Groin Strains Unveiled: Symptoms, Treatments, and Prevention for Runners

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Stop Groin Strains While Running

Picture this: It was just another sunny day on the beach with friends, and we decided to kick around a soccer ball for some fun.

Little did I know that a few kicks later, I’d find myself sidelined with an excruciating pain in my upper thigh. That’s right, I pulled a groin muscle out there on the sand, and it wasn’t pretty!

But you know what they say, every cloud has a silver lining. During those weeks of recovery, I delved deep into the world of groin strains.

Today, I’m here to share the insights I’ve gathered – from symptoms to treatments and even prevention tips – all to help you conquer that nagging inner thigh pain.

So, if you’ve been through the same discomfort or want to stay one step ahead, keep reading.!

Groin Strains In Runners – The Injury Process

Imagine this: you’re out on the soccer field, the game’s in full swing, and you’re giving it your all.

Suddenly, out of nowhere, you feel a sharp pain in your inner thigh, like a lightning bolt striking. That, my friends, is the dreaded groin strain.

A groin strain occurs when those adductor muscles, those connecting your pelvis and thighbone, decide to throw a tantrum. It’s like they’re saying, “Hey, we’ve had enough!” And the result? Excruciating inner thigh pain and some unwelcome swelling.

Now, let’s talk about culprits.

Overuse and neglect a proper warm-up are the chief instigators behind these painful groin-pull injuries. It’s like asking your car to go from 0 to 60 without letting the engine warm up first – not a great idea, right?

But here’s the kicker – groin strains are like the hidden gem of sports injuries, accounting for only about 5 percent of all cases. They’re not that common among runners, but when they strike, oh boy, they can be brutal.

While runners may not be the most frequent visitors to Groin Strain Central, this injury is a regular occurrence among athletes who do a lot of pivoting and direction-shifting.

Think martial artists, soccer and hockey players, skiers, and even Olympic weightlifters. It’s like their inner thighs are on a rollercoaster of twists and turns.

Now, here’s the clincher – not all groin strains are created equal. Some are as mild as a gentle breeze on a summer day, while others can feel like a full-blown tornado tearing through your inner thigh.

Symptoms of Groin Strains in Runners

Alright, let’s talk symptoms. Picture this: you’re going about your day, maybe on a leisurely stroll, or perhaps you’re trying to climb a few stairs. Suddenly, bam!

It feels like you’ve been hit by a bolt of lightning right in your groin area. Not exactly the surprise you were hoping for, right?

This sudden and sharp pain in your groin is the hallmark symptom of a groin strain. It’s like your inner thigh is staging a protest. But that’s not all – it can hit you right in the center of the muscle belly or even higher.

It’s like your muscles are having a little internal tug-of-war, and nobody’s winning.

But wait, there’s more drama to this injury. You might notice some rapid swelling like your body’s trying to inflate a balloon in there.

That’s followed by some lovely bruising and tenderness in your groin and along the inside of your thigh. It’s like your body’s way of saying, “Hey, remember that soccer game? Here’s a little reminder.”

Now, here are some detective skills for you. If you’re trying to diagnose this injury, pay attention to a few telltale signs.

First, is the pain worse when you bring your legs together? It’s like your muscles are telling you, “Nope, not happening.”

Next, notice if the pain amps up when you raise your knee. You know, things like walking, climbing stairs, or, heaven forbid, running. It’s like your body’s giving you a big red stop sign.

And here’s the kicker – some folks experience a rather theatrical snapping or popping feeling during the injury. It’s like your inner thigh decided to perform its own drum solo, followed by a symphony of intense pain.

Treating Groin Pain After Running

In most cases, a groin strain will usually heal on its own.

However, to speed the healing, you can do the following:

Rest:

Now, I’m not a mind reader, but I can tell you that how much recovery you need depends on a few factors, like how badly your groin muscle got itself into trouble.

Mild Groin Pulls:

If you’ve got a mild case of the “ouchies,” you’re in luck. With proper rest, therapy, and some quality stretch and strength work, you could be back on your feet in about 2 to 4 weeks. That’s right, it’s a bit like a brief vacation from your regular running routine.

Serious Business:

Now, if your injury is giving you the full dramatic treatment, it might take a bit longer to recover – we’re talking two to three months or even more, especially if you’ve had surgery. That’s the extended version of the recovery story, but don’t worry; it’s not the end of the world.

Rest Days Are Your BFFs:

As a general rule, take as many rest days as you need during your recovery, but don’t even think about cutting it shorter than a week. Your body needs time to heal and regenerate, so be patient.

Icing It Down:

Grab yourself an ice pack or even a bag of frozen peas (yep, they work wonders too). Apply it to your injured thigh for about 15 to 20 minutes. But don’t stop there; you can do this ice therapy three to four times a day.  Keep up the icing routine as long as you feel pain and tenderness. Think of it as your personal cool-down session after a workout, but for your injured thigh.

Compress it

A little compression goes a long way in easing pain and reducing swelling. You can wear a compression support or apply a specialized groin strapping. These not only help with pain but also protect your precious thigh from further injury.

Tape It Right:

For added support, you can use an elastic bandage or opt for special precut groin tape like the Scrip Spidertech Tape. It’s like giving your thigh a supportive hug during the healing process.

Take Anti-inflammatory Painkillers

When the pain is playing hardball, you’ve got some trusty options in your corner. Over-the-counter anti-inflammatory pills like Aleve, Advil, or Motrin can be your go-to team players. They help reduce pain and inflammation for up to a week after the injury.

Here’s the downside. While medication does indeed help, don’t overdo it. Use them sparingly and never let them take control. You want relief, not a new addiction!

Additional reading – How to Avoid Running Injury

Stretch it

Stretching is your secret weapon for a speedy recovery. Target those key muscles: the adductors, hamstrings, quads, glutes, hip flexors, and lower abdominals. But remember, don’t go all-out right away – slow and gentle is the way to go.

Pain-Free Zone:

Pain is your red flag. If you feel it, hit the brakes! Stretch only as long as it’s pain-free. You don’t want to stir up trouble.

Heal Like a Pro:

Stretching does wonders. It relaxes those muscles, keeps scar tissue at bay, and gets the blood flowing. Think of it as your recovery superhero!

Daily Dose:

Make it a habit. A couple of stretches a day in the early stages of your rehab will keep you on track

Here are the 3 stretches you need.

Standing Adductor stretch

The Inner Thigh Stretch

The Wall Sit Hamstring Stretch

Strength Training

Strengthening those thigh muscles, especially the adductors, is a must for your comeback. Weak muscles are like an open invitation for reinjury, and we’re not having that!

So, make strength training your BFF. But keep in mind that Rome wasn’t built in a day, and neither are strong muscles. Start slow with static or isometric exercises. Then, level up to dynamic strength moves using a resistance band. Once you’ve got some muscle under your belt, go for those runner-specific strength workouts to up your game in the lower body.

What’s more?

Remember to listen to your body. Pain is your body’s SOS signal. If it hurts, back off and give those muscles some downtime. Rushing things here? Not a great idea – unless you’re aiming for trouble!

Here are the three strength exercises you need.

The Isometric hip flexion

Straight Leg Raises

Isometric abduction

Is it Ok to Run With a Groin Strain?

Avoid hitting the pavement with a groin strain. Running when you’ve got this injury, especially if it’s messing with your running form, isn’t a wise choice.

Instead, follow the treatment options shared above and consider low-impact cardio exercises like swimming, biking, and strength training to stay in shape.

When Can I Start Running After A Groin Strain?

So, when can you lace up your running shoes again after dealing with a pesky groin strain? Well, the answer depends on your recovery progress. Once you can comfortably walk and jog without pain, you’re on the right track. However, don’t rush it. The return to running after a groin strain is a gradual process.

The timeline varies for each individual, depending on the severity of the injury and the pace of your recovery. Generally, it may take around 2 weeks or more before you can fully resume your previous running routine.

Remember, everyone heals at their own pace. Start running again during your recovery phase if you can do so without experiencing any pain. Avoid jumping straight into intense workouts like hill repeats or sprint intervals. Instead, ease into it with slow and pain-free jogging.

Once you can comfortably jog for 20 to 30 minutes without discomfort, you can gradually increase your intensity. Be vigilant for any signs of tenderness or pain, and if they reappear, take a step back from running.

How To Prevent of Groin Pain While Running

Here are some of the measures you need to take to prevent groin strains over the long haul.

Warm-up

Preventing groin strains as a runner is essential, and it begins with a smart warm-up routine. Here’s how to do it:

Start your runs with a 5 to 10-minute session of slow jogging. This gradual buildup allows your muscles and tendons to prepare for more intense activity. It’s like giving your body a gentle wake-up call.

If your run involves intense activities like sprinting or hill repeats, take your warm-up a step further. Incorporate dynamic warm-up exercises to activate your muscles and prime your body for the demanding workout ahead.

Here is the dynamic warm-up you will need.

Stretch and Strengthen Regularly

I hate to sound like a broken record but proper flexibility and strength are crucial for injury-free running. Groin strains are not an exception.

Stretching keeps your muscles and tendons flexible and strong. When they’re in peak condition, they can better handle the demands of running without being prone to strains and sprains.

Avoid Overstretching: Tight muscles can easily be pushed beyond their natural range of motion during a run. This can lead to painful sprains and strains. Stretching helps maintain your muscles’ optimal length, reducing the risk of injury.

Strength Training: Complement your stretching routine with strength training. This builds a resilient body that can withstand the high-impact nature of running. Strong muscles provide better support and stability.

Groin Pain In Runners – Conclusion

See treating and preventing groin strains while running is not that hard once you learn how to do it right.

In the meantime, thank you for reading my post.

Feel free to leave your comments and questions below.

David D

My Top 53 Running Mantras

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running mantras

Are you ready to tap into the power of the mind and unlock your running potential?

Well, you’ve stumbled upon the perfect spot because we’re about to dive headfirst into the wonderful world of running mantras.

Listen up, my friend, because here’s the undeniable truth: when you believe in yourself and embrace positive thoughts, you set the stage for greatness. It’s like creating a mental runway where your running dreams can take flight. On the flip side, if you let negativity hijack your thoughts during your runs, well, let’s just say disappointment might be lurking around the corner.

So, let’s get real for a moment. Reaching your full potential as a runner isn’t just about the physical aspect. It’s a beautiful dance that begins in your head. Your mind is a powerful tool, capable of propelling you forward or holding you back. And that’s why today, I’m thrilled to share one of my all-time favorite mental training tools with you: the trusty, old-fashioned mantras.

