Thread by Jeremy Singh
Thread
The forgotten part of your running routine:
Strength training.
Here’re 10 exercises that will 10x your running (without any equipment needed):
Strength training.
Here’re 10 exercises that will 10x your running (without any equipment needed):
🔷 Tibialis Anterior Raises
• 1-3x/week
• 1-3 sets of 5-30 reps
• Move feet farther away from the wall to increase difficulty
• Single leg for an added challenge
• 1-3x/week
• 1-3 sets of 5-30 reps
• Move feet farther away from the wall to increase difficulty
• Single leg for an added challenge
🔷 Calf Raises
• 1-3x/week
• 1-3 sets of 5-30 reps
• Rise high up onto toes
• Return down slowly to strengthen Achilles
• Single leg for added difficulty
• 1-3x/week
• 1-3 sets of 5-30 reps
• Rise high up onto toes
• Return down slowly to strengthen Achilles
• Single leg for added difficulty
🔷 Squats
• 1-3x/week
• 1-3 sets of 5-30 reps
• Keep heels on the ground
• Lower down as far as comfortable
• Punching and pointing optional
• 1-3x/week
• 1-3 sets of 5-30 reps
• Keep heels on the ground
• Lower down as far as comfortable
• Punching and pointing optional
🔷 Hip Hikes
• 1-3x/week
• 1-3 sets of 5-30 reps (each side)
• Movement is at the standing hip
• Should feel effort at front of the hip
• 1-3x/week
• 1-3 sets of 5-30 reps (each side)
• Movement is at the standing hip
• Should feel effort at front of the hip
🔷 Lunges
• 1-3x/week
• 1-3 sets of 5-30 reps (each side)
• Reverse (backwards) lunges for variation
• 1-3x/week
• 1-3 sets of 5-30 reps (each side)
• Reverse (backwards) lunges for variation
🔷 Bridge
• 1-3x/week
• 1-3 sets of 5-30 reps
• Squeeze your glutes (butt)
• Straighten one leg into the air to increase difficulty
• 1-3x/week
• 1-3 sets of 5-30 reps
• Squeeze your glutes (butt)
• Straighten one leg into the air to increase difficulty
🔷 Plank
• 1-3x/week
• 1-3 sets of 5-30+ seconds
• Raise an arm or leg (or opposite arm and leg) to increase difficulty
• 1-3x/week
• 1-3 sets of 5-30+ seconds
• Raise an arm or leg (or opposite arm and leg) to increase difficulty
🔷 Dead Bug
• 1-3x/week
• 1-3 sets of 5-30+ seconds
• Move opposite arm and leg into a straight position parallel to the ground
• 1-3x/week
• 1-3 sets of 5-30+ seconds
• Move opposite arm and leg into a straight position parallel to the ground
🔷 Bird Dog
• 1-3x/week
• 1-3 sets of 5-30+ seconds
• Move opposite arm and leg into a straight position parallel to the ground
• 1-3x/week
• 1-3 sets of 5-30+ seconds
• Move opposite arm and leg into a straight position parallel to the ground
🔷 Feet Scrunches
• 1-3x/week
• 1-3 sets of 10-30+ seconds
• Scrunch your toes
• Rotate feet outward to lift arches (I don't have any)
• Lean bodyweight forward onto toes to increase difficulty
• 1-3x/week
• 1-3 sets of 10-30+ seconds
• Scrunch your toes
• Rotate feet outward to lift arches (I don't have any)
• Lean bodyweight forward onto toes to increase difficulty
That's it! Thanks for reading my thread.
If you enjoyed this, 2 requests:
1. Follow me @singhcredible to become a great runner & athlete.
2. Share this thread so others can read it.
If you enjoyed this, 2 requests:
1. Follow me @singhcredible to become a great runner & athlete.
2. Share this thread so others can read it.
