Many people love running such a lot, we have a tendency to tend to typically avoid doing something aside from running. However supplementing running with strength training for half marathon won’t solely assist you forestall injury, however it’ll conjointly cause you to a stronger, faster, and additional economical runner.
That said, strength coaching for runners is totally different than it’s for your commonplace freak. rather than pushing weight off from the body with bicep curls, leg extensions, and bench presses, runners ought to specialize in targeting the key muscles which will keep them balanced, moving forward, and injury-free.
Works: core, lower back, shoulders
Start on high-low-jack. Step feet into a plank position. Draw your shoulders down and back—not crooked. Have interaction abdominal muscles tight to stay hips in line with shoulders therefore your body forms an extended, line. Squeeze legs and glutes for support. Hold this position for forty five to sixty seconds. Step by step add time as your core gets stronger. Repeat for three to five reps.
- Russian Twist
Start sitting with knees bent ninety degrees, heels on floor, and hands clasped ahead of chest. Have interaction abs and rotate higher body to the correct as if you’re reaching right elbow to floor. Keep your back tall and rotate from your hips. Come back to beginning position and repeat on left aspect. That’s one repetition. Complete ten to twelve reps.
Works: abs, hips, back
Start lying face down along with your arms intent on sides to create a T, thumbs inform up, and chin unwearied on floor therefore your neck isn’t strained. Bend left knee then swing leg to right to do to the touch left toes to right shoulder. Hold for thirty seconds, then come back to beginning position. Repeat on opposite aspect with right leg. That’s one repetition. Perform three to five reps.