Now, you might be wondering, what in the world are mantras and how can they help me become a better runner? Well, my eager friend, allow me to enlighten you. Mantras are like little nuggets of inspiration, wisdom, and motivation that you can repeat to yourself during your runs.

In this post, I’ll not only unravel the secrets behind using mantras effectively, but I’ll also shower you with a treasure trove of my personal favorite running mantras and motivational quotes. Consider it your arsenal of mental fortitude, ready to fuel your runs and keep you going strong.

Ready? Let’s go.

What’s a Mantra?

Let’s unravel the enchanting world of mantras and how they intertwine with our running and fitness journeys. Picture this: a mantra is like a secret key that unlocks hidden reservoirs of strength and resilience within us. It’s a powerful tool that has been passed down through the ages, originating from various spiritual practices that span the globe.

From the captivating rhythm of the Islamic Sufi dhikr to the soothing resonance of the Buddhism mantra “Om Mani Padme Hum,” these ancient traditions have recognized the immense power of repetitive sounds, words, or phrases. They understood that mantras can serve as anchors in times of concentration or as guiding lights during moments of pain and adversity.

Now, you might be wondering, “What does all of this have to do with running and fitness?” Well, my friend, the connection is profound. Mantras can be our companions on the arduous journey of running, providing solace and strength when faced with difficulties. They become the encouraging whispers that uplift our spirits and propel us forward.

Think of mantras as mental armor, shielding us from the onslaught of negative thoughts and transforming them into positive affirmations. When we repeat these sacred words to ourselves, we tap into a wellspring of inner peace and determination. It’s like spinning a thread of negativity into a tapestry of positivity, allowing us to maintain control over our inner state and stay fully present in the moment.

Making your Own Running Mantras

Let me share a little secret with you based on my own experience. The most effective mantras are those that are personal, positive, concise, and action-oriented. They’re like little sparks of inspiration that ignite a fire within us, pushing us towards greatness.

Here’s the key: your mantra should be all about YOU. It should reflect your deepest desires and aspirations. Instead of focusing on the challenges you’re facing, shift your attention to the feelings you want to experience. It’s like flipping a coin and seeing the bright side, the positive flip-side of your negative thoughts and beliefs.

Imagine this: your mantra becomes your personal cheerleader, guiding you towards success. It’s a gentle nudge in the right direction, a constant reminder of the amazing things you’re capable of achieving. So, when crafting your mantra, ensure that it aligns with your goals and resonates with your soul.

Now, let’s talk about brevity. A mantra should be short, snappy, and easy to remember. We’re not writing a novel here. Keep it concise, capturing the essence of your intention in just a few seconds. Think of it as a concentrated burst of motivation that instantly uplifts your spirits.

Why do we emphasize brevity? Well, it’s simple. In the midst of a challenging run or workout, you don’t want to be juggling complex phrases in your mind. Your mantra should flow effortlessly, effortlessly seeping into your thoughts and driving you forward. Three seconds or less is the sweet spot, allowing you to quickly access its power whenever you need it.

Use Visuals

If you want to take it a step further, then you can write some of these mantras on your hands and forearms before a hard run or a race to keep them at the front of your mind.

This can provide you with a great visual reminder when you begin to doubt yourself.

So do whatever works even if it sounds bizarre.

Be Careful

I love mantras, but like any other useful tool, they can be misused.

If you rely heavily on them and ignore your body’s signal of pain and discomfort, then you are heading in the wrong direction.

Mantras can be so distracting sometimes, so be careful and don’t let them take your mind away from your body.

Use common sense here.

If you feel any sign of pain or discomfort, back off. Otherwise, if you run through pain, you will definitely invite more pain to your life, and no amounts of mantras can make that go away.

running mantras

 Top 53 Running  Mantras 

The good news is there is no shortage of inspiration to keep your running routine going strong.

These powerful mantras can help you say on track to being the fittest, healthiest and happiest runner you can be.

So without further ado, here are 53 mindset mantras for continuous progress on the running track.

Use these powerful running mantras to help you snap out of negative thoughts and keep your running goals on track.

  1. “Run fast, go past.”
  2. “Born to Run.”
  3. “BELIEVE”
  4. “Define yourself.”
  5. “Deep breaths, quick legs.”
  6. “I’m stronger than I think.”
  7. “Light and smooth.”
  8. “ZOMBIES!!”
  9. “Just one more mile.”
  10. “Your body is gonna thank you tomorrow!”
  11. “The faster I run, the faster I’m done.”
  12. “Suck it up buttercup!”
  13. “I own this race. I choose the outcome.”
  14. “Pain is temporary. Pride is forever.”
  15. “Train fierce to look fierce.”
  16. “Run relaxed, finish strong.”
  17. “Don’t leave here with regrets!”
  18. “The strong get stronger.”
  19. “This too shall pass”
  20. “Don’t listen. Don’t look. Just run.”
  21. “I’m stronger than I think.”
  22. “I don’t stop when I’m tired. I stop when I’m done.”
  23. “It’s a hill. Get over it.”
  24. “Dig deep, breathe deep”
  25. “I kill hills. I kills hills. I kill hills.”
  26. “I’m a hill murderer”
  27. “Breathe in strength. Breathe out weakness.”
  28. “Hate it now, love it later!”
  29. “If it doesn’t challenge me, it doesn’t change me.”
  30. “Hills are my friend.”
  31. “I’m one mile closer to perfection”
  32. “Fast or slow, it hurts the same.”
  33. “Just stay calm.”
  34. “I feel good, I feel great!”
  35. “As it gets harder, I get stronger.”
  36. “Strong. Focused. Relaxed.”
  37. “Pain is WEAKNESS leaving the body!”
  38. “All miles are good miles.”
  39. “Hills are not the danger, I’m the danger” (Thank you Mr. White)
  40. “Keep moving forward!”
  41. “I am. I can. I will.”
  42. “Stay on pace.”
  43. “Make it or break it.”
  44. “Find your strong!”
  45. “What doesn’t kill you makes you stronger.”
  46. “Turn and burn.”
  47. “Be like water.”
  48. “Earn the burn!”
  49. “I can!”
  50. “No tears, only dreams”
  51. “Strong as steel and light as a feather”
  52. “If it ain’t burning, it ain’t working!”
  53. “I am my own experiment. I am my own work of art.”

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Conclusion

If you have some running mantras to add to this list, feel free to add them in the comment section below. I would love to hear from you because  I’m always looking for new mantras to use.

In the meantime thank you for reading my post.

Cheers

David D.

6 Running Warm-up Exercises – How To Warm Up The Easy Way

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dynamic warm up exercises

Looking for the best running warm-up exercises? Then you have come to the right place

As a runner, if you are serious about performing your best and preventing injury, then you need to start doing both general and specific warm-up exercises before your runs, especially before hard workouts and races.

The dynamic running warm-up I’m sharing with you today includes movements in all three planes of motion with a focus on muscle elasticity and joint mobility.

So what’s a dynamic running warm-up ?

A dynamic running warm-up challenges every part of your body that you use to run, and it has two phases: General and specific.

The general phase is about raising your body’s temperature and increasing blood flow and circulation to the muscles, which improves and promotes the delivery of oxygen and nutrients to the working muscles.

On the other hand, the specific part of the warm-up active your nervous system while using very similar biomechanics used in running, therefore, preparing the muscles to fire in the most running-specific way possible.

Benefits Of Dynamic Running Warm-ups

First of all it’s all about the heart rate.

By doing this warm-up before a workout you will get your heart rate up and blood flowing throughout your body, which can help you prevent injury and premature fatigue as well as increase performance and training enjoyment.

This dynamic warm-up routine can help coordinate all of your moving parts—think joints, ligaments, and muscles—and get them to move together in the most efficient way possible.

This is done by challenging your stability, strength, flexibility and mobility all at ounce.

In addition, this also will help you open up your joints and get them well lubricated, especially those within your ankles, feet, hips and spine.

How to Warm up For Running – Directions & Tips

The length and intensity of your running warm-up depend on your fitness level, workout intensity, temperature, the amount of clothing worn,  and your personal preferences.

But as a rule of thumb, the more vigorous the exercise, the longer it should take you to get warmed up.

This means that you should spend more time warming up for more intense running workouts, such as sprints, or hill reps.

On the other hand, you can spend less time warming up for easy, to moderate sessions, such as easy recovery runs.

The Running Warm-up Breakdown

Now let’s take you through my favorite warm-up.

What follows is the exact training recipe I follow whenever I’m warming for a workout, or when I’m working with another runner or training partner.

How Long?

A good dynamic warm-up can take you up to 10 minutes.

That comprises 5 minutes of light aerobic movement followed by 5 minutes of dynamic exercises.

Sometimes, that might add up to 15 minutes, but it’s worth it—especially before any intense, vigorous, running training.

How To Warm up Before Running  + The Two Main Ingredients

A proper warm-up includes two distinct phases.

First, start with a low- to moderate physical activity, such as brisk walking, jogging on the spot, or low-intensity running.

In general, brisk walking is my default setting for warming up.

Many runners scoff at walking.

But, in fact, walking is the perfect low-intensity exercise to ease your body out of sedentary mode into running mode.

This holds especially true when you’re heading out the door for a run after a long day of sitting at a desk or a night of sleep.

As a result, start your runs with a 5-minute walk.

Walk for more if you are exercising first thing in the morning or after prolonged sitting.

Also, make sure to pump your arms or swing them side to side to help warm up the muscles of your upper body.

Secondly, do a dynamic stretching routine.

So, what is it? And how can it help you warm up right?

A dynamic warm-up simply means you’re moving as you stretch.

It consists of a series of mobility and strength exercises designed to increase total body temperature, fire up the nervous system, improve range of motion, and reduce functional limitations.

A dynamic warm-up will reduce the risks of injury and make your muscle contractions more efficient.

Static stretching is the opposite.

And it’s not the best way to get your body for exercise.

The fact is, research shows that static stretching—holding a stretch for an extended period—can hinder performance and might lead to injury.

And you don’t want that.

Additional resource – The Myrtle routine

Running Warm-up

How To Warm Up Before Running – Top
6 Dynamic Running Warm-Up Exercises

Here are the five warm-up moves I do inside before heading out for a run.

Perform these exercises before your runs (and other workouts too) to boost your range of motion, loosen up tight muscles (especially if you are running in the early morning) and increase your circulation.

Running Warm-up Exercise – 1. Toy Soldier

Benefits

This exercise increases body temperature and heart rate, preparing your whole body for the task ahead.

It’s also key for warming up the quadriceps, hamstrings, and glutes—key running muscles.

This move also stretches the back of your upper legs and fires up the core.

