David Dack

You know the feeling—those muscles that sing a chorus of aches, making their hard work known after a vigorous workout. It’s the mark of progress, but the discomfort can be anything but rewarding. Thankfully, there are remedies that can soothe your battle-worn fibers. 

Explore the mosaic of options crafted for post-exercise care with this comprehensive guide designed to restore your melody of movement with each healing note.

5 Options for Soothing Sore Muscles After a Workout 

As the dust settles on an intense workout, your muscles might cry out for mercy. Let’s explore five soothing strategies to quell the rebellion and restore peace in muscular territories.

1. Alternate Between Ice and Heat Therapy 

Alternating between ice and heat therapy is a rhythmic dance that plays out on a cellular level, encouraging dynamic healing. The cold compresses reduce inflammation by narrowing blood vessels, like tightening the reins on a horse, while heat opens them up for improved circulation.

Begin with icing your sore spots to calm the initial uprising of post-workout inflammation. After you’ve given swelling the cold shoulder, invite warmth onto the stage to relax tightened muscles. It’s recommended to use ice for 15 minutes, wait 2 hours, then switch to heat for 15 minutes.

2. CBD Products and Anti-Inflammatories

When the echoes of your workout routine leave you aching, consider painting calm onto troubled areas with a swipe of CBD roll-on for pain relief. CBD, devoid of the high but rich in therapeutic properties, has muscled its way into the hearts of athletes and fitness enthusiasts. 

As long as you aren’t allergic, CBD is one of the safest anti-inflammatories on the market. However, if you can’t get CBD in your area, it’s also okay to use non-steroidal anti-inflammatory drugs (NSAIDs) like Advil every now and then. Just avoid overuse, as it could lead to addiction. 

3. Use Compression Gear or Kinesiology Tape

Donning compression clothing post-workout can feel like slipping into a suit of armor tailored by caring hands. It squeezes you just right, increasing circulation while reducing muscle oscillation. Runners can even use compression gear to improve their endurance performance slightly. 

Swapping out that hug for a strategic pat is where kinesiology tape comes in. Its design maps out areas of support on your skin, creating barriers against excessive movement. This tape steers muscles toward optimal function as they repair and recover from the stress of exercise. 

4. Eat Well, Hydrate, and Stretch It Out

Eating well before and after a workout is like refueling a high-performance engine—it runs better on quality fuel. A balanced diet loaded with nutrients gives your muscles the raw materials they need to repair and strengthen. Think of colorful plates of food as your internal repair kit.

Now, pair that satisfying meal with hydration—water being the ultimate tonic for weary muscles. Proper fluid intake keeps everything moving smoothly within. After nourishing and hydrating, guide your body through a series of stretches that extend and refresh your aching muscles. 

5. Massage Therapy and Some Sleep

A skilled massage therapist can negotiate peace and progress in sore areas, coaxing knots and tensions into submission with deft fingers. This hands-on approach improves circulation, which is critical for recovery, and helps flush out the byproducts of exertion that can cause stiffness.

Then comes sleep—the silent healer of the night. Like a soft-spoken custodian who tidies up after hours, sleep works undisturbed to repair your physical form. Your body dives deep into restoration mode during those precious hours of slumber, helping you recover quickly. 

In Conclusion… 

Now that you’ve been equipped with a medley of strategies to soothe those hard-working muscles, it’s time to put them into play. Your post-workout recovery is crucial, forming the bridge between today’s effort and tomorrow’s potential. So explore these options, find your rhythm, and embrace the practices that resonate with your routine. Your muscles will thank you! 

If you’ve ever had to replace your outdoor run for a quick indoor session, you’ve likely tried running in place.

Running in place (also known as stationary jogging) is basically just moving like you’re running—without actually going anywhere.

Sure, you’re not covering any ground, but running in place is still a great way to get your heart rate up, work your muscles, and burn some calories.

When I first tried running in place, I was surprised—my heart rate spiked, and I could feel the same muscles working, even though I wasn’t actually moving forward.

It felt like a perfect quick fix—I didn’t need any fancy equipment, and I could skip the trip to the gym. I’d do this while watching TV or listening to music, and before I knew it, I was breaking a sweat.

Let’s dive a little deeper into the benefits:

The Benefits of Running In Place

Over time, I’ve realized there are several surprising benefits to running in place, even though, at first, I was skeptical.

Let me share with you what I like the most about it.

• Convenience: Honestly, the simplicity is my favorite part. I’ve lost count of how many times I’ve run in place in my living room while waiting for my coffee to brew. Whether for five minutes or 30 minutes, I can fit it into my day without rearranging my schedule.
• Elevates Your Heart Rate: Running in place gets my heart rate up fast. Whether I go all-out or keep it steady, I’m always surprised by how quickly my blood gets pumping.
• Heart Rate Elevation: This exercise is great for getting the blood flowing. Your body doesn’t know the difference even though you’re not moving anywhere. As soon as I start moving, I feel my heart rate climbing, which tells me my cardiovascular system is getting a workout.
• Calorie Burning: Running in place doesn’t burn as many calories as outdoor running, but it’s still pretty effective. For me, 30 minutes of steady jogging in place burns around 280-300 calories, depending on how hard I push myself. It’s a great way to squeeze in a workout when I’m short on time.
• Scalable Intensity: The best part? You can make running in place as easy or challenging as you want. Sometimes I keep it low-key, and other times I’ll throw in high knees, pump my arms faster, or grab some light hand weights.
• Excellent Warm-Up: I love using running in place as a warm-up. It gets my heart rate up and activates all the muscles I need before a workout—especially if I’m short on time. It increases your heart rate, activates the muscles you’ll need.
• Ultimate Convenience: I can’t stress this enough—running in place requires zero equipment and can be done almost anywhere. Whether in your living room, office, or hotel room, you don’t need a treadmill or track to get in a solid workout. It’s the ultimate “no excuses” exercise.
• Safer and Low-Risk .You don’t have to worry about uneven terrain, traffic, or bad weather. Running in place is safer because you’re in control of your environment and can maintain a steady pace without the risks associated with outdoor running.

Downsides of Running in Place

While it’s a great alternative, running in place also has drawbacks. I’d be lying if I said I didn’t miss the fresh air and changing scenery. I’ve found it can get monotonous, especially if I do it for more than 20 minutes at a time. One of the ways I combat this is by mixing in other exercises like jumping jacks or squats. It helps break up the routine and keeps things interesting.

• Risk of Injury: Surprisingly, I noticed that running in place can be rough on the joints, especially if you’re doing it for long periods or with poor form. Once, I pushed myself too hard without focusing on my technique and ended up with minor knee pain. That taught me to always keep my form in check and listen to my body.
• Lack of Scenery: Let’s face it—running in place can be a little boring. I’ve had to get creative to stay entertained, like running in place while watching my favorite TV shows. It helps, but it’s no substitute for the outdoors. However, on days when I just can’t get outside, I make the most of it.
• Limited Variation. Unlike outdoor running, where you can vary your pace, incline, and terrain, running in place offers less variety. You’re essentially staying in the same spot, so it can lack the dynamic elements of outdoor runs. To combat this, try mixing in other exercises like jumping jacks, high knees, or squat jumps to keep things fresh.

How To Run In Place The Right Way

Ready to start running in place? Then here are the steps you need to take to make the most out of it.

Warm-Up

Before you dive in, start with a warm-up. I like to do five minutes of low-impact moves like walking in place, lunges, or squats to get everything ready. This helps loosen your muscles, increase your heart rate gradually, and reduce the risk of injury. I always recommend starting with 5-10 minutes of low-impact movements.

Proper Form

Good form is everything when running in place. I found that paying attention to my posture made a big difference in how effective—and comfortable—my workout was.

After a few sessions of running in place, I learned that form matters as much indoors as outdoors. It might matter even more because it’s easy to get lazy when you’re in the comfort of your own home.

Here’s how to nail your form:

• Knee Height: Start with low knees and gradually lift them as you warm up. Eventually, aim to raise your knees to at least hip height.
• Posture: Open your chest, keep your back straight, and engage your core. Good posture will protect your back and engage more muscles for a better workout.
• Head and Chin: Keep your chin parallel to the floor and gaze ahead. This helps maintain proper alignment in your spine and neck.
• Arm Movement: It’s tempting to let your arms hang, but I’ve found that a strong arm swing (like you’re running outside) helps maintain a steady rhythm and keeps me focused.
• Breathing: Maintain steady, deep breaths throughout. This will help you stay energized and improve your endurance.

