David Dack

Weighted Lunges, Pulse Lunges… – How to Do Lunges

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weighted lunge exercise

If you’re into lunges, whether it’s weighted lunges, pulse lunges, or alternating lunges, then you have come to the right place.

The fact is, lunges are one of my favorite strength exercises of all times: The ol’ good lunges, along with 10 variations you can do to change the emphasis on different parts of your lower body.

They are ideal for runners because, to some extent, they are just like running.

When you perform lunges, your body is slightly off balance with more emphasis on a single-leg motion at a time, just like when you run.

Not only that, lunges target the main running muscles—your hamstrings, quadriceps and the glutes.

What Do Lunges Work?

Here is a short list of the benefits you can reap from doing lunges on a regular basis.

Strengthen. Lunges are some of the ideal leg strengthening exercises you can do to become a faster and injury-free runner over the long haul.

The typical lunge targets the quadriceps, hamstrings, and glutes muscles like nothing else.

Building strength and power in these muscles can help you boost sprinting speed as they work together to pull your body in a forward motion.

Plus, since lunges require balance, you will also be indirectly working on strengthening your stability muscles—mainly the glute minimus and glute medius.

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Protect against injury. Strong leg muscles can help bulletproof your body against common overuse running injuries.

For instance, strengthening the muscles around your knees, think hamstrings, quads and calves, can protect your knees form the high impact nature of running, and reduce the strain placed on them while hitting the pavement.

runner performing lunges

Balance & coordination. Lunges are some of the best leg exercises you can do to improve coordination and balance.

Enhancing your single-leg balance is key for preventing injuries such as ankle sprains.

Increase stride length. Lunges can also help you increase your stride length, which ultimately will help you boost your speed.

In fact, according to a study published in the “Journal of Strength and Conditioning Research” in 2009, lunges (the forward and the jumping variations) have been shown to increase hamstring strength and running speed.

Warm-up. This is a powerful dynamic exercise you can use as a warm-up, because they can fire up your hamstrings and quadriceps, enhance lower limb function, and increase body temperatures. This exercise is also a part of the Myrtl routine.

Convenient. Lunges are really practical and convenient and can be done almost anywhere, given that you have enough space and the motivation to do them.

Scalable. You can also easily modify them to fit with your own fitness needs and level.

You can make them more challenging by adding weights, performing more reps, increasing the width of the lunges, or doing some of the advanced variations I’m sharing with you below.

Many variations. What I really love about lunges, and just like the push-ups, squats and planks, that it’s nearly impossible to grow bored with them because there are so many variations and ways of doing them.

The 10 Lunges Variations to Try

This post outline 9  types of lunges you can add to your strength crosstraining workouts.

That’s a lot of variations, but if you are like me then you surely realize that variety is the spice of life.

1. The Basic Lunge

This is the standard lunge.

Use this one to master proper lunge form and to target the hamstrings and glutes.

Proper Form

Assume an athletic position with feet hip width apart, back straight, core engaged.

Next, take an exaggerated step forward with your right foot, then lower your left knee within an inch of the floor.

Next, use the muscles of your left leg to pull yourself back up into the starting position, then continue forward alternating between the right and left leg.

Make sure to keep your upper body engaged but in a neutral position, just like when standing with a proper posture.

Allow for no forwards nor backward leaning.

And don’t twist either.

Embrace your core by pulling your belly button back toward your spine. Focus on reaching ahead of your body as you as possible while moving in a straight line the entire time.

Complete 12 lunges with each leg to complete one set.

2. Weighted Lunges

Benefits

To make the basic lunge more challenging, add weights to it.

You can up the ante by using a set of challenging dumbbells, kettlebells or a loaded bar.

You can also use heavy gym bag or your kid, if they don’t mind.

Additional resource – The Myrtle routine

Proper Form

Begin by holding a dumbbell in each hand with arms fully extended overhead.

If you are using a barbell, then to rest it across your upper back and have control over the weight the entire time.

Next, step forward into a deep lunge with your right leg, then drop deep into the lunge by bending both knees to a 90-degree angle.

Please, keep your chest up and torso upright throughout the movement.

No hinging forward is allowed.

Keep your core engaged the entire time to help you keep good form and protect your lower back.

Last up, bring your left leg forward and switch sides to complete one rep.

3. Jumping Lunges

Benefits

Add a plyometric effect to your lunges by incorporating this powerful move into your training arsenal.

Jumping lunges are key for increasing explosive strength and endurance in your lower body, which can help you run faster, and more efficiently.

This is a high intensity exercises, so pace yourself and be careful.

Proper Form

Start in a basic lunge position with your right leg in front.

Next, lower down until your knees almost touches the floor, push through both feet then quickly explode upward so that your feet come together and switch your legs midair to end up in a lunge with your left leg in front.

Keep switching legs in this manner as fast as you can for one full minute to complete one set.

4. Backwards Lunges

Benefits

This is the backward way of doing the basic lunge.

The backwards lunge emphasizes the quads and glutes more than any other muscle.

Proper Form

https://www.youtube.com/watch?v=LWaVpSqXDE4

Assume an athletic position, then take a large and controlled step backwards with your right leg, landing on the ball of the foot, then bend both knees until they are bent at a 90-degree angle.

Lower your hips until your front thigh is parallel to the floor with the lead knee positioned directly over your ankle.

Make sure your left knee is over your left ankle.

Last up, extend your knees and hips and press back up to standing position, then switch sides.

Continue alternating legs for 24 reps total to complete one set.

Additional reading – How to Avoid Running Injury

5. Reverse Lunge and Kick

Benefits

This one takes the above a variation a level higher and it’s great as a warm-up exercise as well.

Plus, it’s a great dynamic stretch for your hamstrings and hip flexors.

Proper Form

Stand tall with back straight and core engaged.

Then step back with your right foot coming into a deep lunge, and bending both knees to a 90-degree angle.

That’s your starting position.

Next, to perform this variation, shift your weight into the left foot and press your left heel into the floor as you push off with your right foot, kicking your right leg up and out in front you (like a kickboxing move) and touching your right toes to your left hand (if you can).

Last up, return to the lunge position in a slow and controlled manner.

Switch sides to complete one rep.

Aim for 12 reps to complete one set.

6. Lateral Lunges

Benefits

Also known as the side lunge, this variation is key for building strength in the abductors and hip stabilizing muscles.

This move also improves flexibility in the hamstrings and hip flexors.

Proper Form

https://www.youtube.com/watch?v=Kg0cMxAbKV8

From a standing position, step your right foot directly out to you right side.

Next, bend your right knee and sit your hips back, while keeping your left leg extended, and both feet flat on the floor the entire time.

Focus on pushing your hips back as if going to sit down on a low chair and keep your foot flat on the ground the entire time.

Last, and with a smooth and effortless transition, press back up to starting posting by pushing with your right leg.

Then repeat on the other side.

Aim for 10 reps on each side to complete one set.

8. Lunge with Rear Leg raise

Benefits

This variation ups the ante with your stability and balance while hitting hard the glutes and hamstrings.

Proper Form

Start by performing the standard lunge with your right leg forward.

Next, while engaging your core and extending your right leg, hinge forward at the hips and lift your back leg straight up until it’s parallel to the floor.

Make sure to form a straight line from your head to your left heel.

Last up, return to standing position and switch sides.

Aim for 8 reps on each side to complete one set.

9. Step-up and Lunge

Benefits

This move will come in handy if you do any type of uphill running.

In fact, the step-up and lunge is one of the best runners oriented strength exercises that there is.

This move can also help you jump higher, sprint faster and build some serious muscles in your lower body.

To perform this variation, you will need a step or a box about mid-shin height.

Proper Form

Begin by stepping your right foot onto the box or step, while the left foot is firmly planted on the ground and stretched back into a lunge position.

Next, look forward, engage your core, push through your right heel, then stand all the way up and bring your leg left to a high knee.

Then move your leg back to starting position in slow and controlled manner and lower down into a deep lunge without wobbling.

Do 8 to 10 reps on each side to complete one set.

You can make this move more challenging by holding a dumbbell in each hand by your sides.

10. Pulse Lunges

Benefits

This one is ideal if you are looking to build endurance in you all of your lower leg muscles without moving much.

The pulse can teach you a lot of keeping yourself in check and under control while you feel the burn.

Proper Form

Assume a standard lunge position with your right leg as the lead leg.

Next, begin pulsing by lowering down and up about 3 inches repeatedly until you have performed all reps.

If you are starting to feel the burn and legs start shaking during this exercise, then you are in the right place.

This is what’s supposed to happen.

Perform 16 to 20 pulses in the low position on each side to complete one set.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Conclusion

And that’s it for today. I hope you like the above 10 lunge variations. Just make sure to start doing them ASAP.

In the meantime, thank you for reading my post.

Feel free to leave your comments and questions below.

David D.

Groin Strains Unveiled: Symptoms, Treatments, and Prevention for Runners

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Stop Groin Strains While Running

Picture this: It was just another sunny day on the beach with friends, and we decided to kick around a soccer ball for some fun.

Little did I know that a few kicks later, I’d find myself sidelined with an excruciating pain in my upper thigh. That’s right, I pulled a groin muscle out there on the sand, and it wasn’t pretty!

But you know what they say, every cloud has a silver lining. During those weeks of recovery, I delved deep into the world of groin strains.

Today, I’m here to share the insights I’ve gathered – from symptoms to treatments and even prevention tips – all to help you conquer that nagging inner thigh pain.

So, if you’ve been through the same discomfort or want to stay one step ahead, keep reading.!

Groin Strains In Runners – The Injury Process

Imagine this: you’re out on the soccer field, the game’s in full swing, and you’re giving it your all.

Suddenly, out of nowhere, you feel a sharp pain in your inner thigh, like a lightning bolt striking. That, my friends, is the dreaded groin strain.

A groin strain occurs when those adductor muscles, those connecting your pelvis and thighbone, decide to throw a tantrum. It’s like they’re saying, “Hey, we’ve had enough!” And the result? Excruciating inner thigh pain and some unwelcome swelling.

Now, let’s talk about culprits.

Overuse and neglect a proper warm-up are the chief instigators behind these painful groin-pull injuries. It’s like asking your car to go from 0 to 60 without letting the engine warm up first – not a great idea, right?

But here’s the kicker – groin strains are like the hidden gem of sports injuries, accounting for only about 5 percent of all cases. They’re not that common among runners, but when they strike, oh boy, they can be brutal.

While runners may not be the most frequent visitors to Groin Strain Central, this injury is a regular occurrence among athletes who do a lot of pivoting and direction-shifting.