Proper Form

While keeping your back flat, knees straight, and core engaged, step forward, and kick your right leg straight out in front of your body up to waist level, flexing your toes the entire time.

Extend your left arm at the same time as if you are reaching out to touch your right foot.

Release and change sides.

Do 12 reps on each leg.

Running Warm-up Exercise – 2. Side Step/Shuffle

Benefits

This is a lateral move that warms up the calves, hamstrings, quadriceps, glutes and hips flexors—most of the key running muscles.

Not only that, if you perform this move as fast as you can, then it will also help you boost agility and coordination, helping you run faster as well.

Proper Form

Begin by standing as tall as you can with legs straight and arms hanging by your sides.

Next, step to the side by performing quick side shuffles for 10 to 15 meters to the right.

On the last shuffle, land on your right foot, pause for a moment, then shuffle back to starting position.

Make sure to raise your knees as high as you can.

Additional reading – How to Prevent Overuse Injury

Running Warm-up Exercise – 3. Side to side leg swings

Benefits

This is one of my favorite warm-up moves because the swings focus on the hip joints and hamstrings.

Loose hips and hammies are vital if you are serious about running efficiently and pain-free.

Proper Form

Start by holding onto a sturdy chair, or a wall, then swing your right leg to your side and then back and across your torso (see the video).

Perform the move 12 to 16 times on each side.

Running Warm-up Exercise – 4. Lateral Lunge

Benefits

This move engages the glutes and adductor muscles and fires up the cardiovascular system.

Proper Form

https://www.youtube.com/watch?v=FRtCC0wHWgU

Assume an athletic position with back straight, feet hip-width apart.

Next, step to your right side, then shift your weight toward your right foot, bending your right knee and pushing your hips back to lower into a lunge.

For more, reach out with your left hand and tap your right foot.

To come out of this, extend your hips and push off with your right foot and return to starting position, then switch sides.

Do 12 reps on each side.

Additional resource –How to warm up for a race

Running Warm-up Exercise – 5. Walking Lunges

Benefits

This move is vital for warming up most of your running muscles as well as increasing core body temperature.

In addition, walking lunges can also increase your range of motion in your lower body.

They are also necessary for improving balance and coordination.

Proper Form

Stand upright with your feet together, then step forward with your right foot, taking a long stride and lowering your left leg towards the ground.

Make sure to keep your right knee over your ankles, toes pointing straight ahead.

Do this in a slow and flowing motion.

Next, push off with your left foot, raise up and bring it forward to your right foot, then step forward with your left foot to complete one rep.

Complete two sets of 12 lunges on each side.

Running Warm-up Exercise – 6. Butt Kicks

This is a key move for warming your leg muscles in a running-specific way. Not only that, doing butt kicks on a regular basis also help you improve your running form and stride, too.

Proper Form

While keeping your core engaged and back flat, lean forward slightly so your chest is over the toes, then start jogging forward by bringing your heels to touch your hamstrings, in a butt kicking motion.

Make sure to keep your elbows close to your sides and ankles dorsiflexed the entire time.

Keep alternating kicking your butt with your right and left leg for at least one minute.

I’d also recommend these agility ladder drills.

How Do I Become a Better Runner?

The answer to that question lies within my Runners Blueprint System.

Why ?

My system was specially designed for beginners who either want to start running or take their training to the next level, but have little clue on how to do it.

And don’t worry, my ebook is written in a conversational, jargon-free, style. All you need to do is download it, follow the simple instructions, then start seeing results ASAP.

Here’s what it includes :

  • How to quickly and easily get started running (it’s indeed is easier than you’d think!)
  • How fast (or slow) should you go on your first sessions
  • The exact 13 questions you need to answer before you a buy a running shoe
  • The seven most common running injuries….how to deal with them before they progress into major ones!
  • The quick standing stretching routine that keeps you flexible even if you’re busy as hell
  • The 10-minute warm-up you must do before any session to get the most of your training
  • And much, much more.

 Click HERE to get started with The Runners Blueprint System today!

Conclusion

Here you have it! Now you know how to warm up before running with ease.

Please perform the above dynamic running warm-up exercises before all of your runs and workouts to ensure maximum performance and prevent injury. Your speed of implementation is key here..

In the meantime, thank you for reading my post.

Feel free to leave your comments and questions below.

David D

13 Squat Variations for Runners: From Basic to Weighted, Transform Your Running Game

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Strength Exercises For Runners

Let’s talk squats, shall we? Imagine if I could serenade every runner with a strength training love song, it’d be crooning “Squat, squat, squat…” on a never-ending loop! Because if there’s one golden nugget of exercise that I’d shout from the rooftops for every runner to embrace, yup, you guessed it – it’s the squat.

Here’s the lowdown for my fellow pavement pounders: whether you’re just stepping into your running shoes or have countless miles under your belt, squats (with their trusty sidekick, planks) deserve a standing ovation in your training routine.

Do Squats Help with Running?

So what makes the squat such a fantastic exercise?

Here are some of the reasons:

Increased strength

To truly thrive in running, strength isn’t just a bonus; it’s a necessity. It’s your shield against injuries and your ticket to top-notch performance.

Enter squats.

They’re like the Swiss Army knife of exercises – efficient, versatile, and oh-so-effective. From your quadriceps to your glutes, squats ensure that every running muscle gets a piece of the action.

Check “The Effects of Resistance Training on Endurance Distance Running Performance Among Highly Trained Runners: A Systematic Review” by Rønnestad et al., which explores the impact of resistance training on endurance athletes.

Boosted Core strength

Think of your core as the control center. When you squat, it’s working overtime to keep everything in check, making sure you’re moving right and staying injury-free. Want to level up? Add some front squats, overhead squats, and those sassy twisting squats to the mix. Your core will thank you (maybe not immediately, but definitely in the long run!).

Don’t take my word for it. Check out a research like “Core Muscle Activation During Swiss Ball and Traditional Abdominal Exercises” by Escamilla et al. This study delves into the activation of core muscles during various exercises, including squats.

Prevents Injury

Ever heard of pesky nuisances like the iliotibial band syndrome or runner’s knee? Well, by turbo-charging muscles like your hip abductors and quads, squats are like your personal bodyguards, shielding you from these running woes.  Studies such as “Prevention of Running Injuries” by Fields et al. are a perfect example.  This research examines strategies for injury prevention in runners.

Improve Bone Mass

Squats, as well as other weight-bearing exercises, help fortify your bone mass. So, as you gracefully dance through the years, squats are ensuring your bones remain as sturdy as a fortress, keeping issues like osteoporosis at bay.

Improved Flexibility

Imagine squats as your personal yoga instructor, guiding your body to stretch, bend, and twist, exploring its full potential.

Every time you squat, you’re granting your ankles, knees, hips, and glutes a ticket to the flexibility fiesta! Embracing this complete range of motion? It’s not just a boon for turning you into a human rubber band, but it’s pivotal for elite performance and sidestepping injuries.

The 11 Best Squats For Runners

Squats can be performed in so many ways.

So here are 13 squat variations for your squatting pleasure.

Squat For Runners – 1. Basic Squat

This is the standard squat.

Master this basic move before you move onto the more challenging variations.

Here are a few pointers to help you master the basic form:

Before you dive headfirst into the ocean of squat variations, let’s get you acquainted with the OG: The Basic Squat. It’s the foundation, the bedrock, the ‘original’ in your squat playlist. And nailing this down? It’s your golden ticket to all the cool, fancy versions out there.

Want a visual? Check out this handy tutorial: YouTube Tutorial on Basic Squat

Step-by-Step to Squat Perfection:

Set the Stage:

Stand tall, feet hip-width apart. Point those toes out just a tad.

Let your arms chill by your sides.

Channel a proud peacock: shoulders back, core engaged, and stand as if you’re trying to impress someone cute across the room.

The Descent:

Now, the fun part! Lower down, bending those knees. Aim to get those thighs chatting with the floor, becoming parallel buddies. But hey, if you two don’t hit it off right away, just get as low as feels right.

Quick checkpoint: keep those knees playing nice with your toes. And those toes? They’re glued to the floor, no lifting!

Push through those heels, straighten up, and give your glutes a good squeeze as you ascend.

Pro-tip: Imagine you’re in a love triangle with your knees and toes. Keep the knees tracking over your toes the entire time. It keeps the drama in check!

And voila! You’ve just done the basic squat. Keep practicing, and soon, you’ll be the talk of the squat town!

Squat For Runners – 2. Weighted Squat

Once you get the hang of the basic squat, then you can up the ante by adding weights.

In this variation, make sure to have a set of dumbbells of a challenging weight.

Proper Form

Ready to turn up the intensity a notch?

Let’s introduce a little extra “oomph” to your squats with some added weight! Once you’ve danced with the basic squat and feel like you’ve got the rhythm, it’s time to jazz things up.

Why Weighted Squats?

When you add weights to your squat routine, you’re essentially challenging your muscles to work a bit harder. And guess what? They love a good challenge! It’s like turning your squat from a casual stroll in the park to a delightful uphill hike.

Need a step-by-step visual? Dive into this tutorial: YouTube Tutorial on Weighted Squat.

Let’s Break Down the Weighted Squat:

Starting Strong:

Grab a pair of dumbbells that give you that “just right” challenging feel. Not too light, not too heavy.

Stand athletic. Feet? Shoulder-width apart. Dumbbells? Held by your side, palms giving each other a secret handshake.

This is home base. Your starting position.

The Mighty Descent:

Engage that core, it’s your secret weapon!

Squat on down. Imagine there’s an imaginary chair you’re trying to sit on. Bend at those hips and knees.

Hold that squat for a moment.

Climbing Back:

Time to rise back to stardom. Slowly and powerfully push up, coming back to your starting pose.

Remember, it’s a performance, not a race. Grace over pace!

Your Challenge: Go for 10 to 12 reps.

Additional resource – The Myrtl routine

Squat For Runners – 3. Wall Squat

This variation is relatively easy and can help you build mobility and endurance in your lower body.

Do this variation more often if you are often plagued with runners’ knee or knee pain because wall squats are safe and target the quads more than the standard version; according to a study, weak quads are linked to knee pain in runners.

Proper Form

Ever felt like taking a bit of a lean against a wall while working on those legs? Well, the wall squat is your buddy!

It’s the cool cousin of the standard squat, giving you a mix of ease and challenge at the same time. Plus, for those of us who’ve felt the pesky sting of runner’s knee or the occasional knee twinge, this might just be the balm you need.

 Why Wall Squat?

The wall squat, while seemingly chill, is great for enhancing your lower body’s endurance and mobility. It’s especially nifty because it zones in on those quads. And a little birdie (actually, some smart research) says that beefing up those quads can be the key to waving goodbye to knee pain for runners. So, let’s give those quads some love!

