As a runner and coach I’m happy to announce iRun magazine is going to help me share my strength and flexibility videos with you, the readers. I’ve been running for over 30 years and season after season I find strength and flexibility are always the first thing that gets put on the backburner. So one day I had a thought. Make a routine simple enough to do as soon as I finish my run. Workout Wednesday is going to be exactly that. A weekly 5-10 minute exercise routine specifically designed for runners. The routines posted weekly are designed to go together and can be tailored to your needs. Ideally, the routines should fit easily into your already busy schedules.
Runner’s like to run, obviously, but too many time I see runners spend a lot of time doing heavy weight programs. Once DOMS (delayed onset muscle soreness) sets in, they’re too sore to walk the next day—let alone run. Not to say a few big weights days aren’t good, but to stay consistent in my training, gentler days more often is how I roll.
This week, I’m introducing the Runner’s Step-up, the Bulgarian lunge and the Scorpion. These three exercises strengthen your muscles, increase flexibility and let you focus on your running form. The most important thing when doing small, shorter routines is to keep moving. There’s no rest between the exercises; instead you add 5-10 pushups and 5-10 sit-ups between each one. As you get stronger, modifications can be made to increase resistance. As the weeks go by, I’ll guide you through this.
Like anything: start slow, but definitely start! Try this routine 2-3 times a week after your run and come back next week for another round of Workout Wednesday. I can’t wait to see you then.
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