Gradually Increase Intensity

Start slow and build up. I like to raise my knees a bit higher or swing my arms faster as I get warmed up. It keeps the workout from feeling repetitive and gives me a good challenge.

You can achieve this by:

• Raising your knees higher.
• Swinging your arms more vigorously.
• Speeding up your steps.

This progression will challenge your cardiovascular system and keep your workout from becoming monotonous.

Maintain Consistency

Keep your movements consistent throughout the workout. Try not to bounce excessively, which could increase the impact on your joints. Smooth, rhythmic movements are key to staying injury-free and maximizing the workout’s effectiveness.

Cool Down:

After you’ve completed your workout, don’t forget to cool down. Slowly transition from running to walking in place for a few minutes. Then, stretch out your muscles, focusing on your quads, hamstrings, calves, and hip flexors. Hold each stretch for 15-30 seconds, breathing deeply to relax your muscles.

The Jogging In Place Workout

Here’s one of my favorite interval workouts to try. It mixes up fast jogging with bodyweight exercises to keep your heart rate up and add some variety.

Warm-Up (10 minutes): Include exercises like walking in place, arm circles, leg swings, and light squats.

Workout:

1. Fast Running in Place (3 minutes): Jog as fast as possible, keeping good form.
2. Bodyweight Squats (1 minute): Perform squats with your feet shoulder-width apart, keeping your chest up and your knees tracking over your toes.
3. Fast Running in Place (4 minutes): Pick up the pace and push yourself.
4. Push-Ups (1 minute): Add in push-ups for an upper-body challenge.
5. Fast Running in Place (3 minutes): Keep the speed up and maintain your form.
6. Jumping Lunges (1 minute): Alternate between lunging forward with each leg and jumping between.
7. Fast Running in Place (5 minutes): Finish strong with a final fast-paced run.
8. Cool Down (5 minutes): Walk in place for a few minutes and then stretch your muscles, focusing on the quads, hamstrings, calves, and hip flexors.

Join the Conversation: Share Your Stationary Jogging Tips!

Running in place can be a versatile addition to any fitness routine, and everyone has their own way of making it work.

Do you incorporate stationary jogging into your workouts?

Share your tips, experiences, and creative workout ideas in the comments below—your insights could help fellow runners and fitness enthusiasts get more out of their routine!

For avid runners, managing and organizing a growing collection of gear, from shoes to apparel, can be a challenge. Whether it’s for training, racing, or casual jogging, each activity may require different equipment, and keeping it all organized is key to a runner’s routine. The concept of using a self-storage unit for running gear is becoming increasingly popular. It offers a dedicated space to not only store but also organize various running-related items in a way that is both efficient and accessible.

This approach not only helps in decluttering personal space but also ensures that all running essentials are in one place, ready for the next run. This article aims to guide runners on how to effectively utilize a self-storage unit, covering the essentials of selecting the right unit, organizing shoes and apparel, storing seasonal equipment, and maintaining easy access to gear.

Proper organization in a storage unit can significantly enhance a runner’s experience by keeping their equipment in top condition and ready at a moment’s notice.

Choosing the Right Unit for Running Gear

Selecting the appropriate storage unit is a crucial step for runners to effectively organize their gear. The size of the unit should align with the amount of equipment being stored. For a runner with a vast collection of shoes, apparel, and accessories, a larger unit might be necessary. Conversely, for those with minimal gear, a smaller unit could suffice. The location of the unit is also a key consideration, as easy access is important for runners who need to retrieve or store gear frequently. 

The security and climate control features available at SecurCare public self storage are other factors to consider, as they ensure the gear is stored in a safe and suitable environment, protecting it from damage due to external elements.

By carefully evaluating these factors, runners can choose a storage unit that not only meets their space requirements but also provides the optimal conditions for storing their valuable running gear.

Best Ways to Store Running Shoes

Proper storage of running shoes is essential for maintaining their condition and ensuring longevity. 

Here are some effective ways to store running shoes in a self-storage unit:

• Avoid Stacking: Store shoes side by side to prevent deformation.
• Use Shoe Racks: Elevate shoes on racks for better organization and air circulation.
• Maintain Dryness: Ensure shoes are completely dry before storage to prevent mold growth.
• Insert Shoe Trees: For long-term storage, use shoe trees to retain shape.
• Separate Dirty Shoes: Keep used and muddy shoes separate to avoid soiling others.

Runner’s World offers additional shoe care tips, including proper cleaning techniques. By following these storage practices, runners can protect their footwear from damage and wear. Shoes are the most critical part of a runner’s gear, and their careful storage can impact performance and foot health. 

A well-organized and maintained shoe collection in a storage unit not only makes it easier to find the right pair for each run but also prolongs the life of the shoes, ensuring they are ready for the many miles ahead.

Organizing Apparel and Accessories

For runners, efficiently organizing apparel and accessories in a storage unit can be as crucial as managing their shoes. The key is to create an easily navigable system that allows for quick access and ensures gear remains in good condition. Hangable items like jackets and vests should be placed on sturdy hangers to maintain their shape and avoid creases. Compression gear and tights, susceptible to stretching, are best stored folded on shelves or in drawers. This method not only preserves their elasticity but also makes it easier to locate specific items. 

Accessory organization, including caps, gloves, and hydration packs, requires a separate space, preferably in labeled bins or compartments for easy identification. Breathable containers are ideal for storing such items, ensuring they remain fresh and free from musty odors. It’s also beneficial to segregate clean and used apparel, maintaining a hygienic storage environment. This systematic approach to organizing running attire and accessories not only enhances the longevity of the gear but also streamlines the pre-run preparation, making the storage unit an effective and valuable resource for any runner.

Storing Seasonal Running Equipment

Storing seasonal running equipment effectively is crucial for maintaining its quality and ensuring it’s ready for use when the season changes. 

Here are essential steps to consider:

1. Clean Equipment Before Storage: Remove any dirt or sweat to prevent damage or odor buildup.
2. Use Breathable Containers: Store items in breathable containers to prevent moisture accumulation.
3. Label for Easy Identification: Clearly label containers with the season and type of gear for quick access.

The Centers for Disease Control and Prevention (CDC) emphasize the importance of maintaining sports equipment, which can be applied to seasonal running gear. This approach is vital for items like winter running jackets or summer apparel that are not used year-round. Cleaning and storing them properly in the off-season can significantly extend their lifespan. 

Using breathable containers helps in keeping the gear in a good state, preventing mold and mildew growth. Labeling each container ensures that when the season changes, runners can easily find and retrieve their gear, saving time and hassle. This organized system allows for a smooth transition between seasons, ensuring runners are prepared with the right equipment for any weather condition.

Tips for Accessible Gear Arrangement

Creating an accessible arrangement for running gear in a storage unit can have a significant impact on a runner’s routine and motivation. The arrangement should facilitate ease of access and quick transitions, enabling runners to focus on their training without the hassle of searching for gear. Placing frequently used items like running shoes and popular apparel at the front of the unit saves time and effort. 

It’s also beneficial to create a dedicated space for post-run recovery items, such as foam rollers and hydration packs, ensuring they are readily available after a run. This accessible setup not only streamlines the process of preparing for a run but also helps maintain runners motivation by reducing pre-run stress and organization time. A well-arranged storage unit essentially becomes an extension of the runner’s routine, supporting their training and enhancing their overall running experience.

Efficient Runner’s Storage

Efficiently organizing a storage unit is essential for runners to maintain and access their gear effectively. This approach streamlines preparation for training and races, enhancing the overall running experience.

Running, a timeless and accessible form of exercise, not only requires determination and stamina but also necessitates the right medical gear to ensure a safe and optimal experience. From head to toe, selecting essential medical equipment is pivotal in supporting overall health, preventing injuries and enhancing performance for runners of all levels.

Injury Prevention and Recovery: A Holistic Approach

First Aid Kits for On-the-Go Solutions

Every runner should carry a compact first aid kit to address minor injuries and unexpected challenges. First aid kits usually contain bandages, antiseptic wipes, blister treatment and pain relievers, just to name a few. There are other essential items, which you can learn more about from Sammedical. Their first aid, field treatment and medical supplies are well-known and of good quality. A well-equipped first aid kit ensures runners can manage minor issues promptly, thus preventing the issues from escalating into more significant problems.

Compression Garments for Circulation and Recovery

Compression garments, such as socks, sleeves and tights, have gained popularity for their role in enhancing circulation and expediting recovery. These garments apply consistent pressure to muscles, reducing muscle vibration and promoting efficient blood flow. For runners, this can translate to improved performance during runs and faster recovery post-exercise.