Breaking Down the Wall Squat:

Start with the Wall:

Your back? Cozy against a wall. Your feet? Placed confidently about two feet out in front of you. Remember, stand tall and proud; this is your power pose!

Slide & Glide:

Now, imagine you’re about to sit in a chair that’s not there. Push those hips back against the wall and slide down. The goal? Get those knees to a comfy 90-degree angle.

Hold the Magic:

Here’s where the fun (and burn) starts. Hold that pose! Aim for one to two minutes. Feels long? Just think of all the strength you’re building!

Level Up:

Finding it too breezy? Let’s play a game. Lift your right foot for a few seconds, then the left. It’s like you’re dancing but also toning those calves.

When done, slowly glide back up, standing tall and feeling the victory in those legs.

So the next time you see a wall, you know it’s not just for leaning against casually. It’s your workout buddy! Happy wall squatting!

This will also engage more of your calves.

Squat For Runners – 4. Tiptoe Squat

Dreamed of dancing on your tiptoes but never signed up for ballet? Well, the tiptoe squat has got you covered. Not only is it a fun variation, but it’s also fantastic for getting those calves and quads in shape. And here’s the best part: If you’ve ever thought, “I wish my quads were more toned without enlarging my glutes,” then this is your golden ticket!

Why the Tiptoe Squat?

It’s all about targeting those specific muscles. This squat dives deep into the calves and quadriceps, ensuring you get that sculpted look.

Need a visual? Here’s how it’s done: YouTube Tutorial on Tiptoe Squat

Mastering the Tiptoe Squat:

Stand confidently, feet a hip’s distance apart. Now, channel your inner ballet dancer and elevate onto the balls of your feet. Voilà! Your power stance is ready.

With grace, lower into a squat. Remember, slow and steady wins the race here. Once you’ve gone as low as feels good, take a moment to appreciate the burn, then rise to your starting position, keeping those heels lifted.

Feeling wobbly? It’s natural. Engage that core for balance. This isn’t just about keeping you steady; it also acts as a shield for your lower back.

Tip: If you’re new to this and need some added stability, don’t hesitate to use a chair or wall for support.

Squat For Runners – 5. Figure-four Squat

This variation targets the glutes and legs (just like the standard squat) but with the added bonus of stretching out those often-ignored glutes.

In other words, It’s a squat and a stretch at the same time.

Figure-four squats are also ideal for boosting balance and endurance in the quadriceps and glutes.

Proper Form

The Technique

Start with a mini-squat: keep your back straight your core on alert. Now, lift that right leg, bend the knee, and gracefully cross it over the left, resting the right ankle just above the left knee. There you are—in your poised starting position.

The Dive & Rise:

Dive into a squat. Feel the glutes stretching? That’s the magic! Push those hips back, and bend that left leg. Once you feel the depth, ascend back to your starting grace. Voilà—one rep down!

Steady as You Go:

If you’re thinking, “This feels wobbly,” you’re not alone! So, if balance is a challenge, grab a chair or align with a wall. And always remember—core engagement isn’t just about abs; it’s your balance guardian.

Tip: Aim for eight reps on each side for a full set. And don’t rush; the beauty lies in the stretch and control.

Let the Figure-four squat be your go-to for those days when you desire both muscle engagement and a sweet stretch. Let’s get squatting—and stretching!

Squat For Runners – 6. Sumo Squat

Sumo squats engage about every muscle in the lower body, including the quadriceps, glutes, hamstrings, and calves.

Not only that, this variation also increases muscular endurance and mobility.

The bodyweight sumo squat is challenging enough, but if you are looking for more, feel free to use a barbell or dumbbell for more training effect.

Proper Form

Mastering The Sumo Stance:

Start with Swagger:

Plant your feet wide apart, wider than your usual squat. Channel your inner sumo wrestler – toes confidently pointing outwards just a tad. That’s your power stance.

The Drop & Pop:

Now, dive! Ensure those heels are glued to the floor. As you descend, think “proud chest” to keep that back straight. Lower until those thighs greet your knees. Relish the depth, then ascend back to that mighty sumo stance. Looking for an extra burn? Throw in a pulse at the bottom.

Rep It Out:

Go for 10 to 12 reps to seal one set. As you groove into this move, you’ll feel the power of the sumo taking over!

Incorporate the Sumo Squat into your routine and feel the comprehensive engagement it offers. From strength to flexibility, it’s all wrapped in this one squat style.

Squat For Runners – 7. Squat Jumps

Add a plyometric effect to your squat by incorporating this variation into your training arsenal.

The squat jump hits the core hard, targets just about every other muscle in the lower body, and will push your endurance and cardio conditioning to the breaking point.

Proper Form

Why Squat Jumps?

Elevate Your Heart Rate: This move doesn’t just sculpt your legs; it gives your heart a workout too. Say hello to better cardio conditioning!

Core Galore: Feel that? That’s your core working overtime to stabilize during those jumps.

Total Lower Body Fiesta: It’s a party down there! Quads, hamstrings, calves – everybody’s invited.

Curious? Dive into it: Squat Jump Video Tutorial

Nail That Form:

Ready Position: Begin with that athletic stance we all know and love. Feel grounded and strong.

Dip & Drive: Now, descend into a half-squat, then – boom! – power up with all your might. Aim for the clouds!

Graceful Landing: Remember, you’re a ninja cat – land softly, absorbing the impact through bent knees. And voila, you’re set for the next explosive jump!

Repeat: Flow through 12 to 15 of these, and you’ve nailed a set.

Additional reading – How to Prevent Overuse Injury

Squat For Runners – 8. Single-leg Squat

This isn’t just another squat variation—it’s THE variation that will redefine strength and balance for you. A challenging move? Absolutely. Rewarding? You betcha!

Why Single-leg Squat?

Solo Spotlight: By using one leg, you really hone in on and target those muscles.

No Weights? No Worries! Perfect for home workouts or when you’re on-the-go. Your body weight is the only resistance you’ll need.

Balance Bonanza: Engage that core! This move requires (and builds!) fantastic balance and stability.

Mastering the Move:

Start in an athletic stance, but let’s mix it up. Ground yourself on your right foot, with the left one stretched out ahead.

Lower yourself, imagining you’re sitting back in a chair. How low can you go while keeping that form pristine?

Pushing through your heel, rise to the starting position. Feel the power of that solo leg!

Stay Tall and Proud: Keep that back straight—no hunching! Posture makes perfect.

Repeat: Target 8 to 10 reps on each leg, and you’ve aced a set.

Squat For Runners – 9. Frog Jumps

This plyometric variation is vital if you are looking to build faster running muscles and power.

I read somewhere that frog jumps are Usain Bolt’s favorite exercise.

Proper Form

Get into your athletic stance, squat down, and let your arms touch the floor. Remember: chest up, gaze forward.

Explode upwards, drive those knees high, and don’t forget to snap those feet together. Feel the power!

As you rise, swing your arms overhead. They’re not just for show—they’ll give you that extra push!

Cushion your landing in a deep squat. Use those legs to absorb the impact.

Repeat: Looking for a full set? Aim for 8 to 10 power-packed jumps.

Squat For Runners – 10. Squat Box Jumps

This is another plyometric squat variation that can help you build explosive power and turbo-charge your running speed.

Just be careful here, there is an element of danger in it, so be safe the entire time. This is, after all, an advanced squat.

Tread carefully.

Proper Form

Jump with Precision:

Stand in front of a sturdy platform. Feet hip-width apart, arms ready for momentum.

Drop into a squat, then explode up, aiming to land softly on the box. Engage your core; this is key!

Land gently in a half-squat on the box. Balance is crucial!

Jump off, but be controlled. Land soft, ready for the next rep.

Challenge Yourself: Feeling unstoppable? Up the box height for a tougher challenge. But remember, always be safe!

Rack up those reps! Shoot for 8 to 10 to finish a set.

Squat For Runners -11. Overhead Squat

This is one of the most sought-after moves in the CrossFit world, and it’s famous for one reason: it delivers.

The overhead squat is vital for improving athletic movement, whether you are a recreational runner or an elite athlete.

Nonetheless, they require high degrees of balance, strength, and flexibility.

So be careful and only do the overhead squat once you have mastered the above variations (and the front squat as well).

Proper Form

Setup: Assume a confident stance, feet shoulder-width apart. Hold a barbell overhead with a grip wider than shoulder width. Your arms should be fully extended.

Steady: Engage your core, ensuring stability. Remember: this squat tests balance, too!

Descend: Push your hips back and squat down, ensuring your arms remain straight and the bar stays aligned overhead. Your hips should sink below your knees.

Rise & Shine: Push through your heels, extending your hips and knees to return to the starting position.

Flexibility & Form: It’s essential to have a limber lower body and strong core activation for this squat. Don’t rush; aim for precise movement.

10-12 reps make a set.

Squats for Runners – The Conclusion

Here you have it!

I hope you liked my 13 squat variations list. Just make sure to start doing them as soon as you can.

In the meantime thank you for reading my post.

Feel free to leave your comments and questions below.

Cheers

David D

Unleashing the Power of Isometric Training for Runners: Benefits and Techniques

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Today, I’m about to introduce you to a workout routine that will push your limits and take your fitness to new heights. And the best part? You won’t need a single piece of equipment, gym membership, or even a personal trainer by your side. Intrigued? Let me unveil the world of isometric exercises!

Now, I must admit, when I first stumbled upon isometric training during my adventures with the famous P90X workout program, I was a bit skeptical. I mean, as a runner, I thrive on the freedom of movement, the thrill of conquering the outdoors, and the bustling streets. The idea of staying put in one place and holding a seemingly never-ending pose didn’t exactly excite me. But let me tell you something – isometric exercises pack a powerful punch.

Picture this: you’re in the comfort of your own home, no need to step foot outside, and yet you’re about to embark on a workout that will challenge every muscle in your body. Isometric exercises are all about holding a static position, activating multiple muscle groups simultaneously, and building strength and endurance like never before.

Now, are you ready to rise to the challenge? Let’s dive into the world of isometric training.

Isometric Exercises– The Simple Definition

Alright, let’s dive into the fascinating world of isometric training! Picture this: you’re in the midst of a workout, muscles engaged, but there’s one catch—no movement allowed.

That’s right, with isometric exercises, you’ll experience the power of static strength training. During these exercises, your muscles will contract and tense up, but without any noticeable changes in muscle length or joint angle.