Think martial artists, soccer and hockey players, skiers, and even Olympic weightlifters. It’s like their inner thighs are on a rollercoaster of twists and turns.

Now, here’s the clincher – not all groin strains are created equal. Some are as mild as a gentle breeze on a summer day, while others can feel like a full-blown tornado tearing through your inner thigh.

Symptoms of Groin Strains in Runners

Alright, let’s talk symptoms. Picture this: you’re going about your day, maybe on a leisurely stroll, or perhaps you’re trying to climb a few stairs. Suddenly, bam!

It feels like you’ve been hit by a bolt of lightning right in your groin area. Not exactly the surprise you were hoping for, right?

This sudden and sharp pain in your groin is the hallmark symptom of a groin strain. It’s like your inner thigh is staging a protest. But that’s not all – it can hit you right in the center of the muscle belly or even higher.

It’s like your muscles are having a little internal tug-of-war, and nobody’s winning.

But wait, there’s more drama to this injury. You might notice some rapid swelling like your body’s trying to inflate a balloon in there.

That’s followed by some lovely bruising and tenderness in your groin and along the inside of your thigh. It’s like your body’s way of saying, “Hey, remember that soccer game? Here’s a little reminder.”

Now, here are some detective skills for you. If you’re trying to diagnose this injury, pay attention to a few telltale signs.

First, is the pain worse when you bring your legs together? It’s like your muscles are telling you, “Nope, not happening.”

Next, notice if the pain amps up when you raise your knee. You know, things like walking, climbing stairs, or, heaven forbid, running. It’s like your body’s giving you a big red stop sign.

And here’s the kicker – some folks experience a rather theatrical snapping or popping feeling during the injury. It’s like your inner thigh decided to perform its own drum solo, followed by a symphony of intense pain.

Treating Groin Pain After Running

In most cases, a groin strain will usually heal on its own.

However, to speed the healing, you can do the following:

Rest:

Now, I’m not a mind reader, but I can tell you that how much recovery you need depends on a few factors, like how badly your groin muscle got itself into trouble.

Mild Groin Pulls:

If you’ve got a mild case of the “ouchies,” you’re in luck. With proper rest, therapy, and some quality stretch and strength work, you could be back on your feet in about 2 to 4 weeks. That’s right, it’s a bit like a brief vacation from your regular running routine.

Serious Business:

Now, if your injury is giving you the full dramatic treatment, it might take a bit longer to recover – we’re talking two to three months or even more, especially if you’ve had surgery. That’s the extended version of the recovery story, but don’t worry; it’s not the end of the world.

Rest Days Are Your BFFs:

As a general rule, take as many rest days as you need during your recovery, but don’t even think about cutting it shorter than a week. Your body needs time to heal and regenerate, so be patient.

Icing It Down:

Grab yourself an ice pack or even a bag of frozen peas (yep, they work wonders too). Apply it to your injured thigh for about 15 to 20 minutes. But don’t stop there; you can do this ice therapy three to four times a day.  Keep up the icing routine as long as you feel pain and tenderness. Think of it as your personal cool-down session after a workout, but for your injured thigh.

Compress it

A little compression goes a long way in easing pain and reducing swelling. You can wear a compression support or apply a specialized groin strapping. These not only help with pain but also protect your precious thigh from further injury.

Tape It Right:

For added support, you can use an elastic bandage or opt for special precut groin tape like the Scrip Spidertech Tape. It’s like giving your thigh a supportive hug during the healing process.

Take Anti-inflammatory Painkillers

When the pain is playing hardball, you’ve got some trusty options in your corner. Over-the-counter anti-inflammatory pills like Aleve, Advil, or Motrin can be your go-to team players. They help reduce pain and inflammation for up to a week after the injury.

Here’s the downside. While medication does indeed help, don’t overdo it. Use them sparingly and never let them take control. You want relief, not a new addiction!

Additional reading – How to Avoid Running Injury

Stretch it

Stretching is your secret weapon for a speedy recovery. Target those key muscles: the adductors, hamstrings, quads, glutes, hip flexors, and lower abdominals. But remember, don’t go all-out right away – slow and gentle is the way to go.

Pain-Free Zone:

Pain is your red flag. If you feel it, hit the brakes! Stretch only as long as it’s pain-free. You don’t want to stir up trouble.

Heal Like a Pro:

Stretching does wonders. It relaxes those muscles, keeps scar tissue at bay, and gets the blood flowing. Think of it as your recovery superhero!

Daily Dose:

Make it a habit. A couple of stretches a day in the early stages of your rehab will keep you on track

Here are the 3 stretches you need.

Standing Adductor stretch

The Inner Thigh Stretch

The Wall Sit Hamstring Stretch

Strength Training

Strengthening those thigh muscles, especially the adductors, is a must for your comeback. Weak muscles are like an open invitation for reinjury, and we’re not having that!

So, make strength training your BFF. But keep in mind that Rome wasn’t built in a day, and neither are strong muscles. Start slow with static or isometric exercises. Then, level up to dynamic strength moves using a resistance band. Once you’ve got some muscle under your belt, go for those runner-specific strength workouts to up your game in the lower body.

What’s more?

Remember to listen to your body. Pain is your body’s SOS signal. If it hurts, back off and give those muscles some downtime. Rushing things here? Not a great idea – unless you’re aiming for trouble!

Here are the three strength exercises you need.

The Isometric hip flexion

Straight Leg Raises

Isometric abduction

Is it Ok to Run With a Groin Strain?

Avoid hitting the pavement with a groin strain. Running when you’ve got this injury, especially if it’s messing with your running form, isn’t a wise choice.

Instead, follow the treatment options shared above and consider low-impact cardio exercises like swimming, biking, and strength training to stay in shape.

When Can I Start Running After A Groin Strain?

So, when can you lace up your running shoes again after dealing with a pesky groin strain? Well, the answer depends on your recovery progress. Once you can comfortably walk and jog without pain, you’re on the right track. However, don’t rush it. The return to running after a groin strain is a gradual process.

The timeline varies for each individual, depending on the severity of the injury and the pace of your recovery. Generally, it may take around 2 weeks or more before you can fully resume your previous running routine.

Remember, everyone heals at their own pace. Start running again during your recovery phase if you can do so without experiencing any pain. Avoid jumping straight into intense workouts like hill repeats or sprint intervals. Instead, ease into it with slow and pain-free jogging.

Once you can comfortably jog for 20 to 30 minutes without discomfort, you can gradually increase your intensity. Be vigilant for any signs of tenderness or pain, and if they reappear, take a step back from running.

How To Prevent of Groin Pain While Running

Here are some of the measures you need to take to prevent groin strains over the long haul.

Warm-up

Preventing groin strains as a runner is essential, and it begins with a smart warm-up routine. Here’s how to do it:

Start your runs with a 5 to 10-minute session of slow jogging. This gradual buildup allows your muscles and tendons to prepare for more intense activity. It’s like giving your body a gentle wake-up call.

If your run involves intense activities like sprinting or hill repeats, take your warm-up a step further. Incorporate dynamic warm-up exercises to activate your muscles and prime your body for the demanding workout ahead.

Here is the dynamic warm-up you will need.

Stretch and Strengthen Regularly

I hate to sound like a broken record but proper flexibility and strength are crucial for injury-free running. Groin strains are not an exception.

Stretching keeps your muscles and tendons flexible and strong. When they’re in peak condition, they can better handle the demands of running without being prone to strains and sprains.

Avoid Overstretching: Tight muscles can easily be pushed beyond their natural range of motion during a run. This can lead to painful sprains and strains. Stretching helps maintain your muscles’ optimal length, reducing the risk of injury.

Strength Training: Complement your stretching routine with strength training. This builds a resilient body that can withstand the high-impact nature of running. Strong muscles provide better support and stability.

Groin Pain In Runners – Conclusion

See treating and preventing groin strains while running is not that hard once you learn how to do it right.

In the meantime, thank you for reading my post.

Feel free to leave your comments and questions below.

David D

My Top 53 Running Mantras

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running mantras

Are you ready to tap into the power of the mind and unlock your running potential?

Well, you’ve stumbled upon the perfect spot because we’re about to dive headfirst into the wonderful world of running mantras.

Listen up, my friend, because here’s the undeniable truth: when you believe in yourself and embrace positive thoughts, you set the stage for greatness. It’s like creating a mental runway where your running dreams can take flight. On the flip side, if you let negativity hijack your thoughts during your runs, well, let’s just say disappointment might be lurking around the corner.

So, let’s get real for a moment. Reaching your full potential as a runner isn’t just about the physical aspect. It’s a beautiful dance that begins in your head. Your mind is a powerful tool, capable of propelling you forward or holding you back. And that’s why today, I’m thrilled to share one of my all-time favorite mental training tools with you: the trusty, old-fashioned mantras.

Now, you might be wondering, what in the world are mantras and how can they help me become a better runner? Well, my eager friend, allow me to enlighten you. Mantras are like little nuggets of inspiration, wisdom, and motivation that you can repeat to yourself during your runs.

In this post, I’ll not only unravel the secrets behind using mantras effectively, but I’ll also shower you with a treasure trove of my personal favorite running mantras and motivational quotes. Consider it your arsenal of mental fortitude, ready to fuel your runs and keep you going strong.

Ready? Let’s go.

What’s a Mantra?

Let’s unravel the enchanting world of mantras and how they intertwine with our running and fitness journeys. Picture this: a mantra is like a secret key that unlocks hidden reservoirs of strength and resilience within us. It’s a powerful tool that has been passed down through the ages, originating from various spiritual practices that span the globe.

From the captivating rhythm of the Islamic Sufi dhikr to the soothing resonance of the Buddhism mantra “Om Mani Padme Hum,” these ancient traditions have recognized the immense power of repetitive sounds, words, or phrases. They understood that mantras can serve as anchors in times of concentration or as guiding lights during moments of pain and adversity.

Now, you might be wondering, “What does all of this have to do with running and fitness?” Well, my friend, the connection is profound. Mantras can be our companions on the arduous journey of running, providing solace and strength when faced with difficulties. They become the encouraging whispers that uplift our spirits and propel us forward.

Think of mantras as mental armor, shielding us from the onslaught of negative thoughts and transforming them into positive affirmations. When we repeat these sacred words to ourselves, we tap into a wellspring of inner peace and determination. It’s like spinning a thread of negativity into a tapestry of positivity, allowing us to maintain control over our inner state and stay fully present in the moment.