Foot Health: The Foundation of a Runner’s Journey

Proper footwear is the cornerstone of any runner’s arsenal, as it significantly influences performance and injury prevention. Running shoes should be selected based on individual biomechanics, foot arch and gait analysis. A well-fitted pair provides adequate support, cushioning and stability, mitigating the risk of common injuries such as shin splints, plantar fasciitis and stress fractures.

Orthopedic Insoles and Supports

Orthopedic insoles can be a game-changer for runners with specific foot conditions or biomechanical issues. These customized inserts provide additional support, align the foot correctly and alleviate pressure points. Runners with conditions like flat feet or overpronation often benefit from orthopedic solutions, enhancing comfort and reducing the risk of long-term injuries.

Cardiovascular Monitoring: Insights into Heart Health

Wearable Heart Rate Monitors

As cardiovascular health is paramount in running, wearable heart rate monitors offer real-time insights into heart rate zones, aiding in optimizing training intensity. These devices allow runners to tailor their workouts to specific heart rate targets, promoting cardiovascular fitness and preventing overexertion. The continuous monitoring capability empowers individuals to make informed decisions about their running regimen.

Fitness Trackers for Overall Health

Beyond heart rate monitoring, fitness trackers provide a comprehensive overview of a runner’s overall health. These devices often include features like step counting, sleep tracking and stress monitoring. By understanding patterns and trends in these metrics, runners can make lifestyle adjustments to support their well-being, both within and outside their running routines.

Hydration and Nutrition: Fueling the Running Engine

Staying properly hydrated is paramount in running, especially during longer distances. Hydration belts and handheld water bottles provide convenient solutions to ensure runners have access to fluids on the go. Proper hydration supports endurance, regulates body temperature and helps prevent dehydration-related complications.

In addition to that, energy gels and nutrition packs offer a quick and portable source of carbohydrates, electrolytes and essential nutrients. These supplements help replenish glycogen stores, delay fatigue and support optimal performance. Runners should experiment with different options during training to find the products that best suit their individual needs and preferences.

The Holistic Runner: Integrating Medical Gear for Optimal Performance

As already established, having medical gear for a runner is paramount, as it usually saves the day during emergencies and ensures optimal health. Some of the ways to integrate such a kit include:

Creating a Comprehensive Running Kit

A comprehensive running kit with the essential medical gear discussed above can significantly contribute to a runner’s overall experience. Tailoring the kit to individual needs, considering factors like fitness level, health conditions and running environment, ensures a holistic approach to health and performance.

Regular Assessment and Adaptation

As runners progress in their journey, regular medical gear assessment and adaptation become imperative. Factors such as changes in fitness levels, evolving health conditions or transitioning to different terrains may necessitate adjustments to the running kit. Staying attuned to the body’s signals and incorporating necessary modifications support ongoing health and longevity in the sport.

In a Nutshell: Running Safely, Running Strong

In the dynamic world of running, the impact of medical gear extends far beyond mere accessories—it becomes the linchpin for safe, effective and enjoyable experiences. From safeguarding foot health with the right shoes to monitoring cardiovascular fitness with wearable devices, each piece of gear plays a pivotal role in the runner’s holistic well-being.

As runners lace up their shoes and hit the pavement, the integration of essential medical gear becomes not just a precaution but a proactive choice for running safely and running strong.

Treadmills have been around seemingly forever and are one of the most used cardio machines in every gym in the world. Many people prefer them either for a daily run or as a way to warm up before starting a weightlifting session. With that said, over the years, the technology used for treadmills has greatly improved, and now we can safely say that there are several different kinds, depending on what you need them for. 

There are walking treadmills created for people with sedentary lifestyles so that they can get some daily exercise in; there are also foldable treadmills for running, which can be useful for busy professionals who want to be able to get a running session in the comfort of their homes and additionally, there are new and more modern treadmills for athletes – some with an air bubble around them, so that they can decrease the stress on the joints and muscles, some curved that provide new kinds of challenges and finally there are those, submerged in water – another tool for better active recovery. 

Out of all of these options, the one that should pique your interest as an athlete is the curved treadmill. If you’re tired of running on the good old flat one that is available in every gym, you may want to consider switching to the curved one, as it provides a different set of challenges and forces your body to adapt to a new kind of physical activity.

In this article, we’re going to talk more about curved treadmills, the challenges they present, and how they compare to standard flat treadmills. So, if that sounds like something that’s up your alley, please continue reading. 

What is a Curved Treadmill? 

Similar to the standard treadmill, the curved one is also designed for indoor running, and its primary goal is to provide the user with an experience similar to what you would get on an outdoor curved path. Essentially, the idea behind it is to imitate running on a track but indoors.

Most curved treadmills are manual, which means they require the muscles of your legs to power the running belt, as there are no electricity or start buttons involved. Instead, when you step on the treadmill, you have to start pushing with the soles of your feet, making sure your foot strike lands forward in order to give the treadmill an incentive to start moving.

What Are the Main Differences Between the Flat and the Curved Treadmill? 

We’re all pretty familiar with what the flat treadmill is, as that’s the cardio machine you will typically find in any commercial gym. Essentially, it’s a walking path with no curve, inclination, or tilt involved in any way. It imitates walking on a completely flat surface, where you face no ups or downs on your way, and so you’re able to maintain a similar pace for a prolonged period of time. 

Flat treadmills are generally recommended for people who want to get some extra movement but work a sedentary job or for people that have suffered serious injuries and have muscle or joint limitations and can’t do intense workouts. 

Furthermore, in the last few years, flat treadmills have become popular as walking pads for under the desk, as they require no extra movement and don’t hinder your work process. For many people who are now working from home, this has become their main source of activity throughout the day. 

Another major difference between curved and flat treadmills is the source of power. Most, if not all, flat treadmills are powered either electrically or by a battery, so you have a head start on the movement. On the other hand, most curved treadmills are manual, which means that they solely rely on the power of your muscles to get started and to keep moving. 

Some of the Benefits of Curved Treadmills 

As you’ve probably guessed, there are some pretty incredible benefits to using a curbed treadmill over a flatter one. In recent years, the rising popularity of the manual, curved treadmill has led to some interesting concerns being voiced regarding the equipment’s features, the running technique it requires, and the contrasts between jogging on the road and on this type of treadmill. Let’s take a look at the discourse in the next paragraphs. 

No Electricity Required 

Unlike flat treadmills that require the use of electricity or a powered battery, most curved ones are manual and don’t require anything other than your muscles to get going. This makes them more environmentally friendly, and it can also lower your monthly expenses, especially if you plan on using the machine often. 

Burns More Calories 

According to manufacturers of curved treadmills, your calorie burn increases by around 30% when you use them compared to the standard ones. This feature makes them particularly useful for sprinting sessions and for HIIT exercise as a whole. 

Increased Engagement of Lower Body Muscles 

As we mentioned, unlike the flat treadmill that’s electrically powered, this one relies entirely on your own strength to start moving and to keep going. That’s why it uses more muscles when you’re running on it, and it specifically targets the hamstrings and the glutes. 

Easy to Use 

Curved treadmills are extremely easy to use – you just hop on them and start moving. There are no buttons that you have to press and no specific settings that you have to know about; they’re completely user-driven, so they follow your movement pattern. As soon as you step on one, lean forward and start jogging, running, or walking – it will follow your tempo and decrease/increase according to how you push. With that said, we recommend that you start by walking, and then once you hit your stride, you can begin with a light jog and finally move on to a full-on sprint.

Experts from Torokhtiy.com also add – ‘Although they initially have a steeper learning curve and are more physically demanding to work out on, they’re well worth diving into, especially for athletes with wide experience using treadmills.’ 

Which One is Better – The Curved or the Flat Treadmill? 

Both of these machines have their specific use cases, and which one suits you better depends on the results you want to achieve and the kind of training sessions that you want to be able to do. For people who are older, who work sedentary jobs, or have suffered previous serious injuries, flat treadmills offer a terrific way to get some exercise in without putting a ton of stress on the muscles and joints. They’re also a fantastic option for stay-at-home moms or people working from home, as they enable them to get some activity while doing other types of work. 

On the other hand, if you’re an active athlete or just someone who wants to perform better, curved treadmills challenge the muscles more; they’re also more similar to the real experience of running/sprinting and are a terrific way to get some sprinting/ high-intensity work done, while you’re indoors. 