Now, you might be wondering who typically ventures into the realm of isometric training. Well, it’s no surprise that physical therapists, Pilates trainers, and weightlifters are among the fitness aficionados who embrace these exercises. But here’s the exciting part: as a runner, you can also reap incredible benefits by incorporating isometric exercises into your strength training routine.

Research and studies have shown that isometric training can enhance muscle strength, stability, and endurance. In fact, a study published in the Journal of Strength and Conditioning Research found that isometric exercises can lead to significant improvements in muscular strength and performance.

Another study from the Scandinavian Journal of Medicine & Science in Sports discovered that isometric training can effectively improve joint stability and reduce the risk of injuries.

By integrating isometric exercises into your routine, you’ll target specific muscle groups, build strength in a controlled manner, and improve overall stability. Whether you’re focusing on your core, glutes, or lower body, isometric exercises allow you to activate multiple muscle fibers simultaneously, laying the groundwork for improved running form and efficiency.

Imagine this: as you hold a challenging isometric pose, your muscles are firing up like a well-coordinated symphony, creating a solid platform of strength and stability. It’s like unlocking the secret key to enhanced running performance. So, my fellow runners, don’t miss out on the incredible benefits that isometric training has to offer. Add these exercises to your repertoire and watch as your running game reaches new heights.

Isometric Exercises Benefits For Runners

Let’s talk about the incredible benefits that isometric training brings to the table. Prepare to be amazed!

First and foremost, let’s address convenience. Isometric training is the epitome of simplicity and accessibility. It’s like having a personal workout genie at your disposal. All you need is yourself, maybe a comfy mat if you prefer, and you’re ready to embark on your fitness journey. No need for fancy equipment or expensive gym memberships.

Now, here’s the beauty of isometric exercises—they deliver maximum impact in minimal time. So, even if your schedule is jam-packed and time is not on your side, you can still squeeze in an effective workout without compromising your other commitments.

One of the most remarkable benefits of isometric training is its ability to boost strength and endurance simultaneously. Research studies have shown that isometric exercises engage nearly all of the motor units in your muscles, resulting in increased strength and improved stamina. It’s like activating an army of muscle fibers, unleashing their full potential to conquer any physical challenge.

And the best part? You can achieve this without any equipment or external resistance—just your own bodyweight against the force of gravity. It’s like harnessing the power within to push your limits and emerge stronger than ever.

But wait, there’s more! Isometric training also has a hidden secret—it enhances flexibility. It’s like a two-for-one deal, giving you both strength and flexibility in a single package. By holding those intense static positions, your muscles adapt and become more pliable, improving your range of motion and overall flexibility. This not only enhances your performance in running and other physical activities but also helps prevent pesky injuries from slowing you down.

Now, here’s a game-changer—low impact. Isometric exercises are a runner’s dream, especially during recovery days or weeks. These workouts are gentle on your joints, providing a nurturing environment for your body to heal and rebuild. They target specific problem areas, like the quads, hips, calves, and back, helping correct muscle imbalances that may hinder your performance.

6 Isometric Exercises For Runners

Get ready to ignite your core, engage your glutes, and unleash a symphony of muscle activation throughout your entire body! The routine I’m about to share with you is like a fiery workout conductor, orchestrating strength and resilience in every move.

But here’s the exciting part—consistency is the key to reaping the rewards. By incorporating this routine into your regular training, you’re not only on your way to improving your running posture but also fortifying your body against those pesky overuse running injuries. Consider it a powerful suit of armor for your running adventures!

Now, let’s dive into the routine. Each exercise is designed to be held for one to two minutes, allowing you to truly feel the burn and challenge your muscles to their fullest potential. It’s like savoring each moment, immersing yourself in the intensity, and emerging stronger than ever.

Remember, transitions are just as important as the exercises themselves. Take a glorious 30-second rest between each move, allowing your body to recover and prepare for the next challenge.

To complete one circuit, perform each exercise in the prescribed order. Feel the rhythm of the routine as you progress from one move to the next, building momentum and intensity with each repetition. And don’t forget to infuse your journey with personalization. Rest for 30 seconds to one minute between each circuit, adjusting the duration based on your fitness level and the time you have at hand. I

1. Isometric Calf Exercise

Benefits

Strong calves are key for efficient and pain-free running.

Good news is isometric calf raises strengthen the larger, outermost muscle that is in charge the size and shape of your calves.

Proper Form

Start by standing tall on the edge of a step or on a sturdy box, with your feet shoulder width apart and knees straight.

Next, rise up onto your toes and try to balance your bodyweight on the balls of your feet.

If you have any balance issues here, then feel free to grab a chair or a wall if necessary.

Hold the position for one full minute then slowly lower your heels to starting position.

Remember these are not your typical calf raises, so hold the pose for as long as you can with good form.

Feel the burn, welcome it, and hold it for longer as you get stronger and fitter.

2. Isometric Leg Extensions

Benefits

This move mainly targets the quadriceps—muscles at the front of your thighs—as well as the hips flexors.

Strong hip flexor and quads have been shown by study to reduce the risks of runner’s knee and other overuse injuries.

https://www.youtube.com/watch?v=nP43Ni-Km90

Proper Form

Sit on a chair with your tailbone firmly against the back of the chair, hands resting on the chair with both feet flat on the floor.

Next, while gazing ahead and keeping the back straight, slowly extend your right leg out in front of you, engage your quads, and reach your toes toward your shin as much as you can without losing form.

Hold the position for 30 seconds to one minute, then lower down to starting position and change sides.

3. Isometric Wall Chair

Benefits

This beast of an exercise boosts endurance and strength in the quads, glutes, and calves—all major running muscles.

So it’s really a lower body exercise per excellence.

The isometric wall chair can also help you improve flexibility and mobility in your lower body.

Proper Form

Stand with your upper back and back of your head against the wall.

Keep your feet about two feet out in front of you.

Next, while holding your arms across your chest, lower yourself in a slow and controlled manner down by bending your knees until your thighs are parallel to the floor.

Hold this squat position for one full minute, then slowly press back up to starting position.

If this pose was too easy, you can always up the ante by alternating between lifting your right foot for a few seconds then your left.

Additional Resource – 13 Exercises to improve running Skills

4. Split Squat

Benefits

If you have weak glutes and quads, then you are running a high risk of runner knee and a plethora of other overuse injuries.

So ward off the risks by doing split squats.

This iso move focuses mainly on the glutes and quads, and will also help you boost hip flexor mobility and improve overall lower body flexibility.

Proper Form

Assume an athletic stance with back straight and core engaged, then step into a lunge position , making sure your toes are pointing straight ahead.

Next, make the pose more challenging by sinking down until your front knee is bent to a 90 degrees and your back knee nearly touches the floor.

This is the split squat position.

Hold for 30 seconds to one full minute, then push yourself back up to starting position, then switch sides.

5. Forearm Plank

Benefits

This is a great move to increase strength and endurance in your core muscles and shoulders.

Proper Form

Assume a plank position with the forearms on a well padded mat, back straight, and body forming a straight line.

Next, tighten your abs, squeeze your glutes, and hold the pose for one to two minute to complete one set.

Additional reading – How to Prevent Overuse Injury

6. Squat Hold

Benefits

An ideal move for increasing endurance and strength in all major running muscles—think glutes, quads and calves.

Holding the squat can also help you improve flexibility and mobility in your lower body.

https://www.youtube.com/watch?v=3Ds__e3TyBU

Proper Form

Start by standing with your feet about shoulder-width apart, core activated and back straight.

Next, bend your knees and squat down so your thighs are parallel to the floor.

Imagine that you are sitting on imaginary chair, and hold the pose for one to two minutes.

Bonus Isometric Exercises For Runners

Static Lunge

Muscles targeted: Quadriceps, glutes and calves.

Proper Form:

Stand feet hip-width apart, then step forward your right foot two to three feet in front of you.

Make sure to keep your hands on your hips, back flat, chest up, the entire time.

Next, while engaging your core, bend your knees and lower your body until both knees are bent at a 90-degree angle, slowly lower your left knee to within an inch of the ground, then hold the position for 30 seconds to one minute.

Last up, return to starting position, and switch sides to complete one set.

Isometric Push-up

Targeted muscles: Chest, biceps and back.

Proper Form:

Assume a proper push-up position with back straight, hands aligned with your chest with the fingers pointing straight forward.

Make sure your legs are straight and body forming a straight line from head to ankles.

Next, bend your elbows and lower down until your chest is about two to three inches off the floor.

Hold the position for 30 seconds to one minute, then push back up to starting position.

Superman

Muscles Targeted: The core and lower back.

Proper Form:

Begin by laying face down on your stomach, then extend your legs and arms as far forward and as far back you can.

Make sure to keep your neck and head in a neutral position.

Next, to perform the superman, simultaneously lift your arms and your legs slowly off the floor, forming an elongated “U” shape with your body, then hold the position for 20 to 30 seconds.

For more challenge, try squeezing your lower back and/or holding a set of light dumbbell in each hand.

Glute Bridge

Muscles targeted: Core, glutes and lower back.

Proper Form:

https://www.youtube.com/watch?v=-l-rslTuu5c

Lie down on your back on the floor with knees bent and feet flat on the floor.

Next, lift your hips up so your body forms a straight line from your shoulders to your knees.

Hold the position for 30 second to one minute, then slowly lower your body to starting position.

For more challenge, try lifting one leg off the floor, then extending it up toward the ceiling.

Static Sumo Squat

Muscles targeted: Glutes, Hip Adductors, quads, and calves.

Proper Form:

Begin standing with your feet wide apart, back flat and toes slightly turned out.

Next, while keeping your back straight and heels on the ground, bend your knees and squat down until your thighs are parallel to the ground.

Then, press your forearms or elbows against the inside of your knees then hold the position for 30 seconds to one full minute.

Last up, press back up to starting position, then move to the next exercise.

For more challenge, hold a medicine ball or a weight plate in front of your chest instead of pressing your arms against the inside of the knees.

Isometric Pull-ups

Muscles Engaged: Biceps and lats.

Proper Form:

Begin by gripping the pull-up bar with a palms facing away from your body, or what’s knows as a pronated grip.

Next, perform the pull up as you normally would, but once your chin touches the bar height, hold yourself there for 20 to 30 seconds.

Hold it for more once you get used to the exercise.

Last up, lower slowly to the floor, and repeat the whole circuit two to three times

Isometric Training for Runners  – The Conclusion

Now the ball is in your court. Just make sure to do the above isometric exercises for runners at least once a week. That’s enough training to help you improve your athletic performance and become the best runner you can be.

In the meantime thank you for reading my post.

Feel free to leave your comments and questions below.

David D.

