, quads, and glutes, squats can be beneficial even without using weights. First, stand straight with your feet an equal distance apart, at about hip distance. In a sitting position, bend your knees approximately 90 degrees, and return to a standing position. Do about 12 squats, increasing repetition or adding weights as they become easier.
–Core exercises. A series of short exercises to strengthen your back and abdominal muscles, core exercises can be done two or three times for 30 seconds each. One exercise, the plank, begins with you lying flat on your stomach with your forearms and toes tucked under your body. Rise so that your weight is supported by your forearms and toes, keeping your back straight. You can also alternate with one forearm and the side of one foot by doing a side plank.
–Lunges. From the traditional forward lunge to the challenging reverse lunge, this exercise strengthens your legs and increases the flexibility of your hips. For the forward lunge, begin in a standing position and step forward until your knee is over, but not past, your ankle. Slowly lower yourself until your other knee touches or comes close to the floor. Repeat with the other leg.