Even though we are living throughout a time of extreme social-distancing measures due to the spread of the Coronavirus, we can still work on our health and fitness goals. We've asked Stephanie Jameson, runner, triathlete, personal trainer and plant based nutritionist for a series of at-home exercises to help us with specific strength training to enhance your running performance by increasing speed and stability, while decreasing your risk of injury. While Stephanie is a big fan of getting runners into the weight room, sometimes the gym simply isn’t an option. Luckily, working out from home can be incredibly effective! Read on to find how to keep those muscles in tip top running shape with zero equipment.
1) Quadricep Lean Backs
Start by kneeling, with your toes tucked underneath you and your body in a straight vertical line from your knees to your head. Maintaining this straight line, slowly lean back as far as you can without touching your glutes to your heels.
Slowly return to the starting position. Do 15-20 reps for a total of three rounds.
2) Bridges
Lying on your back, bend your legs and place your feet, soles down, directly under you knees. Cross the ankle of the right leg above the left knee (in a figure-4 position).
Drive down through the heel of the left foot as you drive your hips upward, squeezing the glutes at the top, then lowering back down. Do 15-20 reps, then switch and repeat on the other side. Complete three rounds.
*Tip: Do not hyperextend your low back - you should not feel any pain in that area while doing this move.
3) Split Squats
Stand facing away from a couch, chair, or other stable surface that is about knee height. Reach your right foot behind you, placing it on the surface. Keep both hips squared, facing forward, and slowly bend your left knee and drop down as low as you can, making sure your knee does not jet out past your toes.
Return to standing. Repeat for 15-20 reps, then switch sides. Complete three rounds on each side.
4) Squat Jacks
Stand with your feet a little bit wider than your shoulders and your toes slightly turned out. Keep your chest up while you drop down into a squat, touching the ground with your right hand.
Quickly pop up out of the squat and jump your feet together, landing only for a moment before jumping back out into your squat, touching your left hand to the ground.
Repeat for a total of 20 reps (10 on each side). Do three sets.
5) Side-to-Side Planks
Start in an elbow plank position, with your elbows directly below your shoulders and your
forearms flat on the ground.
Pull your belly button upwards towards your spine to engage your abs, then drop your hips to the right side, engaging your side abs (obliques) to pull yourself back through center and to the left side. Engage your left side obliques to pull yourself back to center.
Repeat for a total of 20 reps on the right and left, and complete three rounds total.
ABOUT THE AUTHOR
Hi, I’m Stephanie! I’m a runner, triathlete, and owner of giveStrength - a corporate wellness company. I hold a certificate in plant based nutrition from the T. Colin Campbell Center for Nutrition Studies at Cornell University, as well as a personal training certification from the National Academy of Sports Medicine.
I coach runners, triathletes, and anyone else that needs help to feel stronger, eat better, and feel confident in their body. Follow my journey @giveasweat.