The 30 Minute Jump Rope Workout For Runners (+22 Advanced Exercises)

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woman doing Jump Roping Workout

Looking for a jump rope workout you can do at home? Then you’ve come to the right place.

Jumping rope is one of the best exercises to improve endurance, build strength, and burn calories in as little as 15 minutes. You don’t need a lot of gear or space, and you can jump rope virtually wherever and whenever you want.

In today’s article, I’m going to share with you the full guide to getting started with jump rope training, no matter your experience level.

By the end, you’ll learn more about:

  • The benefits of skipping rope
  • Can jump roping help you lose weight
  • How to choose the right jump rope
  • What jump rope is best for beginners
  • Proper jump roping technique – how to jump rope
  • How to get started
  • Where should you jump rope
  • Beginner Jump Rope Workout
  • 22 Intermediate and advanced jump rope exercises
  • And so much more

Sounds great?

Let’s lace up and dig in.

Benefits of Jump Rope Workout For Runners

Before I get into the list of jump rope moves, let me first explain some of the perks of skipping rope as well as how you can make use of it to achieve your fitness goals.

Improves athletic performance

There is a reason why elite boxers, tennis players, and some of the best athletes in the world use jump roping regularly: it delivers.

This training tool can help you boost agility, balance, speed, and coordination, helping you become the best runner (and athlete) you can be.

Iron Calves

The rope will help build endurance and strength in your calves—one of the most important of all running muscles.

Powerful calves can help you run further and faster while reducing the risks of injury.

Increased Speed

The rope can also help you increase your running speed by training your legs to decrease ground contact time, helping you be light on your feet and boosting stride frequency.

Sheds mad calorie

Sure, running burns a lot of calories, but so does jumping rope.

According to a study, 10 minutes of nonstop rope jumping at 120 RPMs can burn as many calories as jogging for 30 minutes, 720 yards of swimming, or two sets of tennis singles.

Pass a Plateau

The rope can help if you’re facing a plateau or just want to change things up.

This tool can be a great alternative training tool to boost your energy, strength, speed, and athletic performance without spending more time in the gym.

It’s convenient

Yeah, obviously, you can practically do jump rope training almost everywhere.

You can virtually perform jump rope exercises almost everywhere. It’s a simple and quick workout. You can take a jump rope with you wherever you go. You can perform the exercises at home, or you can take it outdoors. It’s really up to you.

Jump Rope Workout For Runners
Fitness/sport and healthy lifestyle concept – Jumping/skipping rope with blue handles on white wooden background

Jumping Rope is Cheap

A good jumping rope will not cost you more than $10 if you don’t have a jump rope someplace in your house.

Of course, top-of-the-line brands made with the best materials will cost more but nothing more than $60.

Additional resource  – Trx workout for runners

Choosing the Right Jump Rope

The fitness market offers plenty of different types of jump ropes to choose from, each with specific pros and cons. Choosing the one for you can seem overwhelming with the differences between styles.

But fret no more. I got you covered when it comes to choosing the best jump rope for beginners. Just keep on reading.

Material

For starters, make sure you’re choosing a good rope made of the right materials.

When choosing a jump rope, it’s key that you check the rope’s material for density and thickness. Most jump ropes are made out of either cotton, polyester, or nylon and are generally braided to prevent them from tangling.

For example, with a PVC rope which tends to be ticker and low density, you’ll air resistance as you can pick up the pace. But if you’re training with a steel skipping rope, which tends to be dense and thin, you’ll be able to achieve a greater speed.

For beginners, PVC or clothing jumping ropes are the way to go.

The Rope Length

Now that you know what a good rope is made of, make sure it’s of the right length for you. Exercising with a rope that’s short or too long for your height can cause tripping and injury.

As a general rule, the handles should extend to your arms while standing straight in the middle of the rope. Overall, I’d recommend getting a jump rope that’s around three feet longer than your height. So if you’re 6 feet tall, buy one that’s roughly 9 feet long.

Don’t worry if you buy a rope that’s too long. Most jump ropes have adjustable handles to increase or shorten the length, so readjust the length as needed.

More Challenge

Want to take your rope skipping training to the next level? Go for a weighted rope.

Not only a heavier jump can intensify your workouts, but it also helps you learn the proper form and rhythm for mastering skipping rope exercises.

Why? Because a weighted jump rope allows you to slow down your rotations, letting you feel the rope turning around your body. This, in turn, makes it easier to time your jumps. This also allows you to keep a nice consistent pace with your jumps better than if you use a light one.

Just make sure to experiment with various weights of cables until you find the most comfortable one.

Jump Rope On The Right Surface

Surface also matters.

If you’re just a beginner, you’d want to slowly prepare your muscles and joints for the high impact of jumping. That’s why, as a rule, perform your jump rope training on an impact-friendly surface—one that has enough padding to absorb impact.

I’d recommend a firm surface, like a wood floor (like a basketball court), a thin carpet, or rubberized flooring.

Jump Rope Workout For Runners – The Correct Form

Good. Now you have a jump rope of the perfect make and length for you. The next thing to do is to start practicing a few basic moves.

That’s where proper form comes into the picture.

Here’s the truth.

Skipping rope isn’t rocket science, but there are a few details you need to be aware of. This not only helps you get the most out of your workout but also reduces injury risk. You’ll also have a more enjoyable experience while jumping rope.

Here’s what you need to know to master the art of rope jumping.

  • Stand tall, feet shoulder-width apart while grabbing the jump rope by the handles behind you. Make sure your hands are about the same distance apart from the centerline of your body.
  • Keep a tall and neutral spine, chest, and head up while gazing forward. Your shoulders should be pulled back, and elbows held back and down.
  • To start the movement, rotate your forearms forward and then your wrists to produce momentum. Most of the rope rotations should be generated by your wrists. Minimize movement within your shoulders and elbows.
  • Hop consistently by minimizing the space you create between your feet and the ground. Aim for jumps around one to two inches off the floor, jumping high enough to clear the rope.
  • Keep your knees slightly bent throughout the rotation, then land softly on the balls of your feet every jump. Striking the ground heel first instead of the toes can put extra stress on your body.
  • Keep your back neutral while having a slight posterior pelvic tilt, with the elbows close to the sides of your body
  • Your chin should be tucked throughout the rotations as if you were holding an egg under your chin.
  • Avoid double jumping, which is jumping twice before the rope comes around

The 30 Minute Jump Rope Workout For Beginners

Without further ado, here’s the beginner jump rope workout to get you started on the right foot.

Warm up First (like usual)

After five minutes of jogging in place, do 12 to 15 reps of torso twists, shoulder rolls, calf raises, and cross crawls.

Next, get your body ready to jump by doing at least one minute of shadow jumping. Try rotating your wrists as if holding a rope to simulate real-life rope jumping. After the warm-up, perform the following jump rope workout exercises:

One Minute of Forward jump

This is the most basic jump.

Swing the rope over your head and jump over it with both feet on every rotation. You don’t have to jump too high, just high enough to clear the rope. Keep it up for one to two minutes, then take a 30-second break before you move to the next exercise.

One Minute of Alternate-foot Jump

Instead of jumping over the rope with both feet at once, alternate by landing on your right foot, then on your left foot on each rotation.

Imagine that you are running in place, and stay on the balls of your feet the entire time. Continue for one to two minutes, rest, then move to the next exercise.

One Minute of Side-to-side Jumps

Do the basic jump, but jump from side to side using both feet as you swing the rope. Keep it up for one to two minutes, rest, then move to the next exercise.

One Minute of Double Jumps

Jump high enough in the air, or swing the rope fast enough, to pass the rope under the feet twice before landing. This one is challenging, so do your best to stick with it for at least one full minute.

If you lose form, just get back on it. Continue for one to two minutes, rest, then move to the next exercise.

One Minute of Single Foot Hops

Start jumping over the jump rope on your right leg for 30 seconds, then switch sides without stopping. Get into a rhythm here. Keep it up for at least two minutes, then repeat the whole circuit two to three times.

Intermediate and Advanced Jump Rope Exercises To Try

Once you’ve mastered the beginner jump rope exercises shared above, it’s time to make your workouts more challenging and varied by trying the following, more advanced jump rope exercises.

Enjoy!

Jump rope Heel Toe Step

Frog Jump

Mike Tyson Jump Rope Squats

Jump Rope Mummy Kicks

The Boxer Skip

Jump Rope Burpee

Double Side Swipe

Double Unders

Criss Cross Double Unders

Backward Jumping

Jump rope jacks

Elevate 360 Wrap

Side Under Jumps

Jump Rope Half and Full Twist

Mic Release

Side Swing Cross Over

Skier & Bell Jumps

Jump Rope Criss-Cross

Jump Rope Side Swings

High knees

Push-Up Jump

Bonus – The Hybrid Total Body Jump Rope Workout

Once you’ve mastered the basic jump rope routine, feel free to move on to more challenging workouts.

For example, you can mix up jump rope exercise and calisthenics, just like in the following routine:

This challenging routine can be performed anywhere. All you need is a rope, your bodyweight, and some space.

Be careful, though. The workout is pretty intense as it will boost up your heart rate and work your calves, quads, core, triceps, and biceps.

  • One minute of basic jump
  • 25 push-ups
  • One minute of frog jumps
  • 25 floor dips
  • One minute of boxer skips
  • 30 air squats
  • One minute of high knees
  • 20 lunges on each leg
  • One minute of double unders
  • 90-second plank hold

Repeat the circuit two to three times.

Conclusion

There you have it!

Today’s article provides you the best jump rope workout for runners to get started  as well as taking your training to the next level. The rest is just details.

Please feel free to leave your comments and questions in the section below.

Keep training strong

David D

Kettlebell Kings: 9 Top Exercises to Revolutionize Your Running Performance

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woman performing Kettlebell Exercise

If you’re aiming to enhance your overall running prowess and become a better runner, it’s time to shift your focus to training those running muscles for improved strength, core stability, balance, and endurance.

The solution? Kettlebells.

These versatile training tools are just what you need to level up your running game, helping you run with more strength and speed while torching calories along the way. Kettlebell exercises are renowned for being among the best for full-body strength and conditioning, making them a perfect fit for runners.

The beauty of kettlebells lies in their efficiency—they deliver a killer workout in under 20 minutes. What’s more, kettlebell training won’t bulk you up but will instead build strength in essential running areas like your glutes, legs, and core.

In this article, we’ll explore the top 9 kettlebell exercises tailored for runners, providing three workout routines that will have you swinging, lifting, and pressing your way to the next level of running excellence.

Are you ready to take your running to new heights? Let’s dive in!

1. The Cardio Blaster Workout

This workout will have you sweating and panting for a breath in no time, and it’s ideal if you are looking to improve your power and speed while also improving endurance in your muscles.

