How to Protect Yourself From Dogs While Running

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Looking on advice on how to protect yourself from dogs while running? Then you’re in the right place.

Imagine yourself enjoying a run on the trails or around the neighborhood when, and out of nowhere, a hostile dog runs up to you at light speed with fangs barred and bad intentions.

Do you know what you should do?

If your answer is no, then keep on reading…

As much as I love dogs—and all animals for that matters—I don’t really like being chased, or attacked, by them while  running.

In fact, dogs can be a runner’s worst nightmare when they go on the offense.

In fact, every outdoor junkie—whether it’s a runner, a biker, walker, etc. —has a story about an up-close-and-personal-encounter with a hostile dog.

And this is no news.

There are plenty of stories about runners who were injured by dogs while hitting the pavement.

Take, for instance, this tragic story of the 63-year old woman who was mauled to death by four dogs during her morning jog in Palmdale, or Littlerock, California.

Of course, these attacks are not everyday occurrences, but it’s well worth the effort to know how to proceed in the off chance of a dangerous encounter.

Try a Dog Repellent Spray For Runners

The Statistics

About 4.7 million people get bitten by dogs each year in the United States, and out of those incidents, 1 out of 5 ends up in the emergency room and requires medical attention, and 17 result in death according to the American Human Association, with roughly 55 percent of all fatal dog attacks in the US committed by pit bulls

Therefore, learning how to handle the situation is of utmost importance—especially if you do a lot of outdoor running in not-so-safe and/or unfamiliar areas.

how to Protect Yourself From Dogs While Running

As you already know, prevention is better than cure, so before showing you how to fend yourself off a vicious dog, it’s crucial to look at ways you can avoid such encounter completely. And of course, these measures aren’t just about using a dog repellent spray for runners.

Here are a few ways to help you avoid a violent clash with an angry four-legged tail-wager.

Know your Route

This shall come as no surprise, but the best advice I can ever give you when it comes to avoiding dog attacks, is to be aware of your environment, period.

Here is how to increase your awareness while hitting the pavement:

  • Keep your eyes on the route ahead of you. If you spot one in the distance, be sure to keep a safe distance between your and a dog—even on lead— change direction or simply cross the street.
  • Avoid running in areas where there are dogs on the loose or where neglectful owners don’t provide their dogs with enough care and attention, allowing them to roam freely.
  • Run distraction free. Leave your headphones at home as doing so can help stay aware and be conscious and aware of your surroundings, especially in not-so-safe and/or unfamiliar areas

Read their Body Language

In most cases, reading the dog’s body language will tell you everything you need to know about how to proceed.

So learn to recognize the warning signs of an impending attack so you can get safe while you can—with your limbs intact.

Here are some of the telltale signs you need to keep an eye on:

  • Tense body with the hackles—the area between the tail and shoulders—up and ears erect.
  • Loud growling
  • Furrowed brows
  • Drooling from the mouth
  • Flicking tongue
  • Backing away while growling
  • Stiff tail, or held high and wagging faster than normal.
  • Intense stare with eyes wide with rage

If any (or a combination) of the above is on the scene, be sure to put a safe amount of space between you and the dog.

In Case You are Chased…

If and only if things escalate and you couldn’t avoid the attack, do the following:

Stop in Your Tracks

The first thing you need to do is to calm down, stop running, and stand still with your arms folded across your chest to not activate the dog’s prey drive —according to most dogs’ experts, this is the best approach.

Even if every cell in your body wants to run in the other direction, you need to fight that and stand your ground.

Bolting in the other direction will only make things worse.

The only scenario in which you should keep on moving and running is if you know that you can get behind a barrier, such as a car, bench, or tree to separate you from the dog.

Otherwise, stand still and control your nerves.

No Eye Contact

Looking straight into the dog’s eyes can feel threatening to most dogs out there, which will only make them more aggressive and territorial.

Therefore, be sure to avert your eyes but keep the dog in your peripheral vision the entire time.

But as a rule of thumb, never turn your back to the dog as it can be interpreted as a sign of weakness.

Use the Right Commands

If the dog persists, face him and while using a deep and firm voice, command him to “back away” using a strong and confident voice.

If the owner is close by, call them.

Hopefully, he’ll intervene and call off the dog.