Making your Own Running Mantras

Let me share a little secret with you based on my own experience. The most effective mantras are those that are personal, positive, concise, and action-oriented. They’re like little sparks of inspiration that ignite a fire within us, pushing us towards greatness.

Here’s the key: your mantra should be all about YOU. It should reflect your deepest desires and aspirations. Instead of focusing on the challenges you’re facing, shift your attention to the feelings you want to experience. It’s like flipping a coin and seeing the bright side, the positive flip-side of your negative thoughts and beliefs.

Imagine this: your mantra becomes your personal cheerleader, guiding you towards success. It’s a gentle nudge in the right direction, a constant reminder of the amazing things you’re capable of achieving. So, when crafting your mantra, ensure that it aligns with your goals and resonates with your soul.

Now, let’s talk about brevity. A mantra should be short, snappy, and easy to remember. We’re not writing a novel here. Keep it concise, capturing the essence of your intention in just a few seconds. Think of it as a concentrated burst of motivation that instantly uplifts your spirits.

Why do we emphasize brevity? Well, it’s simple. In the midst of a challenging run or workout, you don’t want to be juggling complex phrases in your mind. Your mantra should flow effortlessly, effortlessly seeping into your thoughts and driving you forward. Three seconds or less is the sweet spot, allowing you to quickly access its power whenever you need it.

Use Visuals

If you want to take it a step further, then you can write some of these mantras on your hands and forearms before a hard run or a race to keep them at the front of your mind.

This can provide you with a great visual reminder when you begin to doubt yourself.

So do whatever works even if it sounds bizarre.

Be Careful

I love mantras, but like any other useful tool, they can be misused.

If you rely heavily on them and ignore your body’s signal of pain and discomfort, then you are heading in the wrong direction.

Mantras can be so distracting sometimes, so be careful and don’t let them take your mind away from your body.

Use common sense here.

If you feel any sign of pain or discomfort, back off. Otherwise, if you run through pain, you will definitely invite more pain to your life, and no amounts of mantras can make that go away.

running mantras

 Top 53 Running  Mantras 

The good news is there is no shortage of inspiration to keep your running routine going strong.

These powerful mantras can help you say on track to being the fittest, healthiest and happiest runner you can be.

So without further ado, here are 53 mindset mantras for continuous progress on the running track.

Use these powerful running mantras to help you snap out of negative thoughts and keep your running goals on track.

  1. “Run fast, go past.”
  2. “Born to Run.”
  3. “BELIEVE”
  4. “Define yourself.”
  5. “Deep breaths, quick legs.”
  6. “I’m stronger than I think.”
  7. “Light and smooth.”
  8. “ZOMBIES!!”
  9. “Just one more mile.”
  10. “Your body is gonna thank you tomorrow!”
  11. “The faster I run, the faster I’m done.”
  12. “Suck it up buttercup!”
  13. “I own this race. I choose the outcome.”
  14. “Pain is temporary. Pride is forever.”
  15. “Train fierce to look fierce.”
  16. “Run relaxed, finish strong.”
  17. “Don’t leave here with regrets!”
  18. “The strong get stronger.”
  19. “This too shall pass”
  20. “Don’t listen. Don’t look. Just run.”
  21. “I’m stronger than I think.”
  22. “I don’t stop when I’m tired. I stop when I’m done.”
  23. “It’s a hill. Get over it.”
  24. “Dig deep, breathe deep”
  25. “I kill hills. I kills hills. I kill hills.”
  26. “I’m a hill murderer”
  27. “Breathe in strength. Breathe out weakness.”
  28. “Hate it now, love it later!”
  29. “If it doesn’t challenge me, it doesn’t change me.”
  30. “Hills are my friend.”
  31. “I’m one mile closer to perfection”
  32. “Fast or slow, it hurts the same.”
  33. “Just stay calm.”
  34. “I feel good, I feel great!”
  35. “As it gets harder, I get stronger.”
  36. “Strong. Focused. Relaxed.”
  37. “Pain is WEAKNESS leaving the body!”
  38. “All miles are good miles.”
  39. “Hills are not the danger, I’m the danger” (Thank you Mr. White)
  40. “Keep moving forward!”
  41. “I am. I can. I will.”
  42. “Stay on pace.”
  43. “Make it or break it.”
  44. “Find your strong!”
  45. “What doesn’t kill you makes you stronger.”
  46. “Turn and burn.”
  47. “Be like water.”
  48. “Earn the burn!”
  49. “I can!”
  50. “No tears, only dreams”
  51. “Strong as steel and light as a feather”
  52. “If it ain’t burning, it ain’t working!”
  53. “I am my own experiment. I am my own work of art.”

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Conclusion

If you have some running mantras to add to this list, feel free to add them in the comment section below. I would love to hear from you because  I’m always looking for new mantras to use.

In the meantime thank you for reading my post.

Cheers

David D.

6 Dynamic Warm-up Exercises For Runners

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dynamic warm up exercises

Wondering how to start your run right with a solid warm-up? Let me share what works for me

As a running coach, I can’t tell you how many times I’ve seen runners skip warming up, only to end up tight, sore, or even sidelined with injuries.

I used to be one of those runners—lacing up, heading straight out the door, and hoping for the best.

It took me a few scares and even a minor hamstring strain to finally realize how crucial it is to warm up right before I hit the road

Let me walk you through how to warm up properly for your runs and workouts.

What is A Dynamic Warm-up?

Dynamic warm-ups mean you’re stretching with movement, getting your muscles ready to roll.

Unlike static stretching (which involves holding a stretch for 20-30 seconds), a dynamic warm-up is about movement. You’re essentially “warming up” your muscles and joints by taking them through the full range of motion you’ll use while running.

A good warm-up has two simple phases that cover all you need to feel ready:

  1. General Warm-Up. This phase is all about waking up your muscles and getting the blood moving. The idea is to wake up your muscles, get your heart rate up, and increase circulation to your legs, core, and upper body. You can start with light activity, such as brisk walking, jogging, or running in place. Think of this as the prep work that primes your body for the more intense exercises.
  2. Specific Warm-Up. This phase focuses on movements that mimic the biomechanics of running. You’ll target the specific muscles you’ll be using during your run, like your quads, hamstrings, glutes, and calves. This is where dynamic stretches come in. These exercises wake up your nervous system, fire up your muscles, and ensure everything moves smoothly when you start running.

A running buddy introduced me to dynamic warm-ups, and it was a total game-changer. At first, I thought it was a bit of overkill—I mean, who has time for all these exercises before every run?

But after doing them consistently for a few weeks, I noticed a huge difference. I felt looser and more energized at the start of my runs, but I also found that my body felt more prepared for those tough hill workouts or speed intervals.

One of the moves that made a difference for me was butt kicks. It sounds simple, but kicking your heels up towards your glutes gets your legs ready for the motion of running.

I remember feeling silly doing them in the park the first few times, but now they’re a regular part of my pre-run routine.

Benefits Of Dynamic Running Warm-ups

First, let’s get this straight: warming up isn’t just something “extra” you do before a workout. It’s an essential part of the workout itself.

Here’s why:

  1. Prevents Injury. Keeping injuries at bay is the best part of warming up right; cold muscles are just begging for trouble. Warming up increases blood flow to your muscles, making them more flexible and reducing the risk of injury. Once I started doing regular warm-ups, I noticed fewer aches and less tightness, especially in my hamstrings and calves.
  2. Improves Performance. Warming up prepares your body for action, which means you’ll run more efficiently and with better form. When properly warmed up, your muscles contract and relax more easily, which helps you run faster and longer. It’s not just about avoiding injury—warming up can make your run easier and more enjoyable.
  3. Gets Your Heart Rate Up. A proper warm-up increases your heart rate gradually, preparing your cardiovascular system for the work ahead. If you’ve ever started a run feeling sluggish or like your legs won’t move, it might be because you didn’t warm up properly. When you ease into your workout, you’re allowing your body to adjust and perform at its best.

How To Warm Up Before Running

Here’s a warm-up routine I recommend to my running friends. These exercises target the major muscle groups used in running, increase your heart rate, and improve flexibility and mobility.

Let’s break it down.

A good dynamic warm-up usually takes about 10 to 15 minutes. This includes 5 minutes of light aerobic activity (walking or jogging) followed by 5 to 10 minutes of dynamic exercises. If you’re doing a more intense workout, like sprints or hill repeats, you might need a longer warm-up of up to 15 minutes to activate everything properly.

For easier runs, like a recovery day, you can shorten your warm-up slightly, but I still recommend spending at least 5 minutes doing dynamic movements. Even on easy days, I always warm up to ensure I’m not starting with tight muscles.

I also recommend the Myrtle Routine for warm-up.

Toy Soldier Kicks

Toy Soldiers are great for warming up your hamstrings, glutes, and core. They also improve flexibility in the backs of your legs, which is crucial for runners, especially if you tend to get tight hamstrings (like I do!).

It also helps improve coordination, which is key for maintaining good form during your run.

How to do it:

  • Stand tall with your arms extended out in front of you.
  • Step forward with your right leg, keep your knee straight, and kick your leg towards your hand.
  • Try to kick as high as possible while keeping your core tight and back straight.
  • Alternate legs and repeat for 10 to 12 kicks on each side.

Side Step/Shuffle

This move is a lateral movement, which we don’t do often in running but is important for overall balance and injury prevention.

Side shuffles are great for activating your glutes and improving lateral stability. This is important for runners because it strengthens the muscles around your hips, which helps with balance and can prevent injuries like IT band syndrome.

How to do it:

  • Stand with your feet hip-width apart.
  • Step to the side, performing quick side shuffles for 10 to 15 meters.
  • Land on your right foot and pause, then shuffle back to the left.
  • Repeat for 2 to 3 sets.

Side-to-side Leg Swings

Leg swings are one of my favorite dynamic stretches because they loosen up the hips, essential for a smooth running stride. Tight hips are a common problem for runners, especially if you sit for long periods during the day.

How to do it:

  • Stand next to a wall or sturdy surface for support.
  • Swing your right leg from side to side across your body keeps your core engaged and the movement controlled.
  • Do 10 to 12 swings on each leg.

Lateral Lunge

Lateral lunges strengthen the glutes, quads, and adductors while improving mobility in the hips and knees. This is crucial for runners who must maintain balance and control throughout their stride. I find lateral lunges help me feel more stable during my runs, especially on uneven terrain.

How to do it:

  • Start in a standing position with feet hip-width apart.
  • Step to the side with your right foot, bending your right knee and pushing your hips back to lower into a lunge.
  • Keep your left leg straight and your back flat.
  • Push off with your right foot to return to the starting position, then switch sides.
  • Make 12 lunges on each leg.