Just pace yourself here and make sure to pick a relatively lightweight because you will be doing a lot of reps with each move.

Swing

Kettlebell Swing

Begin by holding the kettlebell with both hands using a two-handed, overhand grip. Stand with your feet slightly wider than hip-distance apart, toes pointing slightly outward.

To perform the swing exercise, bend at the hips until the kettlebell is hanging between your legs. While engaging your core muscles, swing the kettlebell up by explosively extending through the hips and knees. Allow the weight to swing back to the starting position. This completes one rep.

Aim to do 16 to 20 reps to complete one set and aim for three sets.

Snatch

Kettlebell Snatch

Stand with your feet shoulder-width apart and hold the kettlebell with an overhand grip. Squat down until the kettlebell is positioned between your feet.

Explode up out of the squat and drive the weight overhead by pulling it along a vertical path in front of your body in one fluid motion. Pause momentarily at the top.

Lower the kettlebell down to the starting position. Perform 16 to 20 reps on each side to complete one set. Aim to do three sets of this exercise.

You can refer to the provided YouTube links for visual demonstrations of these exercises.

Thruster

Kettlebell Thruster

Begin by grabbing two kettlebells, one in each hand, and clean them up to shoulder height by extending your legs. This is your starting position.

To perform the thrusters, squat down while holding the kettlebells in your hands pause for a second. Then, reverse direction and stand up by pressing through your heels and extending your arms overhead. This completes one rep.

Aim to perform 12 to 16 reps to complete one set. Aim to do three sets of this exercise.

2. The Strength Builder Workout

For strength, do this workout. Make sure to pick a really challenging weight and perform the exercises in a slow and controlled manner.

Proper form is king here. This routine will help you build muscles all over your body with an emphasis on the glutes, quads, and core, key running muscles.

Kettlebell Front Squat

Hold two kettlebells in front of your shoulders.

Assume an athletic stance with your feet shoulder-width apart. Next, squat down by bending at the hips until your thighs are parallel to the floor.

Pause for a moment at the bottom of the squat. Then, stand back up by pressing through your heels and extending your knees and hips. Maintain a straight back and keep your knees pointed in the same direction throughout the movement.

This completes one rep. Aim to perform 10 to 12 reps to complete one set. Aim for three sets of this exercise.

Kettlebell Deadlift

Stand with your feet shoulder-width apart, with the kettlebell on the floor between your legs.  Pull your shoulders back, engage your core, and squat down to grab the kettlebell. Lift the kettlebell while keeping your chest high and squeezing your glutes.

Pause for a moment at the top of the movement. Squat down and lower the kettlebell to the floor to complete one repetition.

Aim to perform 8 to 10 reps to finish one set. Aim for three sets of this exercise.

The Turkish Get-up

Begin by lying face up on the floor while holding a kettlebell in your right hand, with your arm fully extended above your chest. This is the starting position.

To perform the Turkish Get-up, lift the kettlebell toward the ceiling as you roll up onto your left elbow by driving your right foot into the floor. Push yourself up to a standing position, keeping the kettlebell lifted overhead.

Stand tall with the kettlebell locked overhead, maintain a straight back, and pause for a moment. Reverse the movement back to the starting position, and then switch sides.

Perform 6 to 8 reps on each side to complete one set. Aim for three sets of this exercise.

3. The Core Ripper Workout

Kettlebells are so famous because they are some of the best core exercises there is. Therefore, here are 3 core moves to help you sculpt your core and build a strong midsection.

Kettlebell Plank with Row

Assume a plank position with your back straight, core engaged, arms straight, and hands grasping two kettlebell handles. Take a deep breath, then raise one kettlebell up until it reaches your hip.

Pause for a count of three at the top of the movement, then lower it down. Switch sides to complete one repetition.

Perform 10 to 12 reps to complete one set. Aim to do three sets of this exercise.

Kettlebell Windmill

Start by holding a kettlebell with your right hand and lift it up overhead while locking the arm and keeping the elbow straight, with your eyes on the weight throughout the movement. Turn your left foot out at a 45-degree angle.

Hinge at your hips until you can touch your left foot or the floor with your left hand. Pause for a moment at the bottom of the movement. Lift back to the starting position while keeping your legs straight, and the kettlebell lifted overhead.

Change sides to complete one repetition. Aim to perform eight reps to complete one set. Aim for three sets of this exercise.

Russian Twists

Sit on the floor with knees bent, feet about hip-distance apart, and core engaged.

Next, hold the weight with both hands at chest level, lean back, lift the legs off the floor, then rotate your torso from right to left, lightly tapping it to the ground with each rep.

Do eight reps on each side to complete one set.

Aim for three sets.

Featured Image Credit – Ville Cotimaki via Flickr

The Best Stadium Workout Routine For Runners

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Stadium Runners Workout Routine

If you’re anything like me, then running the same route over and over again can get, really, tedious.

Therefore, spicing up your running program is of paramount importance, especially if you are serious about keeping up for the long haul.

Stadium workout Enters the Picture

Taking your runs into a stadium might be the exact thing you need to spice your workout routines, or even make it more challenging.

Stadium Workout Benefits

You can do so many things in the stadium other than running laps or doing boring crunches.

You can work on all facets of your fitness, from speed, to strength and endurance.

Plus, the stadium also offers an endless option list of workouts to do.

You just need to show up and do them.

No special equipment needed.

The stadium has a lot to offer, from the track, the stairs, the sideline benches to the field, the stadium is really a universal gym in itself.

And as a runner, you should really do your best to make the most out of it.

The best thing about the stadium is the stairs.

Upstairs running recruits more leg muscles—including hamstrings and glutes— than running on flat surface.

In other words, upstairs running is just like hill running, but on steroid.

The Stadium Workout Routine

Here is an interval stadium workout I try do at least once every couple of weeks.

I usually do this workout in the stadium near my apartment, but you can also do it wherever there are bleachers.

Notice, this routine is about more than running.

I also included three bodyweight exercises to the routine to help make things more challenging.

Nonetheless, if you are just in the mood for a cardio workout, then feel free to sprint and run the stairs as much as you like.

Perform the following stadium exercises back to back, with minimum rest between each exercise.

Shoot for at least three to five total rounds, depending on your fitness level of course,

It should take you roughly 15 to 20 minutes to finish the first circuit.

Just make sure to pace yourself and listen to your body the entire time.

runner exercising in a stadium

Warm Up First For your Stadium Workout

Jumping into a stadium intense workout without a proper warm-up is like flirting with disaster.

As usual, be sure to start your workout with a proper warm –up.

Jog slowly for 5 to 10 minutes to get your blood pumping and heart rate up.

Then, do some dynamic exercises to warm up your body from head to toe.

This will improve your performance as well as prevent premature fatigue and injury later on.

Stadium Exercise 1: High Knees

Run in place as you pull the knees as high as possible toward your chest with each step.

Keep it up for one to two minutes and do it as fast as you can with good form.

Stadium Exercise 2: Sprints

Start at the straightway section of the track, then sprint at full effort for a 100m.

Rest for 30-second, then sprint back to the starting position.

Additional resource  – Trx workout for runners

Stadium Exercise 3: Burpees

Assume a hip-width distance apart stance, and place your hands on the ground in front of your feet.

Next, hop your feet back to a full push-up position, perform a push-up, then hop your feet back and explosively jump up the air as high as possible.

Do as many reps as you can in one minute with good form.

Stadium Exercise 4: Stair Sprints

Run up the stairs from section to section as fast as possible while driving your knees up and using your arms to keep momentum.

Next, walk down for recovery.

Stadium Exercise 5: Elevated Pike Pushups

Begin by standing with your back to a bench.

Then assume a downward dog position with hands a bit wider than shoulder-width, placing your feet on the bench behind.

That’s your starting position.

Next, bend your elbows and slowly lower your head until it’s just a couple of inches off the ground, pause for moment, then push back up to starting position.

That’s one rep.

Do AMRAP in one minute then move to the next exercise.

Stadium Exercise 6: Double-step Run

https://www.youtube.com/watch?v=SEdkl9dz_Oo

Sprint up the stairs as fast as you can while striding powerfully to skip a step with each stride.

Stadium Exercise 7: Double-leg Hops

Begin by standing in front of series of steps with feet shoulder-width apart and arms overhead.

Next, drop into mid-squat position, and jump up and forward onto the first step, land softly with your knees slightly bent, then and without delay jump onto the second step and so on, until you reach top of the stairs or until you can do no more.

Turn around and slowly walk back down.

Rest for one to two minutes then repeat the whole circuit for two to three times.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Conclusion

There you have. This stadium workout routine  is a fantastic addition to your workout routine, as long as you choose to perform these stadium exercises on a regular basis. The rest is just detail, as the saying goes.

The Best Leg Workout for Runners – 8 Lower Body Exercises To Improve Running Performance

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runner doing Legs Strength Exercises

Are you looking for the best leg workout for runners?

Then you have come to the right place as I’m sharing with you a serious of lower body exercises that every runner should do.

But, first things first, why should bother with strength training

Here’s the truth.

As a runner, strength training in the gym is no longer an option—it’s a necessity.

I cannot emphasize it enough.

If your goal is to prevent injury and become the best runner you can be, then you should strength train.

If you really want to improve your race times and become the best runner you can be, and I dare say it again, you need to strength train.

In other words, if you consider yourself a runner, then you should run to the strength room as well.

No buts, and no coconuts about it.

I am sharing short but effective leg strength workout for runners you can do in the gym to help keep your muscles working in harmony and prevent running injuries.

The right lower body workout routine should make them strong and bulletproof your lower body from common overuse injuries, like runner’s knee and stress fractures and other ailments.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way.

This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner.

And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Click HERE to get The Runners Blueprint System today!

The 30-Minute Leg Workout For Runners

Perform these 8, runner-friendly, exercises and the workout routine I’m sharing with you below to build strong, powerful legs.

Leg Exercise for Runners 1 – Lunges

Targeted Muscles: Glutes, quads, calves.

Begin by standing with your feet shoulder’s width apart while resting a bar on the back of your shoulders, or holding dumbbells at the side.

That’s your starting position.

Next, take a giant step forward with your right foot, keeping your left foot planted on the ground.

Bend your right knee at a 90-degree angle, while simultaneously lowering your left leg toward the floor.

To complete one rep, push back up to the starting position and switch sides.

Do 10 to 12 reps on each side to complete one set.

Aim for five sets.

Leg Exercise for Runners 2 – Calf Raises

Targeted Muscles: The calves.

Begin by standing with your heels hanging off the edge of a step or a sturdy box, holding two dumbbells by the side.

