Exercises

The ”At-Home” Runner’s Strength Training Routine

1 Forward-Reverse X-Over Lunge

For: Quadriceps, Hamstrings and Gluteals

HOW: Start with your feet hip width apart. Take a large step forward and kneel toward the ground. Once your rear knee just touches the ground, return to the starting position and take a large step backward with the same leg. Kneel toward the ground and return to the starting position. Lastly, take a shorter step over the midline of your body and kneel on the outside of your planted foot. Return to the starting position. That is 1 rep. Perform 10 reps/side.

MAKE IT EASIER: Only perform the forwardreverse lunge. Or, only perform the reverse lunge. Still perform 10 reps/side. MAKE IT HARDER: Perform 15–20 reps/side.

2 Push-Up Plank Overhead Reaches to Slow Mountain Climber

For: Core muscles

HOW: Go into the top of a push-up with your hands narrow, beneath your shoulders and your feet placed wider than your shoulders. Brace your abs with your ribs pressed up and your hips tucked in. Form a straight line from the top of your head to the bottom of your feet. Without moving, lift one arm up and reach overhead. Bring that arm down and switch. Bring that arm down and then bring in one knee toward your stomach. Stay still, and switch legs. That is 1 rep. Perform 8 reps.

MAKE IT EASIER: Only perform the knee in and outs. Still perform 8 reps per leg.

MAKE IT HARDER: Perform 12–16 reps.

3 Leg Whip

For: Gluteals

HOW: Lie on your back with your knees bent and feet flat on the floor. Tuck in your hips and brace your abs. Lift your hips up without extending your lower back and form a straight line from your ankles to your hips. Push more through your heels. Straighten one leg toward the ceiling. Without moving your body, bring the straight leg to the side. Go as low as you can without moving your body. Return the leg to the ground. That is 1 rep. Perform 10 reps/ leg, alternating sides.

MAKE IT EASIER: Only perform the leg lift toward the ceiling. Do not move leg out to the side. Perform 10 reps/leg while alternating sides. MAKE IT HARDER: Instead of alternating legs after each leg lower, perform 2–4 lowers in a row before switching sides.

4 Quarter-Squat Wall Push to Single Leg Romanian Deadlift

For: Quadriceps and Gluteals

HOW: Stand next to a wall or heavy object. Lift the foot next to the object and push sideways into it. While pushing sideways, squat a quarter of the way down. Keep pushing sideways and return to standing. Now, lift the leg next to the object and bow, forming an “airplane” with arms out to the sides and leg behind you. The knee you are standing on should be slightly bent. Return to the upright position and place your inside leg against the object again. That is 1 rep. Perform 12 reps/side.

MAKE IT EASIER: Only perform the 1/4 squat with wall push. Still do 12 reps/side.

MAKE IT HARDER: Squat deeper and push harder into the object. Perform 15–20 reps/side.

5 Calf Raise to Toes

For: Gastrocnemius Muscle, Soleus Muscle and Toe Flexors

HOW: Stand on the edge of a step or low box while holding on to a rack or rail. Slowly lower your heels below the surface of the step/box. Lift up on your forefoot, then on your toes. Hang on for balance. Slowly return to the starting position. That is 1 rep. Perform 15 reps.

MAKE IT EASIER: Perform the calf raise to the forefoot only. Still perform 15 reps.

MAKE IT HARDER: Perform this exercise on one leg at a time. Complete 15 reps on one leg before switching.

Jon-Erik Kawamoto, MSc, CSCS, is a strength and conditioning specialist, runner, fitness writer and owner of JKConditioning, a personal training gym in St. John’s, N.L.