Walking Lunges

Walking lunges are one of the best dynamic exercises for runners because they engage your entire lower body and core. This move targets your quads, hamstrings, glutes, and hip flexors. It also helps improve your range of motion, which is important for runners who need fluid movement through their entire stride.

How to do it:

  • Step forward with your right foot into a deep lunge, lowering your left knee toward the ground.
  • Push off with your left foot and step forward into the next lunge with your left leg.
  • Repeat for 10 to 12 lunges on each leg.

Butt Kicks

Butt kicks may look funny, but they do wonders for firing up those hamstrings and refining your running form.

How to do it:

  • Jog in place while bringing your heels up to kick your butt.
  • Keep your knees low and focus on quick, light steps.
  • Do this for 30 seconds to 1 minute.

Conclusion

If you’re new to warming up, I’d recommend starting with simple moves like walking lunges or side leg swings. It doesn’t take long—just 10 minutes before your run can make a huge difference.

Over time, you can add more dynamic exercises and tailor your routine based on how your body feels that day. For example, if I feel tight in my hips, I’ll spend more time on hip mobility exercises.

What Are Your Go-To Warm-Up Moves?

Do you have a favorite stretch, dynamic exercise, or sequence that gets you ready to run? Maybe there’s a routine that’s helped you avoid injuries or feel more energized.

Share your favorite moves, tips, and any advice you have for warming up effectively.

13 Squat Variations for Runners: From Basic to Weighted, Transform Your Running Game

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Strength Exercises For Runners

Let’s talk squats, shall we? Imagine if I could serenade every runner with a strength training love song, it’d be crooning “Squat, squat, squat…” on a never-ending loop! Because if there’s one golden nugget of exercise that I’d shout from the rooftops for every runner to embrace, yup, you guessed it – it’s the squat.

Here’s the lowdown for my fellow pavement pounders: whether you’re just stepping into your running shoes or have countless miles under your belt, squats (with their trusty sidekick, planks) deserve a standing ovation in your training routine.

Do Squats Help with Running?

So what makes the squat such a fantastic exercise?

Here are some of the reasons:

Increased strength

To truly thrive in running, strength isn’t just a bonus; it’s a necessity. It’s your shield against injuries and your ticket to top-notch performance.

Enter squats.

They’re like the Swiss Army knife of exercises – efficient, versatile, and oh-so-effective. From your quadriceps to your glutes, squats ensure that every running muscle gets a piece of the action.

Check “The Effects of Resistance Training on Endurance Distance Running Performance Among Highly Trained Runners: A Systematic Review” by Rønnestad et al., which explores the impact of resistance training on endurance athletes.

Boosted Core strength

Think of your core as the control center. When you squat, it’s working overtime to keep everything in check, making sure you’re moving right and staying injury-free. Want to level up? Add some front squats, overhead squats, and those sassy twisting squats to the mix. Your core will thank you (maybe not immediately, but definitely in the long run!).

Don’t take my word for it. Check out a research like “Core Muscle Activation During Swiss Ball and Traditional Abdominal Exercises” by Escamilla et al. This study delves into the activation of core muscles during various exercises, including squats.

Prevents Injury

Ever heard of pesky nuisances like the iliotibial band syndrome or runner’s knee? Well, by turbo-charging muscles like your hip abductors and quads, squats are like your personal bodyguards, shielding you from these running woes.  Studies such as “Prevention of Running Injuries” by Fields et al. are a perfect example.  This research examines strategies for injury prevention in runners.

Improve Bone Mass

Squats, as well as other weight-bearing exercises, help fortify your bone mass. So, as you gracefully dance through the years, squats are ensuring your bones remain as sturdy as a fortress, keeping issues like osteoporosis at bay.

Improved Flexibility

Imagine squats as your personal yoga instructor, guiding your body to stretch, bend, and twist, exploring its full potential.

Every time you squat, you’re granting your ankles, knees, hips, and glutes a ticket to the flexibility fiesta! Embracing this complete range of motion? It’s not just a boon for turning you into a human rubber band, but it’s pivotal for elite performance and sidestepping injuries.

The 11 Best Squats For Runners

Squats can be performed in so many ways.

So here are 13 squat variations for your squatting pleasure.

Squat For Runners – 1. Basic Squat

This is the standard squat.

Master this basic move before you move onto the more challenging variations.

Here are a few pointers to help you master the basic form:

Before you dive headfirst into the ocean of squat variations, let’s get you acquainted with the OG: The Basic Squat. It’s the foundation, the bedrock, the ‘original’ in your squat playlist. And nailing this down? It’s your golden ticket to all the cool, fancy versions out there.

Want a visual? Check out this handy tutorial: YouTube Tutorial on Basic Squat

Step-by-Step to Squat Perfection:

Set the Stage:

Stand tall, feet hip-width apart. Point those toes out just a tad.

Let your arms chill by your sides.

Channel a proud peacock: shoulders back, core engaged, and stand as if you’re trying to impress someone cute across the room.

The Descent:

Now, the fun part! Lower down, bending those knees. Aim to get those thighs chatting with the floor, becoming parallel buddies. But hey, if you two don’t hit it off right away, just get as low as feels right.

Quick checkpoint: keep those knees playing nice with your toes. And those toes? They’re glued to the floor, no lifting!

Push through those heels, straighten up, and give your glutes a good squeeze as you ascend.

Pro-tip: Imagine you’re in a love triangle with your knees and toes. Keep the knees tracking over your toes the entire time. It keeps the drama in check!

And voila! You’ve just done the basic squat. Keep practicing, and soon, you’ll be the talk of the squat town!

Squat For Runners – 2. Weighted Squat

Once you get the hang of the basic squat, then you can up the ante by adding weights.

In this variation, make sure to have a set of dumbbells of a challenging weight.

Proper Form

Ready to turn up the intensity a notch?

Let’s introduce a little extra “oomph” to your squats with some added weight! Once you’ve danced with the basic squat and feel like you’ve got the rhythm, it’s time to jazz things up.

Why Weighted Squats?

When you add weights to your squat routine, you’re essentially challenging your muscles to work a bit harder. And guess what? They love a good challenge! It’s like turning your squat from a casual stroll in the park to a delightful uphill hike.

Need a step-by-step visual? Dive into this tutorial: YouTube Tutorial on Weighted Squat.

Let’s Break Down the Weighted Squat:

Starting Strong:

Grab a pair of dumbbells that give you that “just right” challenging feel. Not too light, not too heavy.

Stand athletic. Feet? Shoulder-width apart. Dumbbells? Held by your side, palms giving each other a secret handshake.

This is home base. Your starting position.

The Mighty Descent:

Engage that core, it’s your secret weapon!

Squat on down. Imagine there’s an imaginary chair you’re trying to sit on. Bend at those hips and knees.

Hold that squat for a moment.

Climbing Back:

Time to rise back to stardom. Slowly and powerfully push up, coming back to your starting pose.

Remember, it’s a performance, not a race. Grace over pace!

Your Challenge: Go for 10 to 12 reps.

Additional resource – The Myrtl routine

Squat For Runners – 3. Wall Squat

This variation is relatively easy and can help you build mobility and endurance in your lower body.

Do this variation more often if you are often plagued with runners’ knee or knee pain because wall squats are safe and target the quads more than the standard version; according to a study, weak quads are linked to knee pain in runners.

Proper Form

Ever felt like taking a bit of a lean against a wall while working on those legs? Well, the wall squat is your buddy!

It’s the cool cousin of the standard squat, giving you a mix of ease and challenge at the same time. Plus, for those of us who’ve felt the pesky sting of runner’s knee or the occasional knee twinge, this might just be the balm you need.

 Why Wall Squat?

The wall squat, while seemingly chill, is great for enhancing your lower body’s endurance and mobility. It’s especially nifty because it zones in on those quads. And a little birdie (actually, some smart research) says that beefing up those quads can be the key to waving goodbye to knee pain for runners. So, let’s give those quads some love!

Breaking Down the Wall Squat:

Start with the Wall:

Your back? Cozy against a wall. Your feet? Placed confidently about two feet out in front of you. Remember, stand tall and proud; this is your power pose!

Slide & Glide:

Now, imagine you’re about to sit in a chair that’s not there. Push those hips back against the wall and slide down. The goal? Get those knees to a comfy 90-degree angle.

Hold the Magic:

Here’s where the fun (and burn) starts. Hold that pose! Aim for one to two minutes. Feels long? Just think of all the strength you’re building!

Level Up:

Finding it too breezy? Let’s play a game. Lift your right foot for a few seconds, then the left. It’s like you’re dancing but also toning those calves.

When done, slowly glide back up, standing tall and feeling the victory in those legs.

So the next time you see a wall, you know it’s not just for leaning against casually. It’s your workout buddy! Happy wall squatting!

This will also engage more of your calves.

Squat For Runners – 4. Tiptoe Squat

Dreamed of dancing on your tiptoes but never signed up for ballet? Well, the tiptoe squat has got you covered. Not only is it a fun variation, but it’s also fantastic for getting those calves and quads in shape. And here’s the best part: If you’ve ever thought, “I wish my quads were more toned without enlarging my glutes,” then this is your golden ticket!

Why the Tiptoe Squat?

It’s all about targeting those specific muscles. This squat dives deep into the calves and quadriceps, ensuring you get that sculpted look.

Need a visual? Here’s how it’s done: YouTube Tutorial on Tiptoe Squat

Mastering the Tiptoe Squat:

Stand confidently, feet a hip’s distance apart. Now, channel your inner ballet dancer and elevate onto the balls of your feet. Voilà! Your power stance is ready.

With grace, lower into a squat. Remember, slow and steady wins the race here. Once you’ve gone as low as feels good, take a moment to appreciate the burn, then rise to your starting position, keeping those heels lifted.

Feeling wobbly? It’s natural. Engage that core for balance. This isn’t just about keeping you steady; it also acts as a shield for your lower back.

Tip: If you’re new to this and need some added stability, don’t hesitate to use a chair or wall for support.

Squat For Runners – 5. Figure-four Squat

This variation targets the glutes and legs (just like the standard squat) but with the added bonus of stretching out those often-ignored glutes.

In other words, It’s a squat and a stretch at the same time.

Figure-four squats are also ideal for boosting balance and endurance in the quadriceps and glutes.