Check this youtube clip for more tips on using commands:

If You Got Attacked – How To Handle it The Right Way

If all else fails, it’s time to on defensive mode and protect yourself.

Here is what you need to do here;

Try a Dog Repellent Spray For Runners

Spraying an attacking dog with mace is one of the things you can do to stop the attack in its track. This might be  the best weapon to defend against dog attack

Of course, this might sound terrible, but this option actually doesn’t hurt the dog, and will really save you a lot of trouble.

However, this is not a fool-proof solution.

Factors like wind speed, your aim and your mental and emotional state have a say, and in some cases, you could end up making the dog more aggressive if you don’t know how to the use pepper spray right.

Hence, I don’t think it’s the all end of all your prayers when it comes to dealing with dogs attacks—but it is still an option to consider.

Even so, if you are serious about this option, then be sure to look for dog repellent when you are scouting the market for a pepper spray.

These are designed to fend off attacking dogs.

Give it Something to Chew On

If it’s possible, give the dog something to chew on.

It’s better than tearing up your own flesh.

Therefore, put something between the dog’s teeth and your body.

This could be a loose fitting piece of fabric, your jacket sleeves, a stick, or anything that could separate the two of you.

If the worse happen, and the dog is inches away from biting you, let it bite your shins or forearms—that is better than getting bitten in your face, throat, or any other sensible area.

And do your best not to panic.

Do Not Pull Away – Fight Back

Whatever you do, do not pull away as that will only tear the skin and make things worse.

Instead, defend yourself by kicking or hitting the dog in the back of the head, nose or throat, busting its head, choking it, breaking its knee, etc.

If you have a heavy object or a weapon, like a stick, rock, brick, you should use it to hit the dog and keep using it until the dog retreats or loses consciousness.

Also, as you are fighting the dog, be sure to yell for help.

Yell something that you know will have others attention, such as “TERRORIST!” “FIRE!”

Roll into a ball

This is the worst case scenario, so pay special attention to this, probably life-saving, advice:

If the dog takes you down, curl into a ball by tucking your knees and placing your hands behind your neck to cover your head, making sure to protect the soft tissue areas such as your face, throat, and belly.

Also, make sure to keep your hands in a fist to guard your fingers.

Post Bites Measures

If you got bitten, then the first thing you need to do when you get home is to wash the wound carefully with warm water and soap to gently cleanse it and examine it.

If it’s nothing serious, treat it yourself and dress the bite using a topical antibacterial such as bacitracin and a sterile band-aid or sterile bandage.

Next, keep cleaning the wound every 24 hours while looking thoroughly for any signs of infection, including increasing swelling, redness, warmth, oozing pus or drainage—these are the warning signs of infection, and you should see a doctor and get checked out if any of these symptoms arise.

Nonetheless, to err on the right side, a visit to the doctor is the right course of action if you ask me.

Better be safe than sorry.

The doctor will be able to assess the injury better.

In most cases, he might suggest you take antibiotics to prevent infection and receive a tetanus shot, or a series of preventative shots called rabies post-exposure prophylaxis.

vicious dog attacked me while running

Report It

Yes, snitch on the dog.

Report the incident to your local police department, animal control as well to the owners, if you can find them, immediately after the attack.

Also, be sure to talk with the owner.

Start with a genuine attitude.

Perhaps the whole accident was a once-in-a-lifetime thing and won’t happen again.

Nonetheless, if the owner is a complete a$$hole, then you MUST take things to the next level.

And in case you got hurt badly, consider taking legal action against the owners—that will teach them something.

Dogs can be a danger to the community should they be neglected.

Here’s the full guide to preventing animal attacks while running.

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 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.

Top 6 Bike Workouts for Runners – The Runners Guide to Cycling

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runner doing cycling workout

Looking for the best bike workouts for runners? Then you’ve come to the right place.

Just because you proudly call yourself a runner doesn’t mean you should scoff at other forms of training, especially when it’s a cycling workout.

In fact, cycling, the right way, can actually make you a faster and less injury-prone runner.

That’s why it’s one of the best cross-training options for runners.

In today’s post, I’m sharing with the beginner’s runner guide to cycling for cross-training.