In Conclusion

We hope that by the end of this article, you’ve learned all that you wanted about the differences between curved and flat treadmills. As you can see, which one you choose to use or buy for your home gym depends entirely on your personal needs and the goals you have related to health and fitness. However, if there’s one thing that’s certain, both of these machines are a fantastic way to stay active and to get your regular cardio session in. 

Let’s talk about push-ups! Now, I know when you think about boosting your running game, you might not immediately picture yourself doing push-ups.

I mean, running is all about the legs, right? But stay with me because by the time we’re done here, you might just be itching to add this fantastic exercise to your strength routine.

Get ready to discover the surprising benefits of push-ups for your running performance!

Why Strength Matters for Runners

Here’s why strength training, including push-ups, matters for runners:

• 1. Posture and Form: As you mentioned, a strong upper body helps maintain good posture and form during your runs. It prevents slouching and keeps you upright, which is crucial for efficient running.
• 2. Injury Prevention: Upper body strength, including the chest, shoulders, and upper back, can help prevent injuries. A strong upper body provides stability, reducing the risk of overuse injuries and improving overall body mechanics.
• 3. Arm Drive: Strong arms can contribute to a more powerful arm drive, which can assist in propelling you forward while running. This can enhance your overall running speed and efficiency.
• 4. Core Activation: Push-ups engage your core muscles, helping to improve core stability. A strong core is essential for maintaining balance and transferring power from your upper body to your lower body during running.
• 5. Breathing: A strong upper body, including the chest and back muscles, can improve your lung capacity and breathing efficiency. This is particularly beneficial during intense or long runs.
• 6. Muscle Balance: Running predominantly works the lower body muscles. Strength training, including push-ups, ensures a more balanced musculature throughout your body, reducing the risk of muscle imbalances and injuries.

Why You Should Be Doing A Variety of Push-ups (and Exercises)

Adding variations to your push-up routine is key for many reasons.

Let me explain why.

• Prevent Boredom: Doing the same exercise repeatedly can lead to workout monotony. Trying out different push-up variations keeps your routine interesting and challenging, making you more likely to stick with it in the long run.
• Target Different Muscle Groups: Various push-up variations emphasize different muscle groups. For example, wide-arm push-ups target the chest and shoulders more, while diamond push-ups focus on the triceps.
• Avoid Plateaus: When you continuously challenge your muscles with new movements, you prevent them from adapting to the same routine. Plateaus can hinder progress, but by introducing different push-up variations, you keep your muscles engaged and continually progressing.
• Enhance Overall Strength: Different push-up variations can help strengthen not only the primary muscle groups but also stabilizing muscles and core muscles. This comprehensive strength development contributes to better overall fitness and can have a positive impact on your running performance.
• Injury Prevention: Utilizing various push-up variations can reduce the risk of overuse injuries. By shifting the focus and load to different muscles, you avoid placing excessive stress on a single muscle group or joint.

1. The Standard Push-up

Starting Position:

Begin by positioning yourself on the ground in a prone (face-down) position.

Place your hands slightly wider than shoulder-width apart, with your palms flat on the floor. Your fingers should be pointing forward or slightly turned outward.

Extend your legs behind you, resting on the balls of your feet. Your body should form a straight line from head to heels.

Up and Down Motion:

Inhale as you slowly bend your elbows, lowering your chest toward the floor. Keep your body in a straight line and engage your core muscles.

Continue lowering your body until your chest is either touching or hovering just above the floor.

Elbow Position:

Maintain proper elbow alignment throughout the movement. Your elbows should not flare out to the sides or move behind your wrists.

Aim to keep your elbows positioned above your wrists, forming a 90-degree angle at the bottom of the push-up.

Avoid Slouching or Sagging:

Keep your hips in line with your torso to prevent sagging or raising your hips. Your body should remain straight like a plank.

Avoid any excessive arching or rounding of your lower back.

Head Position:

10. Keep your head in a neutral position, aligned with your spine. Avoid dropping your head or craning your neck forward.

Exhale and Push Away:

Exhale as you push through your palms and extend your arms, raising your body back up to the starting position.

Fully extend your arms without locking your elbows.

Repeat:

13. Perform the desired number of repetitions while maintaining proper form.

The modified version (for beginners)

If the standard push-up is too much for you, then you can always do the modified version, where you rest on your knees instead of your toes.

You can also perform this variation when you are really tired and can’t crank out a push-up with good form.

2. Walking Pushup

Proper Form:

Start by getting into a standard push-up position on the floor. Ensure your hands are placed slightly wider than shoulder-width apart, with your palms flat and fingers pointing forward.

Place your feet on a soft surface, preferably a towel or a sliding disc, to facilitate movement.

Keep your body in a straight line from head to heels, engaging your core muscles to maintain stability.

Execution:

Begin the exercise by walking with your hands while keeping your upper body steady and your back straight.

Take small steps with your hands, moving them forward, one at a time.

Continue walking with your hands across the room or the available space.

Once you’ve reached your desired distance or space limitations, start walking your hands back toward the starting position.

Maintain Proper Alignment:

Throughout the exercise, make sure to maintain proper alignment, keeping your hips in line with your torso.

Avoid letting your hips sag or pike upward. Your body should remain in a straight line.

Repetition:

10. Perform the walking push-up for the desired number of repetitions or distance. You can adjust the intensity by increasing the distance you walk with your hands.

3. Plyometric Pushups

Plyometric Pushups are a dynamic variation of the traditional push-ups that build explosive strength and coordination, making them ideal for improving speed and endurance. Here’s how to perform them with proper form:

Proper Form:

Start by assuming a standard push-up position on a well-padded carpet or exercise mat. Ensure your hands are positioned slightly wider than shoulder-width apart, with your palms flat and fingers pointing forward.

Maintain a straight line from your head to your heels, engaging your core muscles for stability.

Execution:

Begin the exercise by performing a regular push-up. Lower your chest toward the floor by bending your elbows, keeping them at a 90-degree angle or less.

4. Resistance Band Push-ups

Resistance Band Push-ups are a challenging variation that adds extra resistance to the standard push-up, making the exercise more demanding on your muscles.

This added resistance increases tension throughout the entire movement, even during the lowering phase, making it an effective strength-building exercise.

Here’s how to perform resistance band push-ups with proper form:

Proper Form:

Begin by grabbing a resistance band and placing it around your upper back, crossing it over your chest.

Hold the ends of the band in your hands and position them slightly wider than shoulder-width apart on the floor.

Assume a standard push-up position with your hands on the band and your body in a straight line from head to heels. Your palms should be flat on the floor, fingers pointing forward, and your feet hip-width apart.

Engage your core muscles to maintain a stable and aligned body position.

Execution:

Start performing the push-ups in a controlled and deliberate manner.

Lower your chest toward the floor by bending your elbows, keeping them at a 90-degree angle or less.

The resistance band will add tension throughout the exercise, making both the lifting and lowering phases more challenging.

Continue to lower yourself until your chest is close to or touching the floor.

Completion:

Push upward until your arms are fully extended, returning to the starting position.

Maintain proper form throughout the exercise, ensuring a straight line from head to heels.

Perform the desired number of repetitions, focusing on controlled movements and maintaining tension in the resistance band.

5. Diamond Push-ups

Diamond Push-ups are an effective variation of the standard push-up that primarily targets the triceps while also engaging the chest and shoulders. This variation involves placing your hands close together, forming a diamond shape with your thumbs and index fingers. Here’s how to perform diamond push-ups with proper form:

Proper Form:

Begin by getting into a standard push-up position with your hands placed close together, directly below the center of your chest.

Position your hands so that your thumbs and index fingers touch, forming a diamond or triangle shape with your hands.

Your fingers should point forward, and your palms should be flat on the floor.

Your body should be in a straight line from head to heels, with your feet hip-width apart. Engage your core muscles to maintain stability.

Execution:

Start performing the push-up by lowering your chest toward the diamond shape created by your hands.

Keep your elbows close to your body as you lower yourself down.

Lower your chest as close to the diamond shape as possible, ideally touching it or coming very close.

Completion:

Push upward by extending your arms until they are fully straight, returning to the starting position.

Maintain proper form throughout the exercise, ensuring a straight line from head to heels.

Continue to perform diamond push-ups for the desired number of repetitions.

6. Decline BOSU Ball Push-ups

Decline BOSU Ball Push-ups are an advanced variation of the standard push-up that adds an element of balance and stability training to the exercise.