Proper Form

The Technique

Start with a mini-squat: keep your back straight your core on alert. Now, lift that right leg, bend the knee, and gracefully cross it over the left, resting the right ankle just above the left knee. There you are—in your poised starting position.

The Dive & Rise:

Dive into a squat. Feel the glutes stretching? That’s the magic! Push those hips back, and bend that left leg. Once you feel the depth, ascend back to your starting grace. Voilà—one rep down!

Steady as You Go:

If you’re thinking, “This feels wobbly,” you’re not alone! So, if balance is a challenge, grab a chair or align with a wall. And always remember—core engagement isn’t just about abs; it’s your balance guardian.

Tip: Aim for eight reps on each side for a full set. And don’t rush; the beauty lies in the stretch and control.

Let the Figure-four squat be your go-to for those days when you desire both muscle engagement and a sweet stretch. Let’s get squatting—and stretching!

Squat For Runners – 6. Sumo Squat

Sumo squats engage about every muscle in the lower body, including the quadriceps, glutes, hamstrings, and calves.

Not only that, this variation also increases muscular endurance and mobility.

The bodyweight sumo squat is challenging enough, but if you are looking for more, feel free to use a barbell or dumbbell for more training effect.

Proper Form

Mastering The Sumo Stance:

Start with Swagger:

Plant your feet wide apart, wider than your usual squat. Channel your inner sumo wrestler – toes confidently pointing outwards just a tad. That’s your power stance.

The Drop & Pop:

Now, dive! Ensure those heels are glued to the floor. As you descend, think “proud chest” to keep that back straight. Lower until those thighs greet your knees. Relish the depth, then ascend back to that mighty sumo stance. Looking for an extra burn? Throw in a pulse at the bottom.

Rep It Out:

Go for 10 to 12 reps to seal one set. As you groove into this move, you’ll feel the power of the sumo taking over!

Incorporate the Sumo Squat into your routine and feel the comprehensive engagement it offers. From strength to flexibility, it’s all wrapped in this one squat style.

Squat For Runners – 7. Squat Jumps

Add a plyometric effect to your squat by incorporating this variation into your training arsenal.

The squat jump hits the core hard, targets just about every other muscle in the lower body, and will push your endurance and cardio conditioning to the breaking point.

Proper Form

Why Squat Jumps?

Elevate Your Heart Rate: This move doesn’t just sculpt your legs; it gives your heart a workout too. Say hello to better cardio conditioning!

Core Galore: Feel that? That’s your core working overtime to stabilize during those jumps.

Total Lower Body Fiesta: It’s a party down there! Quads, hamstrings, calves – everybody’s invited.

Curious? Dive into it: Squat Jump Video Tutorial

Nail That Form:

Ready Position: Begin with that athletic stance we all know and love. Feel grounded and strong.

Dip & Drive: Now, descend into a half-squat, then – boom! – power up with all your might. Aim for the clouds!

Graceful Landing: Remember, you’re a ninja cat – land softly, absorbing the impact through bent knees. And voila, you’re set for the next explosive jump!

Repeat: Flow through 12 to 15 of these, and you’ve nailed a set.

Additional reading – How to Prevent Overuse Injury

Squat For Runners – 8. Single-leg Squat

This isn’t just another squat variation—it’s THE variation that will redefine strength and balance for you. A challenging move? Absolutely. Rewarding? You betcha!

Why Single-leg Squat?

Solo Spotlight: By using one leg, you really hone in on and target those muscles.

No Weights? No Worries! Perfect for home workouts or when you’re on-the-go. Your body weight is the only resistance you’ll need.

Balance Bonanza: Engage that core! This move requires (and builds!) fantastic balance and stability.

Mastering the Move:

Start in an athletic stance, but let’s mix it up. Ground yourself on your right foot, with the left one stretched out ahead.

Lower yourself, imagining you’re sitting back in a chair. How low can you go while keeping that form pristine?

Pushing through your heel, rise to the starting position. Feel the power of that solo leg!

Stay Tall and Proud: Keep that back straight—no hunching! Posture makes perfect.

Repeat: Target 8 to 10 reps on each leg, and you’ve aced a set.

Squat For Runners – 9. Frog Jumps

This plyometric variation is vital if you are looking to build faster running muscles and power.

I read somewhere that frog jumps are Usain Bolt’s favorite exercise.

Proper Form

Get into your athletic stance, squat down, and let your arms touch the floor. Remember: chest up, gaze forward.

Explode upwards, drive those knees high, and don’t forget to snap those feet together. Feel the power!

As you rise, swing your arms overhead. They’re not just for show—they’ll give you that extra push!

Cushion your landing in a deep squat. Use those legs to absorb the impact.

Repeat: Looking for a full set? Aim for 8 to 10 power-packed jumps.

Squat For Runners – 10. Squat Box Jumps

This is another plyometric squat variation that can help you build explosive power and turbo-charge your running speed.

Just be careful here, there is an element of danger in it, so be safe the entire time. This is, after all, an advanced squat.

Tread carefully.

Proper Form

Jump with Precision:

Stand in front of a sturdy platform. Feet hip-width apart, arms ready for momentum.

Drop into a squat, then explode up, aiming to land softly on the box. Engage your core; this is key!

Land gently in a half-squat on the box. Balance is crucial!

Jump off, but be controlled. Land soft, ready for the next rep.

Challenge Yourself: Feeling unstoppable? Up the box height for a tougher challenge. But remember, always be safe!

Rack up those reps! Shoot for 8 to 10 to finish a set.

Squat For Runners -11. Overhead Squat

This is one of the most sought-after moves in the CrossFit world, and it’s famous for one reason: it delivers.

The overhead squat is vital for improving athletic movement, whether you are a recreational runner or an elite athlete.

Nonetheless, they require high degrees of balance, strength, and flexibility.

So be careful and only do the overhead squat once you have mastered the above variations (and the front squat as well).

Proper Form

Setup: Assume a confident stance, feet shoulder-width apart. Hold a barbell overhead with a grip wider than shoulder width. Your arms should be fully extended.

Steady: Engage your core, ensuring stability. Remember: this squat tests balance, too!

Descend: Push your hips back and squat down, ensuring your arms remain straight and the bar stays aligned overhead. Your hips should sink below your knees.

Rise & Shine: Push through your heels, extending your hips and knees to return to the starting position.

Flexibility & Form: It’s essential to have a limber lower body and strong core activation for this squat. Don’t rush; aim for precise movement.

10-12 reps make a set.

Squats for Runners – The Conclusion

Here you have it!

I hope you liked my 13 squat variations list. Just make sure to start doing them as soon as you can.

In the meantime thank you for reading my post.

Feel free to leave your comments and questions below.

Cheers

David D

The Runners Guide To Isometric Training Exercises

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As a coach, I’ve witnessed the game-changing effects of strength and stability on a runner’s performance

But here’s the thing: there’s an often-overlooked tool that can transform your running game, and it doesn’t require a gym, fancy equipment, or even a lot of space.

I’m talking about isometric exercises.

When I first tried isometric training with P90X, I wasn’t convinced. I love the feeling of movement, the flow of running, and the freedom of hitting the trails. The idea of holding a static position didn’t exactly excite me.

But once I tried it, I was blown away by the results. Isometric exercises are simple, but they pack a punch. They improve strength, stability, and endurance to complement running perfectly.

So, want to strengthen your muscles, sharpen your form, and dodge injuries, all without any fancy equipment?

Let’s dive into isometric training.

What Are Isometric Exercises?

Simply put, isometric exercises mean holding a pose without budging.

Even though you’re still, your muscles work overtime to hold that position, boosting your strength, stability, and stamina.

This type of training has a lot to offer, especially for runners looking to improve their performance and prevent injuries.

When I first held a plank, I expected it to be easy. Spoiler: it wasn’t! The burn in my core, the tension in my shoulders, and the way every muscle seemed to scream for relief showed me just how effective this training style can be.

Now, I use isometric exercises regularly, and they’re a key part of my strength training.

Here are a couple of studies that looked into the impact of isometric training on athletes:

  1. Research published in the Journal of Strength and Conditioning Research shows that isometric exercises can lead to significant improvements in muscle strength and stability.
  2. A study from the Scandinavian Journal of Medicine & Science in Sports found that isometric training can improve joint stability, which is crucial for preventing injuries, especially in high-impact sports like running.

Why Every Runner Should Be Doing Isometric Exercises

Now, you might be wondering, “Why should I, as a runner, care about isometric exercises?” The truth is, they offer a ton of benefits that translate directly to your performance on the road or trail.

Here’s a breakdown of the science behind these simple but powerful moves:

Convenience

One of the best things about isometric exercises? They’re super convenient. You don’t need any equipment, which means you can do them anywhere—at home, during a break at work, or even on vacation. All you need is your body, a small space, and a bit of motivation.

Plus, because these exercises don’t require much time, you can easily fit them into your busy schedule, making it easier to stay consistent with your strength training.

Improved Muscle Stability

A study published in the Strength and Conditioning Journal found that isometric exercises enhance joint stability, which is key for runners. Since running involves repetitive motion, stability in joints like the knees, hips, and ankles can help you maintain form over long distances and uneven terrain. The study emphasizes that holding isometric positions, such as wall sits, can reinforce the smaller stabilizing muscles, reducing the risk of imbalance and injuries.

Injury Prevention Through Core Strength

Core stability is essential for runners, and isometric exercises like planks are some of the best ways to target those muscles. Research from the American Council on Exercise (ACE) shows that isometric core exercises activate deep core muscles more effectively than many dynamic movements. A strong core not only helps you maintain good posture during your run but also minimizes the stress on your lower back and hips, two common areas of pain for runners.

Enhancing Endurance and Mental Toughness

Isometric exercises aren’t just about building muscle—they also teach mental focus and resilience. Research reported that isometric exercises help improve muscular endurance and mental toughness, two qualities that are invaluable during long races. Holding positions like a plank challenges both your mind and muscles to stay steady under pressure, which can translate to a steadier stride and better form on race day.

Improved Flexibility

And it’s not just about recovery. I found that adding these holds to my regular training helped with flexibility too. Holding positions like a deep squat or a calf raise not only made me stronger but also improved my range of motion. Now, I’m much more flexible during my warm-ups, and I’m not as sore after long runs.

Low Impact

What I love most about isometric training is its low impact, perfect for recovery phases. A few months ago, I was dealing with some knee pain after increasing my mileage too quickly.

I needed a way to maintain my strength without aggravating my injury, and that’s when I turned to isometric exercises. They allowed me to work on building strength in my quads, glutes, and calves without putting extra stress on my knees.