By the end of this guide, you’ll learn:

  • The Benefits of Cycling for Runners
  • Cycling Vs. Running Muscles
  • Beginners Gear Guide To Cycling
  • How to Cycle the safe way?
  • Should you try a spinning class?
  • How to Improve your Cycling form
  • Running and cycling training plan
  • The Best Cycling Workouts for Runners

Feel excited?

Let’s spin.

*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are our own. 

The Benefits of Cycling for Runners

Cycling is, hands down, one of the best cross-training exercises that complement running, whether you want to go all serious about it (I’m not), or just do it every now and then (which is my thing).

Here are some of the main reasons:

Targets all major running muscles. Cycling builds strength and power in major leg muscles, such as the glutes, calves, and quads—key running muscles.

Low impact. Cycling targets these muscles in a non-load-bearing manner. Basically, the pedal helps you to continue the movement impact, so your joints bear little weight.

Improves leg turnover. A high cycling cadence—of roughly 90 revolutions per minute or more—improves leg turnover that translates very well to running.

Many workouts. Just like running, you can do all sorts of workouts on your bike, including interval sessions, tempo rides, hill rides, and long steady ride workouts to build endurance. The best cycling workouts for runners are those routines that mimic standard and classic run workouts, just like the ones I’m sharing with you below.

Great for recovery. Or should I say, active recovery, which is any sort of low-intensity low-impact exercise after a hard workout.

Active recovery can increase blood flow, soothe muscle soreness, reduce joint stiffness, flush out toxins—all which can help improve recovery rate.

Cycling Workouts for runners

Cycling For Runners – The Muscles Used

If you’re a serious runner who cross-trains regularly, understanding the role of each muscle group in both running and cycling may help you cut the risk of injury while improving performance.

The primary muscles at work when cycling are the hamstrings and quadriceps in the upper legs and the soleus and gastrocnemius in the calf.

These muscles contract in a continuous sequence to help generate the pedaling power.

But it’s a bit of a different story when it comes to running.

The main running muscles are the quadriceps, hamstrings, calves, glutes, and iliopsoas.

These help with hip extension, knee flexion, and pelvis stabilization.

Neither biking nor running tends to develop overall muscle mass.

In fact, these exercises can actually cause the muscle fibers to break down and shrink as the body tries to make muscle fibers more metabolically efficient.

Beginner Biking Gear

Although biking requires more gear than running, all you need to get started is an entry-level bike. This can cost you around $1,000. You can also get a better deal online or get a second-hand bike.

Just like your running shoes, the bike must fit, or it’s a no-deal. If you don’t have a bike yet, check the following top picks on Amazon.Com:

More Gear

Some of the essential items you’ll need to include a bike, helmet, glasses,  bike shorts, cycling shoes, cycling gloves, multi-tool, spare tube,  an inflation device, and working brakes.

Biking Shoes

Most runners will start cycling in running shoes (duh), which should pose no problem for short rides—as long as you got flat pedals but the moment you start going the distance, you might find yourself suffering from foot cramps or pain due the repetitive foot flexing.

Go for cycling trainers that have rigid soles to keep your feet from flexing too much. This helps reduce the risk of pain and cramping. It also optimizes energy transfer to the pedals.

Cycling Clothing

You’ll need a pair of padded cycling shorts to prevent your backside form hurting so much. Choose the wrong pair of shorts and you’ll force yourself off the bike due to saddle sores.

What’s more?

Make sure your cycling shorts are made of fast-drying  and wicking material to help keep your body dry and comfortable.

A jersey is also important. Choose bright-colored jerseys to help make you more visits to oncoming traffic. You should also get a top made of high performance materials that don’t get squelchy if you sweat too much or get caught in the rain.

You should also consider getting jersey with zipper to help allow to easily put on and remove tight jerseys and to unzip to improve air flow in the summer day.

Helmet

Protect your head—I cannot emphasize this enough.

Research says that using a a helmet while riding reduces the risk of head injury by 50 percent and the risk of face and neck injury by 33 percent.

In a perfect world, no one should fall of their bikes, but sometimes shit happens and things can get out of control on the road.

Since the cycling helmet is getting bigger, brands are continually competing with each other to design the best bike helmets, focusing on factors such aerodynamics, comfort and breathability.

Additional resource  – Trx exercises for runners

A Water Bottle

Just like running, cycling is hard work, and it’ll make you sweat like a lot, especially if you’re riding long in the summer heat.