This variation targets the chest, shoulders, and triceps while also engaging the core and stabilizer muscles. Here’s how to perform Decline BOSU Ball Push-ups with proper form:

Proper Form:

Set up a BOSU ball with the flat side down on the floor. Place a box or bench behind the BOSU ball.

Assume a standard push-up position by placing both hands on the flat, round side of the BOSU ball, slightly wider than shoulder-width apart.

Position your feet on the box or bench behind you, elevating your lower body. Your body should form a straight line from head to heels.

Engage your core muscles to maintain stability and balance.

Execution:

Begin the push-up by lowering your chest down toward the BOSU ball while maintaining a straight body position.

Lower your chest until it touches the BOSU ball or comes very close to it.

Completion:

Push upward by extending your arms, returning to the starting position with your arms fully straight.

Maintain proper form throughout the exercise, focusing on balance and stability.

Continue to perform Decline BOSU Ball Push-ups for the desired number of repetitions.

7. Dumbbell Push-ups with Row

Dumbbell Push-ups with Row are an effective compound exercise that combines a pushing motion with a pulling motion. This variation targets multiple muscle groups, including the chest, shoulders, triceps, and back muscles.

It’s a great exercise for building upper body strength and improving muscle balance.

Here’s how to perform Dumbbell Push-ups with Row with proper form:

Proper Form:

Place a pair of dumbbells on the floor, about shoulder-width apart.

Assume a standard push-up position with both hands gripping the dumbbells in a neutral grip (palms facing each other). Your body should be in a straight line from head to heels.

Position your feet shoulder-width apart to provide stability and balance.

Engage your core muscles to maintain a flat back and proper form.

Execution:

5. Begin the exercise by performing a push-up: Lower your chest toward the floor while keeping your elbows close to your body.

Lower your chest as close to the ground as possible without touching it.

Completion:

Push back up to the starting position by extending your arms fully.

After completing the push-up, transition into the rowing portion. While maintaining a flat back and engaged core, row the dumbbell in your right hand upward to the side of your chest.

Bend your elbow as you pull the dumbbell toward your body, keeping it close to your torso.

Pause for a second at the top of the row, squeezing your back muscles.

Slowly lower the dumbbell back down to the floor.

Repeat the push-up and row on the opposite side, this time using your left hand to row the dumbbell.

8. Outside Leg Kick Push-up

The Outside Leg Kick Push-up is a dynamic variation of the standard push-up that offers several benefits, including building strength and endurance in the shoulders and chest, improving flexibility in the lower body, and engaging the core muscles.

This exercise targets multiple muscle groups simultaneously.

Here’s how to perform the Outside Leg Kick Push-up with proper form:

Proper Form:

Begin by assuming a standard push-up position with your hands placed slightly wider than shoulder-width apart on the floor.

Ensure your body forms a straight line from head to heels. Engage your core muscles to maintain proper alignment throughout the exercise.

Execution:

Lower your chest toward the ground by bending your elbows. Continue the push-up until you are near the bottom of the movement.

Leg Kick:

At the bottom of the push-up, when your chest is close to the floor, initiate the leg kick. Extend your right leg out to the side as far as possible, aiming for approximately a 90-degree angle with your body.

Keep your right knee straight, and your toes pointed.

Hold the leg extended for a second to engage your hip flexors, hamstrings, and glutes.

Completion:

After pausing briefly with your right leg extended, retract your leg, bringing it back to the starting position.

Once your leg is back in the starting position, push back up to the top of the push-up position, extending your arms fully.

Switch sides and repeat the exercise, this time kicking your left leg out to the side at the bottom of the push-up.

9. Dive Bomber Push-ups

The Dive Bomber Push-up is an advanced variation of the standard push-up that engages multiple muscle groups and offers a great cardiovascular workout.

This exercise targets your chest, shoulders, back, triceps, and core while also enhancing flexibility and mobility in your hamstrings, back, and shoulders. Here’s how to perform the Dive Bomber Push-up with proper form:

Proper Form:

Begin in a position similar to the downward dog yoga pose. Place your hands on the ground slightly wider than shoulder-width apart.

Your feet should be spread wide, and your hips should be raised toward the ceiling. Your body should form an inverted “V” shape.

Execution:

To initiate the movement, bend your arms and lower your head toward the ground. At the same time, start to slide your head forward and between your hands.

Dive Forward:

4. Continue to glide your chest forward, bringing it between your hands. As you do this, arch your back and keep your hips low to the ground.

Your head should be facing forward and slightly upward as you move through this phase.

Aim to push your head upward until your arms are fully extended and your chest is pointing upward.

Hold this position for a moment, feeling the stretch in your back and shoulders.

Reversal:

To reverse the movement and return to the starting position, bend your arms and lower your chest back toward the ground.

Continue to slide your head backward and away from your hands.

Raise your hips toward the ceiling, returning to the inverted “V” position

10. The Three Medicine Balls Push-up

The Three Medicine Balls Push-up is an advanced push-up variation that challenges your strength, stability, balance, and core.

This exercise targets the shoulders, back, chest, and core muscles, making it an effective way to build upper body strength while improving stability and body awareness. Here’s how to perform the Three Medicine Balls Push-up with proper form:

Proper Form:

Begin by placing three medicine balls on the ground and positioning them around your body.

Place your palms on two of the medicine balls, keeping them slightly wider than shoulder-width apart.

Position your feet so that the balls support your back feet, creating a bridge-like position with your body.

Execution:

With your palms on the medicine balls and your feet supported by the third ball, engage your core and maintain a straight line from your head to your heels.

This is your starting position.

Push-up:

Lower your chest toward the ground while keeping your body in a straight line.

Aim to lower yourself until your chest is just above the floor.

Return:

8. Push through your palms to raise your body back up to the starting position.

Maintain balance and control throughout the movement.

Repeat:

10. Perform the desired number of push-ups while maintaining proper form.

11. Handstand Push-ups

Handstand Push-ups are an advanced bodyweight exercise that challenges your upper body strength, shoulder stability, and core.

This exercise is a staple in the CrossFit world and can greatly improve shoulder strength and mobility. Here’s how to perform Handstand Push-ups with proper form:

Proper Form:

Begin by facing a wall, standing about 8 to 12 inches away from it.

Place both of your hands on the ground at shoulder width, approximately shoulder distance apart.

Getting Into Position:

Bend at the waist and kick your legs up into a handstand position. Your body should be fully extended, with your arms straight, back flat, and core engaged.

Your feet should be resting against the wall for support while you’re in the handstand position.

Performing the Push-up:

Slowly lower your head toward the ground, aiming to bring it as close to the floor as possible. If you’re unable to touch your head to the floor, it’s perfectly fine to perform a partial range of motion push-up.

Pause briefly when your head is close to the floor.

Push back up with control, extending your elbows until your arms are fully straight. This completes one repetition.

Repeat:

Perform the desired number of Handstand Push-ups while maintaining proper form and control.

Tips:

Ensure your core is engaged and your body remains in a straight line throughout the movement.

Practice against a wall to ensure stability and safety.

If you’re new to Handstand Push-ups, consider performing them with a spotter or using a padded surface for your head until you build strength and confidence.

Start with a manageable number of repetitions and gradually increase the difficulty as you become more proficient.

Push up Variations to Try  – The Conclusion

Hopefully, you loved the above 11 push-up variations. Now, make sure to take action and do them regularly. There is nothing to it but to do it.

In the meantime, thank you for reading my post.

Feel free to leave your comments and questions below.

David Dack.

Ready to transform your running experience and unlock new levels of performance? You’ve arrived at the starting line of a journey that could redefine your running game.

Picture this: You, gliding effortlessly through your favorite running route, feeling stronger, faster, and more resilient with every stride. The finish line is in sight, and it’s not just about the destination; it’s about the exhilarating journey you’re about to embark upon.

Welcome to the world of strength training – a game-changer for runners seeking to go the extra mile (literally) and shield themselves from the nagging specter of injuries. While logging quality miles on the road remains paramount, this isn’t your ordinary training regimen. It’s your secret weapon to becoming the best runner you can be.

Today, we’re diving deep into the realm where lifting weights and building strength collide with the art of running. You’ll discover how this dynamic duo can enhance your performance, prevent injuries, and pave the way to a stronger, more resilient you.

What’s the best part? Each one of my claims will be supported by relevant research, helping drive home the importance of strength training for runners.

Ready? Let’s get started.

What is Strength Training?

