Runners World: Training for Runners

Runners World: Training for Runners

United States

Runner's World presents "Training for Runners". Each week we give fitness advice to runners of all types of age and skill.

Episodes

Backward T Stretch - For IT band flexibility  

Stand, feet together, facing a wall about six to 12 inches away. Hold your arms to your sides like you're forming a T. Without bending your knees, reach down and back as far as you can with your right hand. Hold for 15 to 20 seconds, then switch.

Hip Lift - Build glute strength  

Balance on your right foot using a wall for balance. With your left knee bent, drop the left hip and lift it up. Do 15 to 20 times on each side.

Lateral Step-Up with Kick - Strengthen the outside quad  

Stand with your left side next to a step that's eight to 12 inches high. Step up with your left foot, driving the right foot in the air so it's even with your waist. Step down and repeat 8 to 12 times on each side.

Leg Lift - Build hip strength  

Lie on your side with your elbow on the floor. Lift your upper leg up about a foot and return to the starting position. Do 20 to 30 on each side.

Side Stretch - For IT band flexibility  

Stand with your left foot crossed in front of your right, and lean your upper body to the left with your hands overhead. Lean as far as you can without bending your knees. Hold for 15 to 20 seconds, then switch sides.

Step Down - Build knee and glute strength  

Stand on a step on your right foot. Lower your left leg toward the floor, making sure the knee of your right leg is centered over your foot. Do two sets of 10 on each leg.

Wall Banger - Strengthens glutes and stretches IT band  

Stand with your right side about six to 12 inches from a wall. Squat and lean your upper body to the left until your right hip touches the wall. Hold for 15 to 30 seconds, then switch sides.

Elite Abs 10 - Alternate Back Extentions  

An alternative to the conventional back extention workout

Elite Abs 9 - Turkish Getup  

Do three sets of five reps with each arm, with two minutes rest between sets.

Elite Abs 8 - Swiss Hip Extention  

List one knee about 45 degrees, lower it, then lower hips toward the floor. Repeat on the other side. Do three sets of five to seven reps.

Elite Abs 7 - Plank and Side Plank  

Hold for 30 seconds to three minutes.

Elite Abs 6 - Erect Lateral Bends  

Do three sets of five reps on each side, with two minutes rest.

Elite Abs 5 - Dumbbell Walkouts  

Do three sets, walking forward and backward for 10 seconds.

Elite Abs 4 - Double Leg Hops  

Do three sets with two minutes rest in between.

Elite Abs 3 - Body Curls  

Start with one to two reps, build to four. Then add a second set, with 90 seconds rest in between.

Elite Abs 2 - Bird Dog  

Perform four sets of six reps, with each side, holding each rep for a two-count.

Elite Abs 1 - Back Extensions  

Do four sets of six reps.

0:00/0:00
Video player is in betaClose