Cycling is hard word so drinking enough water before, during and after your rides is key for getting the most out of your cycling experience. I can’t emphasize this enough.

For this reason, staying well hydrated  is essential if you’re serious about making the most out of your rides.

Take a filled water bottle with you. The easiest way to that is to use a frame-mounted cage designed for such bottles.

Floor Pumps

To make the most out of your cycling experience, you’ll also need to adjust your tire pressure to the conditions: in the hot season, you should increase pressures to avoid rolling resistance and help cover more distances, while in winter a slightly lower pressures means improved grip on slippery roads.

Cycling For Runners The Safe Way

By now, you should have gathered all the gear you need and are prepared to hit the road.

Are you ready to go?

Don’t rush out of the door yet.

When doing outdoor sports, whether it’s running, biking, you name it, you should always put safety first.

Here’s what to pay attention to for staying safe while cycling.

  • Know the laws. Look up your state laws regarding bikes and get to know common safety principles that can help keep you out of harm’s way.
  • Keep it on the road. Sidewalks are the reserves of pedestrians and only pedestrians. Even when biking at a slow pace, you can be going as fast as 15 to 20 miles per hour. This is too fast to be coming down the sidewalk next to walkers and runners.
  • Look for bike lanes. These provide more than three feet of space for you so you can comfortably ride your bike at any pace. Just keep an eye for parked cars.
  • Use body language. Communication is key for staying safe on the road. Use common hand signals to tell other drivers when you’re slowing down or turning. Signal when turning or changing lanes, as well as when stopping for traffic signals.
  • Be loud. Call out to other riders, runners, or walkers when you’re approaching or about to pass them.

Too much to digest?

Try riding with a cycling group or buddy until you get comfortable with the rules of the road.

Riding in groups is a great way to stay safe on the road while having fun riding the miles.

The Spinning Option

If you decide to hop on a spin bike at your gym, then the only expense you have to worry about is your membership.

Gyms have them, and they are not that expensive.

Not only that, but some spin bikes also come with their own pre-programmed workout routines.

All you need for an awesome spinning session is an iPod with a good playlist and (maybe) a training buddy to help you ward off the boredom of spinning in place.  Find out this detailed guide from TheDrive to compare the most popular spin bikes in case you would want to get one.

Cycling For Runners – Improve your Technique

Biking can be quite scary for beginners as there’s a lot to learn. Electric bikes could be a good option to start with. Take a look at this massive list of e-bike brands you can choose from.

But, don’t feel like you got to learn everything overnight.

Just like any other sport, it’s a learning process that requires time and practice.

As you get your head around the bike, you’ll be able to improve your pedaling form and position on the bike for more speed and endurance.

Want to know where to start?

Here are a few basic tips to help you improve your cycling technique.

  • Improve cadence. Just like in running, cadence refers to the number of revolutions that pedals make per minute. Shoot for 90 rpm regardless of the terrain.
  • Stay relaxed. Avoid holding your handlebars in a death grip unless you’re in a dead sprint. Just like when running, staying relaxed can help you save energy and keep you from feeling too stressed out and tight while biking.
  • Shift right. Make it a rule to practice shifting to an easier gear before you need it. This includes when approaching hills and stoplights. Waiting for too long may force the chain to slip.
  • When tackling a climb, opt for a more upright position while keeping your hands on the bar tops. Aim for circular pedaling motion instead of pushing down.
  • To ensure a smooth and safe stop, lightly use both the front and rear brakes when you need to stop. Avoid pulling only the rear or front brake lever as well as sudden stops. That’s how accidents happen.
  • Pay attention. By far this is the most crucial part of proper cycling technique. Just as you wouldn’t simply get lost in your head when logging the miles, you shouldn’t lose focus on the bike either. Sure, have fun, enjoy the scenery but don’t bike yourself into oblivion.

Running and cycling training plan

When it comes to scheduling your running and biking workouts, avoid performing double sessions of the same type on the same day—the additional damage from the second workout will likely hinder your recovery and cause more harm than good.

For example, a good workout pairing would be an interval run in the morning then an easy bike ride in the evening.

This means starting the day with the high-intensity session, then do the easy ride that can serve as active recovery.

Conversely, a bad example would be performing intervals on the bike in the morning then tackling hills in the evening.