6 Isometric Exercises For Runners

Now that you know why isometric exercises are great for runners, let’s dive into some specific moves. These exercises will strengthen the muscles you rely on most while running, like your core, glutes, quads, and calves.

Aim to hold each position for 1 to 2 minutes, and rest for about 30 seconds between each exercise.

Completing one circuit of these exercises will take about 15 minutes, making it a quick but effective addition to your routine.

Isometric Calf Raise

When I first started doing isometric calf raises, I realized just how much stronger my calves needed to be. I could barely hold the position for more than 30 seconds before my legs started shaking.

But after a few weeks, I was up to a full minute. The best part? Climbing hills on my runs became way easier, and I noticed less soreness in my lower legs.

Proper Form

Start by standing tall on the edge of a step or on a sturdy box, with your feet shoulder width apart and knees straight.

Next, rise up onto your toes and try to balance your bodyweight on the balls of your feet.

If you have any balance issues here, then feel free to grab a chair or a wall if necessary.

Hold the position for one full minute then slowly lower your heels to starting position.

Remember these are not your typical calf raises, so hold the pose for as long as you can with good form.

Feel the burn, welcome it, and hold it for longer as you get stronger and fitter.

Isometric Leg Extensions

I have a confession: I used to neglect my quads in my strength routine. That was until I experienced a mild case of runner’s knee.

My physical therapist introduced me to isometric leg extensions, and while it seemed simple at first, I quickly felt the burn in my quads. After a few weeks, my knee pain started to fade, and I’ve kept this exercise in my rotation ever since.

Proper Form

Sit on a chair with your tailbone firmly against the back of the chair, hands resting on the chair with both feet flat on the floor.

Next, while gazing ahead and keeping the back straight, slowly extend your right leg out in front of you, engage your quads, and reach your toes toward your shin as much as you can without losing form.

Hold the position for 30 seconds to one minute, then lower down to starting position and change sides.

Isometric Wall Chair

This one takes me back to my high school track days when my coach would make us hold wall sits for what felt like an eternity. Back then, I didn’t understand the purpose, but now I get it. Building that quad endurance has made a huge difference in my ability to power through the last mile of a race without my legs giving out on me.

Proper Form

Stand with your upper back and back of your head against the wall.

Keep your feet about two feet out in front of you.

Next, while holding your arms across your chest, lower yourself in a slow and controlled manner down by bending your knees until your thighs are parallel to the floor.

Hold this squat position for one full minute, then slowly press back up to starting position.

If this pose was too easy, you can always up the ante by alternating between lifting your right foot for a few seconds then your left.

Split Squat

This move humbled me big time. When I first tried it, I could feel my muscles shaking almost immediately. But I stuck with it, and now I love the feeling of holding that deep lunge position. My hip flexors have never been happier, and I can definitely feel the strength boost in my glutes on my long runs.

Proper Form

Assume an athletic stance with back straight and core engaged, then step into a lunge position , making sure your toes are pointing straight ahead.

Next, make the pose more challenging by sinking down until your front knee is bent to a 90 degrees and your back knee nearly touches the floor.

This is the split squat position.

Hold for 30 seconds to one full minute, then push yourself back up to starting position, then switch sides.

Forearm Plank

When I first added this to my routine, I thought, “I’ve got this.” But around the one-minute mark, I realized just how intense it really was. Planking has made a huge difference in my core stability, which helps keep my form in check during those final grueling miles.

This is a great move to increase strength and endurance in your core muscles and shoulders.

Proper Form

Assume a plank position with the forearms on a well padded mat, back straight, and body forming a straight line.

Next, tighten your abs, squeeze your glutes, and hold the pose for one to two minute to complete one set.

Squat Hold

The squat hold is another one of those exercises that look deceivingly simple. But when you’re halfway through holding that position, you’ll understand why it’s so effective. This exercise has helped me build strength in my quads and glutes, and it’s made a noticeable difference in my running performance.

Proper Form

Start by standing with your feet about shoulder-width apart, core activated and back straight.

Next, bend your knees and squat down so your thighs are parallel to the floor.

Imagine that you are sitting on imaginary chair, and hold the pose for one to two minutes.

If you’re thinking of trying these exercises, my best advice is to stay consistent. You don’t need to do them every day, but adding them once or twice a week can do wonders for your strength and stability. Remember to start slow, focus on good form, and embrace the burn. Trust me, your running game will thank you for it!

Isometric Exercises for Runners: FAQ

I know that you have more than one pressing questions about iso training for runners. Let me address some of the most common ones.

How often should I do isometric exercises?

Ideally, incorporate isometric exercises 2-3 times per week, either post-run or on designated rest days. Since these exercises are low-impact, they’re less taxing on the body, making them perfect for active recovery days. Consistency is key to building stability and strength, so aim to add them regularly without overloading your routine.

What’s the best way to add isometric exercises to my running routine?

A great approach is to add isometric holds at the end of your regular strength workout or run. Exercises like planks, wall sits, and glute bridges can be seamlessly integrated as a “finisher,” helping reinforce the stabilizing muscles you used during your run. Try holding each position for 20-30 seconds, then increase the time as you get stronger.

Are isometric exercises suitable for beginners?

Absolutely! Isometric exercises are accessible to all fitness levels. Beginners can start with shorter holds (10-15 seconds) and focus on maintaining good form. These exercises allow you to build foundational strength and stability without needing any equipment, making them a perfect addition to any runner’s training plan.

Can isometric exercises replace traditional strength training?

While isometric exercises are excellent for building stability and core strength, they’re best used as a complement to traditional strength training rather than a complete replacement. Traditional strength moves, like squats and lunges, target dynamic power and range of motion, while isometrics focus on stabilizing and holding muscles under tension. Together, they create a balanced approach, helping you build both power and control.

What if I have an injury?

If you’re dealing with an injury, isometric exercises can actually be a safe way to maintain strength without adding strain. For example, holding a static position like a wall sit or glute bridge is gentler on joints than dynamic movements. However, always consult with a sports therapist or healthcare provider to ensure you’re performing exercises safely and avoiding any positions that might aggravate your injury.

Conclusion: 

Adding isometric exercises into your training routine can be a game-changer. They strengthen key muscles, improve flexibility, and help prevent injuries—all without requiring much time or equipment.

Whether you’re a beginner or an experienced runner, these exercises can help you become stronger, more resilient, and better equipped to handle the demands of running.

So, give them a try! Add them to your weekly routine, and you’ll soon notice improvements in your strength, endurance, and overall running performance.

Keep training strong, and feel free to leave any questions or comments below!

The 30 Minute Jump Rope Workout For Runners (+22 Advanced Exercises)

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woman doing Jump Roping Workout

Looking for a jump rope workout you can do at home? Then you’ve come to the right place.

Jumping rope is one of the best exercises to improve endurance, build strength, and burn calories in as little as 15 minutes. You don’t need a lot of gear or space, and you can jump rope virtually wherever and whenever you want.

In today’s article, I’m going to share with you the full guide to getting started with jump rope training, no matter your experience level.

By the end, you’ll learn more about:

  • The benefits of skipping rope
  • Can jump roping help you lose weight
  • How to choose the right jump rope
  • What jump rope is best for beginners
  • Proper jump roping technique – how to jump rope
  • How to get started
  • Where should you jump rope
  • Beginner Jump Rope Workout
  • 22 Intermediate and advanced jump rope exercises
  • And so much more

Sounds great?

Let’s lace up and dig in.

Benefits of Jump Rope Workout For Runners

Before I get into the list of jump rope moves, let me first explain some of the perks of skipping rope as well as how you can make use of it to achieve your fitness goals.

Improves athletic performance

There is a reason why elite boxers, tennis players, and some of the best athletes in the world use jump roping regularly: it delivers.

This training tool can help you boost agility, balance, speed, and coordination, helping you become the best runner (and athlete) you can be.

Iron Calves

The rope will help build endurance and strength in your calves—one of the most important of all running muscles.

Powerful calves can help you run further and faster while reducing the risks of injury.

Increased Speed

The rope can also help you increase your running speed by training your legs to decrease ground contact time, helping you be light on your feet and boosting stride frequency.

Sheds mad calorie

Sure, running burns a lot of calories, but so does jumping rope.

According to a study, 10 minutes of nonstop rope jumping at 120 RPMs can burn as many calories as jogging for 30 minutes, 720 yards of swimming, or two sets of tennis singles.

Pass a Plateau

The rope can help if you’re facing a plateau or just want to change things up.

This tool can be a great alternative training tool to boost your energy, strength, speed, and athletic performance without spending more time in the gym.

It’s convenient

Yeah, obviously, you can practically do jump rope training almost everywhere.

You can virtually perform jump rope exercises almost everywhere. It’s a simple and quick workout. You can take a jump rope with you wherever you go. You can perform the exercises at home, or you can take it outdoors. It’s really up to you.

Jump Rope Workout For Runners
Fitness/sport and healthy lifestyle concept – Jumping/skipping rope with blue handles on white wooden background

Jumping Rope is Cheap

A good jumping rope will not cost you more than $10 if you don’t have a jump rope someplace in your house.

Of course, top-of-the-line brands made with the best materials will cost more but nothing more than $60.

Additional resource  – Trx workout for runners

Choosing the Right Jump Rope

The fitness market offers plenty of different types of jump ropes to choose from, each with specific pros and cons. Choosing the one for you can seem overwhelming with the differences between styles.

But fret no more. I got you covered when it comes to choosing the best jump rope for beginners. Just keep on reading.

Material

For starters, make sure you’re choosing a good rope made of the right materials.

When choosing a jump rope, it’s key that you check the rope’s material for density and thickness. Most jump ropes are made out of either cotton, polyester, or nylon and are generally braided to prevent them from tangling.

For example, with a PVC rope which tends to be ticker and low density, you’ll air resistance as you can pick up the pace. But if you’re training with a steel skipping rope, which tends to be dense and thin, you’ll be able to achieve a greater speed.

For beginners, PVC or clothing jumping ropes are the way to go.

The Rope Length

Now that you know what a good rope is made of, make sure it’s of the right length for you. Exercising with a rope that’s short or too long for your height can cause tripping and injury.

As a general rule, the handles should extend to your arms while standing straight in the middle of the rope. Overall, I’d recommend getting a jump rope that’s around three feet longer than your height. So if you’re 6 feet tall, buy one that’s roughly 9 feet long.

Don’t worry if you buy a rope that’s too long. Most jump ropes have adjustable handles to increase or shorten the length, so readjust the length as needed.