Let’s dive into the world of strength training, also known as weight lifting. It’s not just about hoisting weights; it’s a journey that involves pushing your limits against various forces like gravity, elastic bands, dumbbells, or weight machines.

But what’s happening under the hood, at the cellular level, is where the magic truly begins.

When you embrace strength training, you’re embarking on a path that can transform your body in remarkable ways.

Picture this: enhanced muscular strength and power, fortified tendons, denser bones, improved joint mobility, stability like never before, and a boost in endurance. Sounds like a superhero’s checklist, doesn’t it?

Now, you might wonder, why should I care about all of this? Well, here’s the exciting part: all these superhuman upgrades aren’t just for show. They play a pivotal role in safeguarding your body from injuries and supercharging your athletic performance.

But hey, don’t just take my word for it – let’s look at some of the benefits of strength training for runners that are backed by real science—not just anecdotes.

1. Improve Muscle Strength

If you’ve ever faced an overuse injury, chances are you’ve crossed paths with this culprit, and here’s why it’s such a big deal.

Running, as awesome as it is, can be a repetitive affair. When you’re clocking those miles, certain muscle groups get more love while others lag behind. Over time, this imbalance can set the stage for trouble – it’s like having a superhero with one super-strong arm and the other, well, not so super.

Here’s the kicker – when one muscle group gets used less, it can become weaker than its counterpart. Think of it as an uneven tug of war between muscles. This imbalance isn’t just a minor hiccup; it’s often the spark that ignites overuse injuries. And trust me, you don’t want those.

But here’s the twist in the tale. The muscle that’s working overtime, the stronger one, can actually rub salt in the wound. Its maximal contractions might irritate its weaker counterpart, all because it can’t play fair and counterbalance the force.

But here’s where the good news comes in. Enter strength training, the hero we’ve all been waiting for. With a well-crafted, balanced strength training plan, you can tip the scales in your favor. It’s like the ultimate muscle harmonizer.

The Research

Study I

Research Paper: “Effects of Resistance Training on Skeletal Muscle Strength in Older Adults: A Systematic Review and Meta-Analysis” by Peterson et al. (2011).

While focusing on older adults, this study conducts a systematic review and meta-analysis to investigate the effects of resistance training on skeletal muscle strength. It suggests that resistance training can address muscle imbalances, a critical consideration for runners.

Study II

“Effects of Resistance Training on Endurance Capacity and Muscle Strength in Young Endurance Athletes” by Støren et al. (2008)

This study explores how resistance training influences endurance capacity and muscle strength in young athletes, not limited to runners. It provides insights into how strength training can complement endurance training in various sports.

Study III

“Effects of Strength Training on Physical Function: Influence on Endurance, Strength, Recovery, and Injury Prevention” by Kraemer et al. (2019)

This comprehensive review discusses the broader effects of strength training on physical function, including its influence on endurance, strength, recovery, and injury prevention. It emphasizes the multidimensional benefits of strength training for athletes.

Study IV

“Resistance Training and Elite Young Athletes” by Moran et al. (2017)

This study examines the role of resistance training in the development of elite young athletes across different sports. It discusses how strength training contributes to athletic performance and injury prevention in a broader athletic context.

2. Improve Running Economy

Running economy isn’t just a fancy term; it’s the secret sauce that can take you further and faster than you ever thought possible.

Picture this: with each stride, your body is a finely-tuned machine, burning up oxygen to keep you going. Now, if you’re looking to outperform your personal best, here’s where running economy steps in. It’s all about using that precious oxygen more efficiently at different running paces. Why is this crucial? Because the better your running economy, the farther and faster you can run without hitting that dreaded wall.

But hey, I get it; you might be thinking, “Why should I believe this?” Fair enough! Let’s turn to the research, shall we?

Numerous studies have uncovered a fascinating truth: runners with better running economy are like energy-saving champions during their training and races. They can go the distance while using their energy with laser-like precision. And what’s the link between this and strength training, you ask?

Well, it turns out that strength training is your secret weapon to supercharge your running economy. Whether you’re lifting weights or diving into bodyweight exercises like box jumps and frog hops, you’re tapping into a wellspring of power that can catapult your running to new heights.

Here’s the science behind it: strength training boosts your body’s ability to harness elastic energy. Think of it as a slingshot for your muscles. When you push off the ground, that stored energy propels you forward with less muscle effort. Translation: you can cover more ground with less struggle.

The Research:

Study I:

Research Paper: “Effects of Strength Training on Running Economy in Highly Trained Runners” by Ronnestad et al. (2008).

This study examines the impact of strength training on the running economy of highly trained runners. It investigates whether incorporating strength training into their training regimen leads to more efficient use of energy during running, potentially resulting in improved performance.

Study II:

“Strength Training Improves Running Economy in Recreational Marathon Runners” by Aagaard et al. (2011)

This research focuses on recreational marathon runners and investigates the impact of strength training on running economy. It highlights how strength training can benefit runners of varying levels, not just elite athletes.

3. Improved Bone Density

Now, you might be wondering, why should I care about bone density? Well, here’s the scoop.

Research has spoken loud and clear: engaging in weight-bearing activities is the gold standard for boosting bone density. Think of your bones as the foundation of your running career. The stronger that foundation, the less likely you are to face the nemesis of many runners – stress fractures.

Now, you might ask, what’s one of the best weight-bearing activities out there? You guessed it – lifting weights. When you lift, you’re not just defying gravity; you’re taking on resistance head-on. It’s like a battle, where your muscles and bones are the heroes.

So, why is this so important? Stress fractures, those pesky and notorious injuries, are like a runner’s worst nightmare. They can pop up out of nowhere and put a pause on your running goals. But here’s the silver lining – by improving your bone density through weightlifting, you’re effectively fortifying your bones.

Picture this: your bones become stronger, tougher, and more resilient because they have to support the extra load you’re throwing at them. It’s like giving them a workout of their own. The result? You’re not just reducing the risk of stress fractures; you’re paving the way for a longer, injury-resistant running career.

The Research

Research Paper: “The Effects of Weight-Bearing Exercise on Bone Mineral Density: A Systematic Review and Meta-Analysis of Randomized Controlled Trials” by Howe et al. (2011).

This meta-analysis systematically reviews randomized controlled trials to assess the effects of weight-bearing exercises, such as weightlifting, on bone mineral density. It provides insights into how weight-bearing exercises can enhance bone density and reduce the risk of stress fractures.

4. Improve Core Strength

Let’s uncover a running secret that might surprise you: your core is the unsung hero, the very bedrock of your running prowess. It’s not just about those flashy leg muscles; your core plays a pivotal role in your every stride.

Don’t just take my word for it; there’s an army of research backing this up. Multiple studies have made it crystal clear that a strong core is the golden ticket to better running performance and a lower injury rate.

Now, here’s where the magic happens. When you dive into core-specific exercises as part of your strength training routine, you’re essentially laying the foundation for reliable core stability and strength. It’s like building a fortress of power deep within your body.

Now, what exactly makes up this core we’re talking about? It’s a powerhouse team that includes your abdominals, your glutes, the lower back, and those often-underestimated hips. Together, they form an unbeatable alliance.

Why does this matter for you as a runner? Well, here’s the deal: a robust core means that extra stress won’t end up in the wrong places, like your lower back or lower body, causing pain and injury.

Research

Research Paper: “The Effect of Core Training on Distal Limb Strength: A Systematic Review and Meta-Analysis” by Behm et al. (2016).

This study conducts a systematic review and meta-analysis to explore how core training impacts distal limb strength. It provides insights into the relationship between core training and overall strength, which is essential for runners, especially in terms of injury prevention.

5. Improve Form & Posture

Are you familiar with the frustration of struggling to maintain proper form during those grueling long runs? If so, you’re not alone. It’s a challenge that many runners face, but there’s a solution that might surprise you – building stronger muscles.

You see when you’re out there logging those miles, it’s not just your lungs that bear the brunt of the effort. Your muscles, too, take a beating, and that can have a major impact on your form and posture.

But here’s the silver lining: by embracing total-body strength training, you’re not just working on your biceps or quads; you’re strengthening the entire ensemble. It’s like giving your body a suit of armor that can withstand the extra load and fatigue that often accompany long runs.

And here’s why this is such a game-changer: when your muscles are strong and well-conditioned, they become your allies in the battle against fatigue. They help you maintain that proper posture and technique, even when your body is screaming at you to stop.

Picture this: as you cruise through those long runs, your form remains impeccable, your posture stays on point, and you’re moving with an efficiency that’s nothing short of remarkable. This isn’t just a matter of aesthetics; it’s about making every stride count.

