Training Exercises:

Excerpted from Running for Mortals

Standing Lunge [Light + Hard Days]

Target Muscles:

front and back of thigh, buttocks

How To:

Stagger your feet front and back and about hip width apart. Take an exaggerated step forward. Try to perform this one in front of a mirror so you can check your knee angle. Keeping your core in good alignment, bend the front knee 90 degrees until the thigh is parallel with the floor. Make sure the knee is over the ankle and not beyond the toes (if you feel this in your knees this is the case). Pause and push through your front heel to return to starting position.

Progression:

To make it more challenging, add dumbbells and alternate from the starting position right, then left then right then left. To incorporate balance and stability, put your front foot on a pillow or folded exercise mat.

Coach's Tips:

Focus on moving through the front leg in a downward motion toward the floor. You may feel this in the rear leg as it is stabilizing and the hip flexors are in a stretched position. You may notice that you are stronger or more balanced on one side versus the other. This is a challenging exercise as it trains each leg independently which aids in balancing strength in both legs.

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Plank [Core]

Target Muscles:

Core stabilizers, Shoulders, Hips

How To:

Lie face down with your forearms on the floor. Push up so your elbows are under your shoulders and arms bent at 90 degrees. Hold your body in a straight line from your head to your feet. Hold position for 15-20 seconds and lower to rest. Repeat 4-6 times.

Progression:

Increase the time to 30-60 seconds for 5-8 times.

Coach's Tips:

Keep your head in line with your body. Focus on squeezing your buttocks, draw in your navel to your spine and breathe.

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Step Up

Target Muscles:

front and back of thigh, buttocks

How To:

Stand facing a bench 1–1.5 feet high holding light dumbells. A cooler, park bench, gym bench or stable chair works well. Step up on the bench with your right foot, and push off with your left foot. While standing on the bench on your right foot, raise the left leg up to the height of your waist and pause. Keeping your posture tall, step down with the left foot. Perform the entire set on one leg and repeat on the other.

Progression:

To make it more challenging, don't put your foot back down to the floor to rest. Lower it close to the level of the floor and raise back up. Even harder, add a hop at the top of the bench.

Coach's Tips:

Keep your torso tall and avoid leaning to one side. If this is too challenging, drop the weights and lower the bench height. Step with your entire foot on the bench and push through the heel. This is a great exercise to develop balance.

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Exercises excerpted from the book
"Running for Mortals"

Bringing the joy of running to everyone

Jenny Hadfield teams up with husband and coauthor John "The Penguin" Bingham to lay out strategies for novice runners that will help them safely and effortlessly integrate their new sport into their busy schedules.

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