7 bodyweight exercises for runners

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

To run efficiently and quickly, you need to have strong core muscles. They are responsible for stabilizing the body in space. Short bodyweight exercises will help strengthen them.

Running by itself strengthens the body. But first, the muscles need to work properly. You do not need additional equipment for this - your own weight is enough. And it won't take much time - it is enough to do one exercise of each type 2-3 times a week.

Static exercises

Static exercises are aimed at developing stability. Take the desired position and do not change the position of the body for a given time. Watch your entire body while taking the desired posture. Breathe calmly. The main goal of static exercises is the core muscles.

1. Plank on the elbows

Stand on toes and forearms (elbows are directly under the shoulders). Do not lower or tilt your head, do not bend in or lift your pelvis, pull in your stomach. The body should stretch out in one line.

Hold this position for 30-60 seconds. Perform 1-2 sets.

2. Side bar

Place the body in a lying position on its side. Lean on the lateral surface of your left foot and left forearm (elbow is directly under the shoulder) and lift your body.

The right leg should lie on the left or stand behind if it is difficult to maintain balance. Stretch your right hand up or put it on your belt. Pull in your stomach, don't let your pelvis sag. You need to stretch out in one line.

Hold this position for 30-60 seconds. Repeat the exercise, turning on the other side.

Turns

During running, the torque of the shoulder girdle and pelvis also propels the body forward. Do any of the exercises below to strengthen your oblique muscles.

3. Russian twist

Sit with your legs bent at right angles and your body tilted 45 degrees. Stretch your arms forward. Rotate the body to the left, then to the right. At the same time, make sure that the back is not rounded.

If it is difficult, then fix your legs with a support or. To put it simply, raise your bent legs a little.

Perform 1-2 sets of 8-10 turns in each direction.

4. T-stabilization

The starting position is a plank on straight arms. Shift your weight to your left arm and leg. Rotate your body to the right by placing your right leg on your left and extending your right arm upward. The body should look like the letter "T".

Hold this pose for a couple of seconds. Then return to the starting position and do the exercise on the other side.

Perform 1-2 sets of 8-10 turns in each direction.

Dynamic exercises

During exercise, it is important to keep the center of the body stable with the movement of the arms and legs.

5. Hunting dog

Get on all fours: palms under your shoulders, knees under your pelvis, back flat. Stretch your left leg backward, feel the tension in your left buttock. Move your right hand forward along the ear. Do not throw your head back and do not change the position of the supporting legs and arms.

Return to starting position. Change arm and leg, do the exercise again.

Perform 1-2 sets of 8-10 times on each side.

6. Climber

The starting position is a plank on straight arms. Pull your right knee towards your chest. Don't round your back. Return to starting position. Pull your left knee towards your chest.

Do 1-2 sets of 8-10 reps for each leg.

7. Beetle on the back

Starting position - on the back, legs bent at right angles, arms extended upward, abdominal muscles tense. Without relaxing your stomach, extend and lower your left leg and right arm (do not put your arm and leg on the floor).

Return to starting position. Change arm and leg, do the exercise again.

Perform 1-2 sets of 8-10 times on each side.