Research

Study I

“Strength Training in Endurance Athletes: A Theoretical and Empirical Perspective” by Mikkola et al. (2011)

This paper provides a theoretical and empirical perspective on the incorporation of strength training in endurance athletes’ training programs. It discusses the potential benefits of strength training for improving endurance performance across various endurance sports.

Study II

Research Paper: “Effects of Strength Training on Running Performance in Female Endurance Athletes” by Beattie et al. (2017).

This study investigates the effects of strength training on running performance, with a focus on female endurance athletes. It examines how strength training can positively influence various aspects of running performance, including form and posture.

Ever wondered how you stack up when it comes to your physical fitness? I’ve got you covered with not one, not two, but a dozen fitness assessments that’ll give you a real-deal snapshot of your fitness game

Let’s break it down: Fitness isn’t just about how many miles you can run or how much iron you can pump; it’s a finely tuned orchestra of various physical abilities.

We’re talking cardiovascular endurance, muscular endurance, muscular strength, flexibility (we all want to touch our toes, right?), and the nitty-gritty of body composition.

So, why these tests? Because they’re the ultimate litmus test for your fitness journey.

These assessments aren’t just about numbers; they’re your starting point. Whether you’re on a quest to conquer a marathon, reach peak athletic performance, or simply boost your overall fitness, these scores are your trusty compass.

Ready to lace up those sneakers and dive into this fitness adventure? Let’s get started!

Speed and Anaerobic Power

Whether your main running goal is to qualify for the Boston Marathon or finish a 5K run in less than 30 minutes, speed is of vital importance.

After all, every runner wants to run faster

As a runner, testing your speed is a no-brainer.

Nonetheless, if you have never tested your speed, you can’t really know how fast you are.

Here is a test that can help.

1. 200-Meter Sprint

If you’re ready to unleash your inner sprinter and want to measure your explosive power, the 200-meter sprint test is an excellent way to do it. Here’s how to go about it:

The Test Procedure

Warm-Up: Begin with a thorough 5-minute warm-up. This can include light jogging, dynamic stretches, and mobility exercises to prepare your muscles and joints for action.

Progressive Sprints: After the warm-up, start with a series of sprints, gradually increasing your speed with each round. This helps you transition into the all-out effort of the 200-meter sprint.

All-Out Sprint: When you feel sufficiently warmed up and ready, set a stopwatch or have a partner time you. Sprint 200 meters with maximum effort. This means giving it everything you’ve got from start to finish.

Scoring: How Fast Are You?

Your time in the 200-meter sprint can provide insight into your explosive speed and anaerobic power. Here’s how to interpret your performance:

• More than 50 seconds: This indicates a relatively poor performance in terms of explosive speed.
• 40 to 50 seconds: Considered average, but there’s room for improvement.
• 25 to 40 seconds: A time in this range is good and shows a solid level of sprinting ability.
• Less than 25 seconds: An excellent time, demonstrating outstanding explosive speed.

Beyond Speed: Endurance Matters

While the 200-meter sprint assesses your burst of speed, remember that being a well-rounded runner isn’t just about quick bursts. Endurance plays a significant role in your overall performance and stamina.

To excel as a runner, it’s crucial to incorporate endurance training into your regimen. This might include longer runs, interval training, and a focus on cardiovascular conditioning to complement your sprinting prowess.

2. Two-Mile Run

For those looking to gauge their endurance and aerobic capacity, the two-mile run test is a classic and reliable choice. Let’s break it down:

The Test Procedure

Warm-Up: Always begin with a thorough warm-up. This should include light jogging to raise your heart rate, dynamic stretches to loosen up your muscles, and mobility exercises to ensure your joints are ready for action.

The Run: Once properly warmed up, head to a track (a standard 400-meter track is ideal) or any measured course. Your goal is to run two miles (approximately eight laps on a standard track) as fast as you can.

Scoring: What’s Your Pace?

Your time for the two-mile run can provide valuable insight into your endurance and cardiovascular fitness. Here’s how to interpret your performance:

• More than 20 minutes: This suggests that your endurance could use improvement and may be considered poor in terms of aerobic capacity.
• 15 to 20 minutes: An average time that shows a decent level of endurance, but there’s room for enhancement.
• 12 to 15 minutes: A time in this range is good and indicates a solid level of aerobic fitness.
• Less than 12 minutes: An excellent time, demonstrating exceptional endurance and cardiovascular fitness.

Why Endurance Matters

While sprint tests like the 200-meter dash assess your explosive speed, the two-mile run focuses on a different aspect of your running capability – your ability to sustain effort over a longer distance.

Endurance is a key component for distance runners and crucial for achieving and maintaining a consistent pace during longer races.

Upper Body Strength

When it comes to running, we often focus on the legs but don’t overlook the importance of upper body strength. A strong upper body contributes to better posture, running form, and overall running economy. Here are two simple tests to assess your upper body strength:

3. Push-Ups Test: Building Upper Body Endurance

Test It: Begin with a proper warm-up that includes dynamic upper-body stretches. Then, get into a push-up position with your hands shoulder-width apart and your body in a straight line from head to heels. Lower your chest to the ground and push back up.

Perform as many push-ups as you can with proper form—keep your back straight and legs fully extended throughout the exercise.

Score It:

• 10 or less: This indicates that there’s room for improvement in your upper body endurance.
• 15 to 30: A decent score, showing an average level of upper body strength.
• 30 to 40: A good score, indicating solid upper body strength.

4. Pull-Up Test: Unleash Your Upper Body Power

Test It: For this test, you’ll need a pull-up bar. Grab the bar using an underhand grip, with your palms facing your body, and your arms fully extended. Hang from the bar, then pull your body up until your chin is above the top of the bar. Do as many pull-ups as possible with good form.

Score It:

• Six or fewer: This suggests that you may want to work on your upper body strength.
• 6 to 12: An average score indicating a moderate level of upper body power.
• 12 to 20: A good score, reflecting strong upper body strength.
• 20 and more: An excellent score, showing exceptional upper body strength.

5. Bench Press

The bench press is a classic exercise that targets the muscles of your chest, shoulders, and triceps. It’s not just about building muscle; it’s also a measure of your upper body strength.

Let’s break down the bench press test:

The Test Procedure

Test It: To perform the bench press test, you’ll need access to a bench press machine and a barbell. Here’s how it works:

Begin by getting into the bench press machine. Keep your feet planted firmly on the ground and engage your core throughout the exercise.

Lower the barbell down until it reaches your mid-chest. Pause briefly at the bottom, then push the barbell back up to the starting position.

Perform this motion for one repetition.

Score It:

Calculate your score by dividing the maximum one-rep bench press weight you can lift by your body weight.

Scoring Guide

• Less than 1.0: This score suggests that you may want to work on your upper body strength, specifically in the bench press exercise.
• to 1.50 bodyweight: Falling into this range is a good sign and indicates solid upper body strength relative to your body weight.
• 5 or more: An excellent score! This indicates that you have exceptional upper body strength, lifting more than one and a half times your body weight in the bench press.

Core Strength

A strong core is your secret weapon for improved running performance and injury prevention. Your core muscles, including the upper and lower abs, obliques, and glutes, play a pivotal role in maintaining good running form. Let’s put your core power to the test with two effective exercises:

6. Crunches: Core Endurance Test

Test It: To perform crunches, follow these steps:

Lie on your back with your knees bent and feet flat on the floor, keeping your heels touching.

Place your hands behind your head with your elbows out. Engage your core muscles and lift your upper body off the ground, aiming to touch your elbows to your knees.

Do as many crunches as you can in one minute while maintaining good form.

Score It:

Interpret your score based on the number of crunches you complete in one minute.

• 15 or fewer: This score indicates that you may want to focus on improving your core endurance.
• 15 to 30: Falling into this range is considered average and signifies a moderate level of core endurance.
• 30 to 50: A score in this range is good, reflecting solid core endurance.
• 50 and more: An excellent score! It suggests that you have exceptional core endurance.

7. The Plank: Core Stability Challenge

The plank is a fantastic exercise for assessing your core stability. Here’s how to do it:

Assume a plank position with your forearms resting firmly on a mat, legs extended, and core activated.

Keep your body in a straight line from head to ankles.

Hold the plank as long as you can while maintaining good form.

Score It:

Your score is determined by the duration you can hold the plank with proper form.

