Today I will discuss about best running exercise for runners. Which helps in improving stamina, burning fat, losing weight, toning abs and help you to remain fit. Running is really beneficial if it is done properly. You can add extra pace to your running if you so regular core exercises for runners. These exercises will increase your stamina and you will feel strong by doing it on a regular basis.
I do understand that it is really difficult for you to go to gym regularly along with running. However if you really love running like me you can do these strength exercises regularly. These exercises will help you to build strong and powerful muscles. They will add extra fuel in your body when you really need it during running. Even after running long, you will feel lot better and fresh.
I have always felt that whenever you do anything your objective should be to do it perfectly. You should follow the principle of achieving excellence is your life in whatever work you do. Such approach will help you in every walk of life. The same you should try to achieve in your running workout too. Once you are devoting your precious times on the workout why not do it in the most effective manner. I have already told you about the correct running postures and how they can change your way of running. Similarly core running exercise will help you further.
Now let us discuss these exercises one by one. In the concluding part of this article I will also tell you how often you should do the exercises. I will tell you how to blend it with your running routine to get best out of your workout. The best part of these exercises is that you do not need any equipment to perform it. All these exercises you can do it on your own.
Best Running Exercise for Runners – Squat
The squat is a very effective exercise for your upper as well as lower body. This workout primarily target your thighs, legs and butt but it also good for hamstrings and lower back. Quite often runners develop pain in their lower back. This exercise will help you to get rid of that.
Squat can be done in various ways. Here I will tell you only about those ways which one can do easily. No professional trainer is required to guide it.
Squat is a very simple but very effective exercise for runners. To perform this exercise you need to stand tall and straight. Lower your body as far as you can by pushing your hips back and bending your knees. Pause for a few seconds then slowly push yourself back to the starting position. Posture is very important in this exercise and correct posture will lead to very effective results.
This exercise also gives us learning’s on how to stable our ankles, knees, legs and our upper body part. Doing it on a regular basis improves our overall posture. This exercise will improve your overall posture while running and add in your stamina. In the images provided here you can see how to perform this exercise.
You should perform 3 sets within 4-5 minutes time. In each set try to do it 8-10 times. Increase it gradually with the time.
Best Running Exercise for Runners – Plank
Before learning how to do this exercise let us understand the benefits of it. This exercise requires your arms, legs and your entire abs to perform. Therefore this exercise works on your entire body.
This is again very good exercise for improving your posture. I told you earlier that in running correct posture is very important. Hence you can see that all wonderful running exercise have one thing in common. They all focus on improving on your posture. Now check how this exercise improves your posture.
While performing this exercise you need to strengthen your back, chest, shoulders, neck, and abs. Planks helps in keeping your shoulders back and your lower back in a neutral position while sitting or standing. These are vital for your posture and helps in improving it.
Now let us understand how to do planks. Starting at the top of a pushup position, bend your elbows and lower yourself down until you can shift your weight from your hands to your forearms. Your body should form a straight line. Contract your abdominals and hold for 60 seconds. If you can’t make it to 60 seconds, hold for 5 to 10 seconds and rest for 5 seconds, continuing for 1 minute.
Best Running Exercise for Runners – Lunge
Next exercise which I am going to tell you is Lunge. This exercise is also very simple and anybody can perform it. It is also very effective.
This exercise targets the quadriceps. At the same time it also tones additional muscles such as glutes, hamstrings, calves and core muscles. This exercise helps a lot in toning the lower body. This is extremely good for the back also. While performing this exercise you need to straighten your back. This helps in removing any kind of back strain. Performing it on a regular basis will help in making the lower body strong.
Now let us understand how to do it. Stand with your feet staggered, your right foot forward. Squat down so that your left knee is lowered toward, but not touching, the floor. Lower down to a count of tow, and rise back up to a count of two. Repeat on the other leg. Do three sets of 10 reps.
With the help of the images provided here you can understand further how to do this exercise.
Best Running Exercise for Runners – Bridge
The bridge is one of the best running exercise for runners. Let me tell how to do it. This exercise can be done while lying on your back. Bend your knees and put your feet flat on the floor. Lift your hips up by pressing your feet into the ground. Hold them at the top for a few seconds and then lower them back to the floor. Hold for three to five seconds. Do three sets of 8-10 reps, once you start doing it smoothly, you can also try the hard version.
To make it harder you can perform the exercise one leg at a time. When performing the bridge with one leg, first lift your hips off the floor with both feet on the ground and then extend the knee of one leg. Hold the top position a moment and then, while keeping your one leg extended, lower your hips to the floor. Perform the next repetition with one foot making contact with the floor.
The bridge (also known as the hip raise) is an excellent exercise for strengthening the bottom, back of the legs and also the core.
Best Running Exercise for Runners
One should perform these exercises in the sequence given in the article. You should plan your running routine in such way that in a week 3 day running, 3 days exercise and 1 day rest. You should alternatively do running and exercises for about 1 hour or depending upon your capacity. Increase your time gradually if you are a beginner. Other way could be 30 minutes of running and then 30 minutes of exercises for 6 days a week.
Hope you must have found these best running exercise for runners quite beneficial and informative. Do post your comment if you have any question.