Make sure to stand as tall as you can with the back straight the entire time.

Next, drive the balls of your feet into the step, then raise your heels as high as you can, pause for a count of three, then slowly lower the heels down to the starting position.

Aim for five sets of 12 to 16 reps to complete one set.

Feel free to up the ante by increasing weight and number of reps if the exercise is not challenging enough.

Additional resource – Maintaining muscle during marathon training

Leg Exercise for Runners 3 – Squats

Targeted Muscles: Quads, glutes, calves and core.

Assume an athletic position with feet shoulder-width apart, toes pointing slightly outward, and back straight.

Next, place a barbell across the back of your shoulders and traps, then squat down, bending the knees, until your thighs are parallel to the ground, pause for a moment, then push back up through your heels to return to starting position.

That’s one rep.

Make sure to keep your knees tracking over your toes through the squat motion.

Do 10 to 12 reps to complete one set.

Aim for five sets.

Additional reading – How to Prevent Overuse Injury

Leg Exercise for Runners 4 – Sumo Squats

Targeted Muscles: Inner thighs, and quads.

Assume a wider stand with the feet pointing further out than they would with the classic squat.

Make sure to load a barbell of a challenging weight and place it across the back of your shoulders and traps.

That’s the starting position.

Perform the sumo squat by sitting back until your thighs are parallel to the ground, then slowly come up to starting position.

Make sure to keep your back straight and knees tracking over the toes the entire movement.

You should feel your inner thighs on fire during this exercise; otherwise, you are not doing it right or are not using enough weight.

Do five sets in the 10 to 12 rep range.

Leg Exercise for Runners – 5 – Leg Presses

Targeted Muscles: Quads, glutes, calves, hamstrings.

Climb into a leg press machine, and place your feet hip-width apart on the platform.

Make sure that your heels are flat with the toes facing a bit outward.

To perform the move, slowly lower the platform until your knees are bent at a 90-degree angle, then press the platform back up until your legs are nearly straight.

Please don’t allow for a full locking in the knees.

Do five sets of 12 reps each.

Leg Exercise for Runners 6 – Single-leg Deadlifts

Targeted Muscles: Hamstrings, glutes.

Stands tall with feet hip-width apart and hold a pair of light dumbbells in each hand.

That’s the starting position.

Next, bend at the hips and raise your right leg behind while engaging your core muscles, then hinge forward and gradually lower your torso down as far as possible, pause for a second, then return to starting position.

Shoot for 8 deadlifts on each side to complete one set.

Aim for 5 sets.

Leg Exercise for Runners 7 – Lunges With Rotations

Targeted Muscles: Quads, glutes, calves and core.

Stand with feet wide and parallel, grab two light dumbbells with arms straight out sideways, then step forward into a lunge.

Next, lower your body into the lunge and rotate your torso 90 degrees to the right, then another 90 degrees to the left.

Next, take another step forward and repeat the motion.

Aim for 10-12 reps on each side to complete one set.

Do 5 sets.

Leg Exercise for Runners 8 – The Cable Knee Drive

Targeted Muscles: Hip flexors and glutes.

Begin this exercise by securing a strap around your right ankle then attaching it to the low cable pulley.

Next, while standing 1 to 2 feet away from the stack on one leg, drive your right knee explosively up in front your chest.

Do 10 to 12 reps on each side to complete one set.

Aim for five sets.

Additional resource – Clamshells for runners

Want to Become a Much More Better Runner?

If you’re looking for a simple guide on how to start running, lose weight, and stay injury free, then make sure to check out my Runners Blueprint System!

My system was specially designed for beginners who either want to start running or take their training to the next level, but have little clue on how to do it.

And don’t worry, my ebook is written in a conversational, jargon-free, style.

All you need to do is download it, follow the simple instructions, then start seeing results ASAP.

Here’s what it includes :

  • How to quickly and easily get started running (it’s indeed is easier than you’d think!)
  • How fast (or slow) should you go on your first sessions
  • The exact 13 questions you need to answer before you a buy a running shoe
  • The seven most common running injuries….how to deal with them before they progress into major ones!
  • The quick standing stretching routine that keeps you flexible even if you’re busy as hell
  • The 10-minute warm-up you must do before any session to get the most of your training
  • And much, much more.

 Click HERE to get started with The Runners Blueprint System today!

The Best Leg Workout for Runners  – Conclusion

Here you have it! This is an amazing leg workout for runners you can do a few times a week reap huge gains.

This is a really powerful leg workout for runners. But you need to put it into action ASAP. The speed of implementation is what matters most.

Here are moret strength exercises for runners.

In the meantime thank you for reading my blog.

David D.

Featured Image Credit – OK Photographer via Flickr

Say Goodbye to Tight Hamstrings: 7 Essential Stretches for Runners

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Why Running Causing Heart Burn?

Are your hamstrings feeling as tight as a guitar string?

Ready to learn the secret to keeping them limber and pain-free?

Well, you’re in luck because we’re about to dive into the world of hamstring stretches that will leave you feeling like a limber athlete in no time!

In the hustle and bustle of our busy lives, it’s easy to neglect those essential muscles at the back of our legs.

But here’s the kicker: even if you’re juggling work, family, and a social life that’s busier than a beehive, dedicating just a few minutes each day to hamstring stretches can work wonders for your body.

Whether you’re a dedicated runner, an avid cyclist, or just someone who enjoys the occasional jog in the park, your hamstrings deserve some TLC.

Neglecting them could lead to a cacophony of aches, pains, and injuries that can throw a wrench in your fitness routine.

But don’t fret!

In today’s article, I’m sharing with you a lineup of straightforward, highly effective hamstring stretches that will help you bid farewell to those pesky tight muscles.

Before we get into the nitty-gritty, let’s start by unraveling the mysteries of the hamstrings.

Excited? Then here we go!

What Are the Hamstrings? 

The hamstrings are a group of three muscles located on the back of your thigh.

These muscles play a crucial role in various leg movements and include:

  • Biceps Femoris: This is one of the major muscles in the hamstring group. It has two heads, known as the long head and short head, which originate from different parts of the pelvis and come together to form the hamstring tendon.
  • Semimembranosus: This is one of the deeper muscles in the hamstring group. It originates from the ischial tuberosity (a bony prominence in the pelvis) and extends down to the back of the tibia bone.
  • Semitendinosus: Like the semimembranosus, this muscle also originates from the ischial tuberosity and extends down to the tibia. It’s one of the more superficial muscles in the hamstring group.

Don’t worry.

The stretches I’m going to share with you today are going to cover them all.

For more runner’s specific stretching routines, check out the following posts:

How to Stretch Your Tight Hamstrings

Here are seven easy hamstring stretches for flexibility.

Perform each exercise once or twice, holding each stretch to the edge of discomfort or between a 6 and 8 on a scale of 1-10.

I recommend performing these hamstring stretches when your muscles are well-warmed, preferably after a run or a solid warm-up.

And please never stretch a cold muscle; otherwise, you’ll only hurt yourself.

  1. Lying Hamstring Stretch with Cord

Start by lying on your back with your back straight and legs extended.

Next, while keeping your lower back down on the floor and hips level, bend the right knee towards your chest, then slowly set your knee straight while reaching for the back of your leg with both hands.

Be sure to pull the right leg towards you as gently as possible while keeping both hips firmly on the floor.

Hold the stretch for 30 seconds to one full minute, then switch sides.

  1. The Cross-Over Hamstring Stretch

While standing up straight with legs crossed, your right leg over your left, with the feet close together.

Next, while keeping a soft bend in the knees, slowly roll your upper body and let your hand reach toward the ground.

Keep rolling down until you feel a mild stretch along the back of your left leg.

Don’t fret if you can’t reach your toes.

Just give it time, and you will eventually get there.

Hold the stretch for one full minute, then repeat with the opposite leg.

  1. Half Split Hamstring Strech

This is one of my favorite hamstring stretches of all time.

But be careful here.

It’s also one of the most challenging.

The half split is ideal for stretching the lower back, hips, IT band, hamstrings, and calves.

Here is how to perform them in a safe manner.

Start in a low lunge position with your right leg in front,

Next, slowly straighten your right leg as much as you can, then slide the left leg straight behind you.

Then, while keeping your hips squared and stacked over your left knee, slowly fold over your right leg while lengthening your spine and keeping your back straight the entire time.

Hold the position for one full minute, then switch sides.

  1. Seated Forward Fold

Begin by sitting on the floor with both legs extended straight out in front of you.

Be sure to point both feet straight up toward the ceiling.

Next, while keeping the legs straight and core engaged, stretch your arms up overhead and fold your torso over your thighs.

Hold onto your feet, ankles, or shins. In case you are too tight here, you can always wrap a towel or yoga strap around the soles of your feet.

Hold the position for one to two minutes and then slowly sit up.

  1. Triangle Forward Fold

Stand with your feet together, core engaged, and hands on hips.

Next, to perform the triangle forward fold, step back with your left foot about two to three feet.

Make sure your right foot is facing forward while the left foot is at a slight angle.

Next, while keeping the back and legs as straight as possible, bend forward from your hip joint, extend your body over your right leg, and place your right arm on your tight knee or shin (you can also use a block for assistance).

Make sure to feel the stretch in your hamstrings and lower back and the whole back side of your leg.

Hold the stretch for 30 seconds to one full minute, then switch sides.

  1. Standing Hamstring Stretch

Start by standing up straight with feet shoulder-width apart.

Be sure to keep your chest up and back straight.

Next, slowly bend forward at the hips with arms hanging down and with legs as straight as possible until you start feeling a mild stretch in your lower back and hamstrings.

Try to reach your toes, but do not pull anything to do so.

Conclusion

Please add this simple hamstring stretch routine to your training program ASAP. The above exercises are all you need to keep your hamstrings flexible and supple so you can run your best for the long haul.

Furthermore, please remember to take action on what you have just learned. Learning about the best hamstring exercises to perform after a run is one thing, but actually stretching the muscles of the back thigh on a regular basis is another thing.

For that, you’d need to build the habit of regular stretching in your life. And yet, it’s just a habit, just like anything else in life.

One thing you can do to speed up this whole process is to incorporate at least three to four of the above stretches into your post-run routine. Perform more stretches if you’re suffering from chronic hamstring tightness (just like the rest of us).

And remember to stay within your fitness level and have fun.

For more on post-run stretches, check the following links:

The 7 Hip Flexor Stretches Runners Should Do

8 Standing Post-Run Stretches For Runners

In the meantime, thank you for reading my post. Please feel free to leave your comments and questions below.

David D

Featured Image Credit – Jeremy Hall via Flickr