Do more for Your running! Cross-training can be beneficial to your body, but if you're happy to run, it can be tough to make yourself ...
1. Warm Up
Get your muscles ready for action with walking or jogging at a pace that's easy for three minutes.
Switch things up and take a trip to the side to challenge Your muscles of the hips and thighs in a new way. HOW to do it: take a step aside and Face wide out with one foot. Quick step foot rest, jumping up a little as one foot replaces another. Let your arms do whatever feels natural. Moving as fast as possible and as far as possible for one minute. Switch sides and repeat.
3. STRENGTH TRAINING: Resistance Band Lateral Steps
Strengthening Your inner and outer thighs, hips and glutes hereby disclaims traveling workout that really will help you go the distance. HOW to do it: stand with your feet hip-width bands, knees slightly bent, holding the handles evenly (depending on the thickness of your band, you may need to cross as shown for more resistance). Brace your abs tight and keep your knees slightly bent, took the step width to the side with one leg. The opposite foot on the step, traveling sideways, return to starting position. Avoid letting your feet come closer than the wide hips. Take 20 steps and then repeat on the other side.
Run the quadriceps and glutes with this fun cardio plyometric drill that helps strengthen the calves, feet and ankles. HOW to DO IT: step forward onto your left foot and jumped, driving the knee right in front of your hip and swinging left arm right arm forward and back to help power the body up. Repeat on the opposite side. Journey forward, alternate legs as you jump, for one minute.
Build balance and strength in the lower part of You to help prevent knee pain with a single leg squat refused. HOW to do it: stand with your right foot in the middle band, holding both ends with your right hand, bend your elbows in front of your body, hands shoulder-high. Brace your abs tight and balance on the right foot, bend the left knee, lift your left foot slightly off the floor. With the left leg lifted, doing single-leg squats and lunges right (your knees must stay behind the toes) and pushing her hips back to your body. Extend your right leg back to start, without lowering Your left leg. Too challenging? Keep the toes of your left knocking lightly on the ground to make it more stable until you feel ready for more. Do 20 reps. Repeat on the opposite side.
6. CARDIO DRILLS: Traveling Skaters
Keep moving forward and power over your hips, thighs and glutes with this heart-pumping drill. HOW to DO IT: stand with your legs as wide as your hips, knees slightly bent and arms at the side of the body. Take a step to the side with the foot widens your left, bend your knees as your right leg crossed at the back with knees bent and feet right off the floor. Let your torso leaning slightly forward and your arms to swing to the left side of your movement to power. Jump out and slightly forward with your right leg to repeat on the opposite side. Focus on powering the move with the hips and glutes and took the leap in width. War behind, travel to the next as quickly as possible, for a minute.
7. STRENGTH TRAINING: Side Lunge Posture Builder
Developing strength in the inner and outer thighs, upper back muscles and glutes with this 2-in-1 toner. HOW to do it: stand with your feet together, holding a folded Ribbon at both ends of the horizontal in front of your chest. Do the left side to the actions by taking the width of the step to the side with Your left foot, hips lunges and pushes you back-knees should not extend past the toes with your arms still extended in front of you holding the chest band. Push from the left foot and bring your left foot back to the right. Open your hand widely without bending your elbows, squeeze your shoulder blades back and together (imagine trying to grasp a pencil between them), increase the tension on the band. Do 20 reps. Repeat on the opposite side.
8. CARDIO DRILLS: Run, Run, Run & Hop
Work on agility and coordination and add a little spring in your step with a plyometric drill is running. HOW to DO: run forward, take three steps, on the third step, did a hop on one foot. Repeat, alternating lead legs per set, for one minute.
9. STRENGTH TRAINING: Crashing Press
Keep up your training with this body that focuses on power moves that target the core, arms and shoulders. HOW to do it: Start in a position wide, split with the band looped under the feet of the back, holding the ends of the band evenly in each hand. Bend the knee ahead of the actions of a (back leg remains straight, heel pressed downwards), the hinge slightly forward from the hips and bend the elbow on the side of your body, with your hands to the outer side of the shoulders, palms facing forward. Engage your abs and extend one arm above the head. Bend the opposite forearm and arm push ups. That's one rep. do 20 reps quickly. Repeat on your other foot.
10. CARDIO DRILLS: Back Off The Shuttle Run
Improve Your proprioception and switch to your training with leading with the back of your body to change. HOW to DO: run down for a minute. Stay safe with attention to your environment. Be sure to try this drill far from traffic and other potentially dangerous obstacles.
11. STRENGTH TRAINING: Bent Over Row Deadlift
Strengthen the muscles in your back and core to help support a better posture during Your run. HOW to do it: stand with your feet hip-width band and cross the band become ' X ' shape, hold down the tape evenly. Keep your spine straight and abs pulled in, hinge forward from the hips, bringing your chest is almost parallel to the ground, arms reaching toward your feet. Bend the elbow behind your body and pull the handle to the side of your body. Extend your arms back to the floor and return to start, maintain a flat back on the rise. Do 20 reps.
12. STRENGTH TRAINING: Reject Push-Ups
A park bench or step is the perfect place to work to build the chest, shoulder and core strength. HOW to DO THIS: Position the band on the back of the top, holding both ends evenly on your hands. Place your hands shoulder-width apart on the bench or step and walk out to the full Board position, strengthen your abs tight. Do push-ups, try to press the chest to the bench (avoid letting Your hips sag). Make it easier by opening wider legs or harder by putting your feet on a bench and a hand on the ground. Do 20 reps.
13. CARDIO DRILLS: Sprint
Sprint to the finish line with a drill of this end of the cardio! HOW to DO: run as fast as possible as long as you can, driving your arm back and forth to help power your speed. At this speed, you don't have to be away for more than a minute.
14. Cool Down
Walking or jogging at a pace that easily to your breathing had returned to normal. If you have more time, feel free to do some stretching for runners (click link below) to complete your workout.
What do you think?
Are you running? What do you think about combining some of this exercise in the next run? If walking is not your thing, do you think this move will help make it more fun and more useful for you? Leave a comment below and let us know.
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