• Less than one minute: This score suggests that you may need to work on building core stability.
• One to two minutes: An average score that indicates a decent level of core stability.
• Two to three minutes: A good score, signifying strong core stability.
• More than three minutes: An excellent score! It means you have exceptional core stability.

Why Core Strength Matters for Runners

Core strength is the foundation of a strong, stable running form. It helps you maintain proper posture, balance, and control throughout your runs, reducing the risk of injuries and improving overall performance.

Lower Body Strength and Endurance

Strong and balanced lower body muscles are essential for runners. They not only propel you forward but also help prevent overuse injuries. Let’s assess your lower body strength and endurance with a classic exercise – the bodyweight squat:

8. Bodyweight Squat: Lower Body Endurance Test

To perform bodyweight squats, follow these steps:

Assume a shoulder-width stance, with your feet about hip-width apart. Keep your back straight and your knees tracking behind your toes throughout the exercise.

Perform as many squats as you can in three minutes while maintaining good form.

Score It:

Determine your score based on the number of squats completed in three minutes.

Scoring Guide for Bodyweight Squats

• Less than 50: This score suggests that you may need to work on your lower body endurance.
• 50 to 100: Falling into this range is considered average and indicates a moderate level of lower body endurance.
• 100 to 200: A score in this range is good, reflecting strong lower body endurance.
• 200 and more: An excellent score! It means you have exceptional lower body endurance.

Flexibility and Mobility: Unlock Your Running Potential

Runners often struggle with tight hamstrings and calves, which can lead to overuse injuries like Runner’s Knee and ITB syndrome. To assess your flexibility and mobility, let’s go through three tests:

9. Test 1: Hamstring Flexibility

Test It: Sit on the floor with one leg extended straight and the other leg bent so that the sole of your foot touches the inner thigh of the extended leg. Reach forward toward your toes while keeping your back straight.

Score It:

Interpret your score based on how close you can reach to your toes without straining.

Scoring Guide for Hamstring Flexibility

• Not able to touch your toes: This may indicate limited hamstring flexibility.
• Able to touch your toes with fingertips: A moderate level of hamstring flexibility.
• Able to touch your toes with palms: Good hamstring flexibility.
• Able to reach beyond your toes: Excellent hamstring flexibility.

10. Test 2: Calf Flexibility

Test It: Stand facing a wall with one foot forward and the other foot back. Bend the front knee while keeping the back heel on the ground. Your back leg should be straight, with the heel touching the floor.

Score It:

Your score depends on how close your heel can get to the wall without lifting off the ground.

Scoring Guide for Calf Flexibility

• Heel can’t reach the wall: Limited calf flexibility.
• Heel reaches the wall: Moderate calf flexibility.
• Heel touches the wall or gets very close: Good calf flexibility.
• Heel easily touches the wall: Excellent calf flexibility.

11. Test 3: Hip Mobility

Test It: Sit on the floor with your legs straight out in front of you. Try to reach forward toward your toes while keeping your knees straight.

Score It:

Your score is based on how close you can reach your toes without bending your knees.

Scoring Guide for Hip Mobility

• Not able to touch your toes: Limited hip mobility.
• Able to touch your toes with fingertips: Moderate hip mobility.
• Able to touch your toes with palms: Good hip mobility.
• Able to reach beyond your toes: Excellent hip mobility.7

12. Thomas Test

The goal: Assess hip flexibility, precisely in the iliopsoas and quadriceps muscles.

Thomas Test: Assessing Hip Flexibility

Test It: For the Thomas Test, you’ll need a partner:

Lie on your back at the edge of a bench or table.

Pull both knees toward your chest using your arms.

While keeping your lumbar spine flat on the bench, lower your right leg toward the bench, letting it hang freely.

Have your partner measure where your right leg hangs.

Repeat the test with your left leg.

Score It:

Interpret your score based on how your leg positions during the test:

• Your leg touches the bench: Good hip flexibility.
• The back of your leg is slightly off the surface: Average flexibility, indicating tight hip flexors.
• Your upper thigh won’t get parallel with the bench: Poor flexibility.

13. Sit and Reach Test: Evaluating Hamstring and Lower Back Flexibility

Test It: Perform the sit and reach test as follows:

Sit on the floor with your legs extended straight ahead. Keep your knees locked and pressed to the floor.

Reach as far as you can toward or beyond your toes without rounding your back. Hold the position for at least three seconds and note how far down you can reach.

Score It:

• You can easily reach and grab your toes: Good flexibility.
• You can grab your ankles or shins: Average flexibility.
• You can only grab your knees: Poor flexibility.

14.  Depth Squat Test: Mobility and Stability Assessment

Test It: The depth squat test assesses the mobility, flexibility, and stability of your lower body:

Stand with your feet shoulder-width apart. Hold a pole or bar in both hands and straighten your arms overhead.

Drop into a deep squat while keeping your back flat and your knees tracking over your toes.

Score It:

• Ankles and heels remain in contact with the floor without any struggle: Good mobility, flexibility, and stability.
• You struggle to keep your back flat and knees tracking over your toes, but your heels remain on the ground: Average mobility and stability.
• You can’t achieve a full squat without raising your heels off the ground: Poor mobility, flexibility, and stability.

Total Body Strength and Conditioning Fitness

15. Total Body Strength and Conditioning: The CrossFit Challenge

If you’re ready to push your fitness limits and embrace a well-rounded approach to total body strength and conditioning, CrossFit might be the challenge you’re seeking. CrossFit’s philosophy revolves around non-specificity, aiming to excel in all facets of fitness. One of the quintessential CrossFit workouts is the Fran WOD (Workout of the Day):

The Fran WOD: A Test of Total Body Fitness

Test It: The Fran WOD consists of the following exercises:

• 21 thrusters (95 pounds for men, 65 pounds for women)
• 21 pull-ups
• 15 thrusters
• 15 pull-ups
• 9 thrusters
• 9 pull-ups

Perform these exercises as quickly as possible while maintaining proper form.

Score It:

Interpret your score based on the time it takes you to complete the workout:

• 12 minutes and more: This score suggests you may need to work on your overall fitness.
• Eight to 12 minutes: Falling into this range is considered average and indicates a decent level of fitness.
• Five to eight minutes: A good score, reflecting strong total body fitness.
• Less than five minutes: An excellent score! It signifies exceptional total body fitness.

Body composition

16. The waist-to-hip ratio

Determining your body composition is crucial for understanding your overall health and fitness. One effective way to assess body composition is by measuring the waist-to-hip ratio. Here’s how to do it:

Measuring Your Waist-to-Hip Ratio

Test It: To measure your waist-to-hip ratio, follow these steps:

Get a measuring tape. Measure your waist at the narrowest point, usually just above the navel. Then measure your hips at the widest part of your buttocks.

Score It:

Calculate your waist-to-hip ratio by dividing your waist circumference by your hip circumference.

Interpreting the Results for Men

• 96 or higher: This ratio is considered poor and may indicate a higher risk of health issues related to body composition.
• 90 to 0.96: Falling within this range is considered ordinary, indicating an average waist-to-hip ratio.
• 83 to 0.89: A ratio in this range is considered good and suggests a healthier body composition.
• 82 or less: An excellent waist-to-hip ratio, indicating a favorable body composition.

Interpreting the Results for Women

• 86 or higher: This ratio is considered poor for women and may suggest a higher risk of health concerns related to body composition.
• 80 to 0.86: Falling within this range is considered ordinary, indicating an average waist-to-hip ratio for women.
• 73 to 0.79: A ratio in this range is considered good and reflects a healthier body composition.
• 72 or less: An excellent waist-to-hip ratio, indicating a favorable body composition for women.

Understanding the Importance of Waist-to-Hip Ratio

Your waist-to-hip ratio provides valuable insights into your body composition and overall health. Maintaining a lower ratio, whether you’re a man or a woman, is associated with reduced health risks related to body fat distribution, such as cardiovascular diseases and metabolic disorders.

Monitoring your waist-to-hip ratio can be a useful tool in achieving and maintaining a healthy body composition. It’s important to remember that body composition assessments like this one should be part of a comprehensive approach to health and fitness. Combining a balanced diet, regular exercise, and a holistic understanding of your body can help you achieve your fitness goals and maintain optimal health.

How Fit Are You Really?  – The Conclusion

Here you have it!

The above fitness tests can shed light on how fit you are. So take them as soon as you can and keep track of your progress. That’s how you will improve.

In the meantime, thank you for reading my post.

Feel free to leave your comments and questions below

David D