More Challenge

Want to take your rope skipping training to the next level? Go for a weighted rope.

Not only a heavier jump can intensify your workouts, but it also helps you learn the proper form and rhythm for mastering skipping rope exercises.

Why? Because a weighted jump rope allows you to slow down your rotations, letting you feel the rope turning around your body. This, in turn, makes it easier to time your jumps. This also allows you to keep a nice consistent pace with your jumps better than if you use a light one.

Just make sure to experiment with various weights of cables until you find the most comfortable one.

Jump Rope On The Right Surface

Surface also matters.

If you’re just a beginner, you’d want to slowly prepare your muscles and joints for the high impact of jumping. That’s why, as a rule, perform your jump rope training on an impact-friendly surface—one that has enough padding to absorb impact.

I’d recommend a firm surface, like a wood floor (like a basketball court), a thin carpet, or rubberized flooring.

Jump Rope Workout For Runners – The Correct Form

Good. Now you have a jump rope of the perfect make and length for you. The next thing to do is to start practicing a few basic moves.

That’s where proper form comes into the picture.

Here’s the truth.

Skipping rope isn’t rocket science, but there are a few details you need to be aware of. This not only helps you get the most out of your workout but also reduces injury risk. You’ll also have a more enjoyable experience while jumping rope.

Here’s what you need to know to master the art of rope jumping.

  • Stand tall, feet shoulder-width apart while grabbing the jump rope by the handles behind you. Make sure your hands are about the same distance apart from the centerline of your body.
  • Keep a tall and neutral spine, chest, and head up while gazing forward. Your shoulders should be pulled back, and elbows held back and down.
  • To start the movement, rotate your forearms forward and then your wrists to produce momentum. Most of the rope rotations should be generated by your wrists. Minimize movement within your shoulders and elbows.
  • Hop consistently by minimizing the space you create between your feet and the ground. Aim for jumps around one to two inches off the floor, jumping high enough to clear the rope.
  • Keep your knees slightly bent throughout the rotation, then land softly on the balls of your feet every jump. Striking the ground heel first instead of the toes can put extra stress on your body.
  • Keep your back neutral while having a slight posterior pelvic tilt, with the elbows close to the sides of your body
  • Your chin should be tucked throughout the rotations as if you were holding an egg under your chin.
  • Avoid double jumping, which is jumping twice before the rope comes around

The 30 Minute Jump Rope Workout For Beginners

Without further ado, here’s the beginner jump rope workout to get you started on the right foot.

Warm up First (like usual)

After five minutes of jogging in place, do 12 to 15 reps of torso twists, shoulder rolls, calf raises, and cross crawls.

Next, get your body ready to jump by doing at least one minute of shadow jumping. Try rotating your wrists as if holding a rope to simulate real-life rope jumping. After the warm-up, perform the following jump rope workout exercises:

One Minute of Forward jump

This is the most basic jump.

Swing the rope over your head and jump over it with both feet on every rotation. You don’t have to jump too high, just high enough to clear the rope. Keep it up for one to two minutes, then take a 30-second break before you move to the next exercise.

One Minute of Alternate-foot Jump

Instead of jumping over the rope with both feet at once, alternate by landing on your right foot, then on your left foot on each rotation.

Imagine that you are running in place, and stay on the balls of your feet the entire time. Continue for one to two minutes, rest, then move to the next exercise.

One Minute of Side-to-side Jumps

Do the basic jump, but jump from side to side using both feet as you swing the rope. Keep it up for one to two minutes, rest, then move to the next exercise.

One Minute of Double Jumps

Jump high enough in the air, or swing the rope fast enough, to pass the rope under the feet twice before landing. This one is challenging, so do your best to stick with it for at least one full minute.

If you lose form, just get back on it. Continue for one to two minutes, rest, then move to the next exercise.

One Minute of Single Foot Hops

Start jumping over the jump rope on your right leg for 30 seconds, then switch sides without stopping. Get into a rhythm here. Keep it up for at least two minutes, then repeat the whole circuit two to three times.

Intermediate and Advanced Jump Rope Exercises To Try

Once you’ve mastered the beginner jump rope exercises shared above, it’s time to make your workouts more challenging and varied by trying the following, more advanced jump rope exercises.

Enjoy!

Jump rope Heel Toe Step

Frog Jump

Mike Tyson Jump Rope Squats

Jump Rope Mummy Kicks

The Boxer Skip

Jump Rope Burpee

Double Side Swipe

Double Unders

Criss Cross Double Unders

Backward Jumping

Jump rope jacks

Elevate 360 Wrap

Side Under Jumps

Jump Rope Half and Full Twist

Mic Release

Side Swing Cross Over

Skier & Bell Jumps

Jump Rope Criss-Cross

Jump Rope Side Swings

High knees

Push-Up Jump

Bonus – The Hybrid Total Body Jump Rope Workout

Once you’ve mastered the basic jump rope routine, feel free to move on to more challenging workouts.

For example, you can mix up jump rope exercise and calisthenics, just like in the following routine:

This challenging routine can be performed anywhere. All you need is a rope, your bodyweight, and some space.

Be careful, though. The workout is pretty intense as it will boost up your heart rate and work your calves, quads, core, triceps, and biceps.

  • One minute of basic jump
  • 25 push-ups
  • One minute of frog jumps
  • 25 floor dips
  • One minute of boxer skips
  • 30 air squats
  • One minute of high knees
  • 20 lunges on each leg
  • One minute of double unders
  • 90-second plank hold

Repeat the circuit two to three times.

Conclusion

There you have it!

Today’s article provides you the best jump rope workout for runners to get started  as well as taking your training to the next level. The rest is just details.

Please feel free to leave your comments and questions in the section below.

Keep training strong

David D

Kettlebell Kings: 9 Top Exercises to Revolutionize Your Running Performance

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woman performing Kettlebell Exercise

If you’re aiming to enhance your overall running prowess and become a better runner, it’s time to shift your focus to training those running muscles for improved strength, core stability, balance, and endurance.

The solution? Kettlebells.

These versatile training tools are just what you need to level up your running game, helping you run with more strength and speed while torching calories along the way. Kettlebell exercises are renowned for being among the best for full-body strength and conditioning, making them a perfect fit for runners.

The beauty of kettlebells lies in their efficiency—they deliver a killer workout in under 20 minutes. What’s more, kettlebell training won’t bulk you up but will instead build strength in essential running areas like your glutes, legs, and core.

In this article, we’ll explore the top 9 kettlebell exercises tailored for runners, providing three workout routines that will have you swinging, lifting, and pressing your way to the next level of running excellence.

Are you ready to take your running to new heights? Let’s dive in!

1. The Cardio Blaster Workout

This workout will have you sweating and panting for a breath in no time, and it’s ideal if you are looking to improve your power and speed while also improving endurance in your muscles.

Just pace yourself here and make sure to pick a relatively lightweight because you will be doing a lot of reps with each move.

Swing

Kettlebell Swing

Begin by holding the kettlebell with both hands using a two-handed, overhand grip. Stand with your feet slightly wider than hip-distance apart, toes pointing slightly outward.

To perform the swing exercise, bend at the hips until the kettlebell is hanging between your legs. While engaging your core muscles, swing the kettlebell up by explosively extending through the hips and knees. Allow the weight to swing back to the starting position. This completes one rep.

Aim to do 16 to 20 reps to complete one set and aim for three sets.

Snatch

Kettlebell Snatch

Stand with your feet shoulder-width apart and hold the kettlebell with an overhand grip. Squat down until the kettlebell is positioned between your feet.

Explode up out of the squat and drive the weight overhead by pulling it along a vertical path in front of your body in one fluid motion. Pause momentarily at the top.

Lower the kettlebell down to the starting position. Perform 16 to 20 reps on each side to complete one set. Aim to do three sets of this exercise.

You can refer to the provided YouTube links for visual demonstrations of these exercises.

Thruster

Kettlebell Thruster

Begin by grabbing two kettlebells, one in each hand, and clean them up to shoulder height by extending your legs. This is your starting position.

To perform the thrusters, squat down while holding the kettlebells in your hands pause for a second. Then, reverse direction and stand up by pressing through your heels and extending your arms overhead. This completes one rep.

Aim to perform 12 to 16 reps to complete one set. Aim to do three sets of this exercise.

2. The Strength Builder Workout

For strength, do this workout. Make sure to pick a really challenging weight and perform the exercises in a slow and controlled manner.

Proper form is king here. This routine will help you build muscles all over your body with an emphasis on the glutes, quads, and core, key running muscles.

Kettlebell Front Squat

Hold two kettlebells in front of your shoulders.

Assume an athletic stance with your feet shoulder-width apart. Next, squat down by bending at the hips until your thighs are parallel to the floor.

Pause for a moment at the bottom of the squat. Then, stand back up by pressing through your heels and extending your knees and hips. Maintain a straight back and keep your knees pointed in the same direction throughout the movement.

This completes one rep. Aim to perform 10 to 12 reps to complete one set. Aim for three sets of this exercise.

Kettlebell Deadlift

Stand with your feet shoulder-width apart, with the kettlebell on the floor between your legs.  Pull your shoulders back, engage your core, and squat down to grab the kettlebell. Lift the kettlebell while keeping your chest high and squeezing your glutes.

Pause for a moment at the top of the movement. Squat down and lower the kettlebell to the floor to complete one repetition.

Aim to perform 8 to 10 reps to finish one set. Aim for three sets of this exercise.

The Turkish Get-up

Begin by lying face up on the floor while holding a kettlebell in your right hand, with your arm fully extended above your chest. This is the starting position.

To perform the Turkish Get-up, lift the kettlebell toward the ceiling as you roll up onto your left elbow by driving your right foot into the floor. Push yourself up to a standing position, keeping the kettlebell lifted overhead.

Stand tall with the kettlebell locked overhead, maintain a straight back, and pause for a moment. Reverse the movement back to the starting position, and then switch sides.

Perform 6 to 8 reps on each side to complete one set. Aim for three sets of this exercise.

3. The Core Ripper Workout

Kettlebells are so famous because they are some of the best core exercises there is. Therefore, here are 3 core moves to help you sculpt your core and build a strong midsection.

Kettlebell Plank with Row

Assume a plank position with your back straight, core engaged, arms straight, and hands grasping two kettlebell handles. Take a deep breath, then raise one kettlebell up until it reaches your hip.

Pause for a count of three at the top of the movement, then lower it down. Switch sides to complete one repetition.

Perform 10 to 12 reps to complete one set. Aim to do three sets of this exercise.

Kettlebell Windmill

Start by holding a kettlebell with your right hand and lift it up overhead while locking the arm and keeping the elbow straight, with your eyes on the weight throughout the movement. Turn your left foot out at a 45-degree angle.

Hinge at your hips until you can touch your left foot or the floor with your left hand. Pause for a moment at the bottom of the movement. Lift back to the starting position while keeping your legs straight, and the kettlebell lifted overhead.

Change sides to complete one repetition. Aim to perform eight reps to complete one set. Aim for three sets of this exercise.

Russian Twists

Sit on the floor with knees bent, feet about hip-distance apart, and core engaged.

Next, hold the weight with both hands at chest level, lean back, lift the legs off the floor, then rotate your torso from right to left, lightly tapping it to the ground with each rep.

Do eight reps on each side to complete one set.

Aim for three sets.

Featured Image Credit – Ville Cotimaki via Flickr

The Best Stadium Workout Routine For Runners

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Stadium Runners Workout Routine

If you’re anything like me, then running the same route over and over again can get, really, tedious.

Therefore, spicing up your running program is of paramount importance, especially if you are serious about keeping up for the long haul.

Stadium workout Enters the Picture

Taking your runs into a stadium might be the exact thing you need to spice your workout routines, or even make it more challenging.

Stadium Workout Benefits

You can do so many things in the stadium other than running laps or doing boring crunches.

You can work on all facets of your fitness, from speed, to strength and endurance.

Plus, the stadium also offers an endless option list of workouts to do.

You just need to show up and do them.

No special equipment needed.

The stadium has a lot to offer, from the track, the stairs, the sideline benches to the field, the stadium is really a universal gym in itself.

And as a runner, you should really do your best to make the most out of it.

The best thing about the stadium is the stairs.

Upstairs running recruits more leg muscles—including hamstrings and glutes— than running on flat surface.

In other words, upstairs running is just like hill running, but on steroid.

The Stadium Workout Routine

Here is an interval stadium workout I try do at least once every couple of weeks.

I usually do this workout in the stadium near my apartment, but you can also do it wherever there are bleachers.

Notice, this routine is about more than running.

I also included three bodyweight exercises to the routine to help make things more challenging.

Nonetheless, if you are just in the mood for a cardio workout, then feel free to sprint and run the stairs as much as you like.

Perform the following stadium exercises back to back, with minimum rest between each exercise.

Shoot for at least three to five total rounds, depending on your fitness level of course,

It should take you roughly 15 to 20 minutes to finish the first circuit.

Just make sure to pace yourself and listen to your body the entire time.

runner exercising in a stadium

Warm Up First For your Stadium Workout

Jumping into a stadium intense workout without a proper warm-up is like flirting with disaster.

As usual, be sure to start your workout with a proper warm –up.

Jog slowly for 5 to 10 minutes to get your blood pumping and heart rate up.

Then, do some dynamic exercises to warm up your body from head to toe.

This will improve your performance as well as prevent premature fatigue and injury later on.

Stadium Exercise 1: High Knees

Run in place as you pull the knees as high as possible toward your chest with each step.

Keep it up for one to two minutes and do it as fast as you can with good form.

Stadium Exercise 2: Sprints

Start at the straightway section of the track, then sprint at full effort for a 100m.

Rest for 30-second, then sprint back to the starting position.

Additional resource  – Trx workout for runners

Stadium Exercise 3: Burpees

Assume a hip-width distance apart stance, and place your hands on the ground in front of your feet.

Next, hop your feet back to a full push-up position, perform a push-up, then hop your feet back and explosively jump up the air as high as possible.

Do as many reps as you can in one minute with good form.

Stadium Exercise 4: Stair Sprints

Run up the stairs from section to section as fast as possible while driving your knees up and using your arms to keep momentum.

Next, walk down for recovery.

Stadium Exercise 5: Elevated Pike Pushups

Begin by standing with your back to a bench.

Then assume a downward dog position with hands a bit wider than shoulder-width, placing your feet on the bench behind.

That’s your starting position.

Next, bend your elbows and slowly lower your head until it’s just a couple of inches off the ground, pause for moment, then push back up to starting position.

That’s one rep.

Do AMRAP in one minute then move to the next exercise.

Stadium Exercise 6: Double-step Run

https://www.youtube.com/watch?v=SEdkl9dz_Oo

Sprint up the stairs as fast as you can while striding powerfully to skip a step with each stride.

Stadium Exercise 7: Double-leg Hops

Begin by standing in front of series of steps with feet shoulder-width apart and arms overhead.

Next, drop into mid-squat position, and jump up and forward onto the first step, land softly with your knees slightly bent, then and without delay jump onto the second step and so on, until you reach top of the stairs or until you can do no more.

Turn around and slowly walk back down.

Rest for one to two minutes then repeat the whole circuit for two to three times.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Conclusion

There you have. This stadium workout routine  is a fantastic addition to your workout routine, as long as you choose to perform these stadium exercises on a regular basis. The rest is just detail, as the saying goes.

The Best Leg Workout for Runners – 8 Lower Body Exercises To Improve Running Performance

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runner doing Legs Strength Exercises

Are you looking for the best leg workout for runners?

Then you have come to the right place as I’m sharing with you a serious of lower body exercises that every runner should do.

But, first things first, why should bother with strength training

Here’s the truth.

As a runner, strength training in the gym is no longer an option—it’s a necessity.

I cannot emphasize it enough.

If your goal is to prevent injury and become the best runner you can be, then you should strength train.

If you really want to improve your race times and become the best runner you can be, and I dare say it again, you need to strength train.

In other words, if you consider yourself a runner, then you should run to the strength room as well.

No buts, and no coconuts about it.

I am sharing short but effective leg strength workout for runners you can do in the gym to help keep your muscles working in harmony and prevent running injuries.

The right lower body workout routine should make them strong and bulletproof your lower body from common overuse injuries, like runner’s knee and stress fractures and other ailments.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way.

This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner.

And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Click HERE to get The Runners Blueprint System today!

The 30-Minute Leg Workout For Runners

Perform these 8, runner-friendly, exercises and the workout routine I’m sharing with you below to build strong, powerful legs.

Leg Exercise for Runners 1 – Lunges

Targeted Muscles: Glutes, quads, calves.

Begin by standing with your feet shoulder’s width apart while resting a bar on the back of your shoulders, or holding dumbbells at the side.

That’s your starting position.

Next, take a giant step forward with your right foot, keeping your left foot planted on the ground.

Bend your right knee at a 90-degree angle, while simultaneously lowering your left leg toward the floor.

To complete one rep, push back up to the starting position and switch sides.

Do 10 to 12 reps on each side to complete one set.

Aim for five sets.

Leg Exercise for Runners 2 – Calf Raises

Targeted Muscles: The calves.

Begin by standing with your heels hanging off the edge of a step or a sturdy box, holding two dumbbells by the side.

Make sure to stand as tall as you can with the back straight the entire time.

Next, drive the balls of your feet into the step, then raise your heels as high as you can, pause for a count of three, then slowly lower the heels down to the starting position.

Aim for five sets of 12 to 16 reps to complete one set.

Feel free to up the ante by increasing weight and number of reps if the exercise is not challenging enough.

Additional resource – Maintaining muscle during marathon training

Leg Exercise for Runners 3 – Squats

Targeted Muscles: Quads, glutes, calves and core.

Assume an athletic position with feet shoulder-width apart, toes pointing slightly outward, and back straight.

Next, place a barbell across the back of your shoulders and traps, then squat down, bending the knees, until your thighs are parallel to the ground, pause for a moment, then push back up through your heels to return to starting position.

That’s one rep.

Make sure to keep your knees tracking over your toes through the squat motion.

Do 10 to 12 reps to complete one set.

Aim for five sets.

Additional reading – How to Prevent Overuse Injury

Leg Exercise for Runners 4 – Sumo Squats

Targeted Muscles: Inner thighs, and quads.

Assume a wider stand with the feet pointing further out than they would with the classic squat.

Make sure to load a barbell of a challenging weight and place it across the back of your shoulders and traps.

That’s the starting position.

Perform the sumo squat by sitting back until your thighs are parallel to the ground, then slowly come up to starting position.

Make sure to keep your back straight and knees tracking over the toes the entire movement.

You should feel your inner thighs on fire during this exercise; otherwise, you are not doing it right or are not using enough weight.

Do five sets in the 10 to 12 rep range.

Leg Exercise for Runners – 5 – Leg Presses

Targeted Muscles: Quads, glutes, calves, hamstrings.

Climb into a leg press machine, and place your feet hip-width apart on the platform.

Make sure that your heels are flat with the toes facing a bit outward.

To perform the move, slowly lower the platform until your knees are bent at a 90-degree angle, then press the platform back up until your legs are nearly straight.

Please don’t allow for a full locking in the knees.

Do five sets of 12 reps each.

Leg Exercise for Runners 6 – Single-leg Deadlifts

Targeted Muscles: Hamstrings, glutes.

Stands tall with feet hip-width apart and hold a pair of light dumbbells in each hand.

That’s the starting position.

Next, bend at the hips and raise your right leg behind while engaging your core muscles, then hinge forward and gradually lower your torso down as far as possible, pause for a second, then return to starting position.

Shoot for 8 deadlifts on each side to complete one set.

Aim for 5 sets.

Leg Exercise for Runners 7 – Lunges With Rotations

Targeted Muscles: Quads, glutes, calves and core.

Stand with feet wide and parallel, grab two light dumbbells with arms straight out sideways, then step forward into a lunge.

Next, lower your body into the lunge and rotate your torso 90 degrees to the right, then another 90 degrees to the left.

Next, take another step forward and repeat the motion.

Aim for 10-12 reps on each side to complete one set.

Do 5 sets.

Leg Exercise for Runners 8 – The Cable Knee Drive

Targeted Muscles: Hip flexors and glutes.

Begin this exercise by securing a strap around your right ankle then attaching it to the low cable pulley.

Next, while standing 1 to 2 feet away from the stack on one leg, drive your right knee explosively up in front your chest.

Do 10 to 12 reps on each side to complete one set.

Aim for five sets.

Additional resource – Clamshells for runners

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The Best Leg Workout for Runners  – Conclusion

Here you have it! This is an amazing leg workout for runners you can do a few times a week reap huge gains.

This is a really powerful leg workout for runners. But you need to put it into action ASAP. The speed of implementation is what matters most.

Here are moret strength exercises for runners.

In the meantime thank you for reading my blog.

David D.

Featured Image Credit – OK Photographer via Flickr