The morning cycling workout may undermine the gains of the hill session as you won’t be able to sprint up the hills at your best.

runner cycling

The Best Bike Workouts for Runners

Here is a list of biking workouts you might consider adding into your training program.

I suggest that you do at least one of the sessions below twice a week, choose another for a third hard day.

  1. The Road Bike Cycling Workout

Fartlek is a Swedish term that means “speed play.” First used by runners way back in the 30’s, fartlek training has over the last few decades spread to other sports—including cycling.

You can perform this workout on flat sections or hills, just make sure you are biking on feel and picking up the pace every now and then.

The Workout

10 minutes easy biking to warm up and get ready, then do the following:

  • 5 minutes of moderate biking
  • 2 minutes sprint
  • 4 minutes moderate
  • 1-minute sprint
  • 5 minutes moderate
  • 3 minutes sprint
  • 10 minutes easy cooldown.

There is no magic formula for the perfect fartlek biking workout.

Feel free to let your creativity carry you forward, and remember to have fun.

It’s called “speed play” for a reason.

  1. Endurance Ride Cycling Workout

The endurance workout is one of my favorite biking workouts—especially on days when I don’t feel like doing something intense but still get a sweat going.

The main goal of this session is to build endurance without causing too much fatigue.

You should feel the tension building in your muscles, but keep the speed at a conversational pace—meaning you can still talk without huffing and puffing.

The Workout

Start, like usual, with a 10-minute easy-paced pedaling to get you warmed and ready.

Next, aim to keep up a steady cadence for the upcoming 45 to 60 minutes, shooting for an effort level of 6 to 7 on an effort scale of 1 to 10, and exercising at 60 to 70 percent of your maximum heart rate.

As a beginner, go for a low cadence—roughly 60 to 70 rpm for your first few endurance sessions. As you get fitter, work it up gradually up to more than an hour.

Last up, finish the ride with a 5-minute slow-spinning cool down at an easy pace.

  1. Speed Intervals Cycling Workout

Intervals are a crucial part of any cycling training program.

These powerful sessions can help you increase aerobic capacity (VO2 max) and power, burn mad calories, and they are perfect for the time-crunched runner.

You can perform this workout indoor, or outdoor.—although I prefer doing it indoor because that way I can have more control over pace and intervals length and duration.

The Workout

Start with a 10-minute easy-paced pedaling to get you warmed and set.

Next, perform at least six to eight one-minute fast-pedal intervals near top speed—nothing less than 90 percent of your max.

Slow down and recover with a one-minute easy pace spin with minimal resistance.

After the last interval,  slow down and ride at a neutral pace for 5 minutes to cool down.

  1. Tabata Intervals Cycling Workout

Tabata intervals are the brainchild of the Japanese exercise physiologist Izumi Tabata and consists of alternating between 20-second of a high-intensity interval with 10-second of recovery.

Tabata protocol workouts are perfect if you’re short on time and looking to get the most out of every minute you spend on a bike.

These also increase cardiovascular fitness and shed crazy amounts of calories like nothing else.

For a timer to keep track of your sprint and rest periods, feel free to down this Tabata-timer app.

The Workout

Begin the workout with a 10-minute easy ride as a warm-up of easy spinning.

Next, up the intensity by either boosting gear ratio or tension, then sprint for 20 seconds as fast as possible.

Then, slow down and recover with a 10-second of easy spinning.

Repeat the on and off pattern for eight times to complete one round.

Pedal easy for one to two minutes, then aim to do at least two to three more rounds.

  1. Climbing Intervals Cycling Workout

The cycling climbing session helps build strength and power needed to tackles the hills with ease, and will also totally challenge your muscular strength and endurance and power on the bike.

You have two options here:

(1) Tackle a moderate-to-steep hill.

The ideal hill should take you at least two to five minutes to climb, has a steady grade of 7 to 10 percent with no stop signs or traffic lights.

(2) Or hop on a stationary bike with a riser block under the front wheel to simulate a hill by raising the bike’s front wheel.

The Workout

Start with a 10-minute warm-up of easy pedaling.

Begin the uphill, aiming for an effort of 7 to 8 for at least 5 minutes, and aiming for 70 to 80 RPM.

Then, coast or recover downhill, and repeat for 25 to 30 minutes.

Repeat the cycle for the duration of your session, then end the workout with a 5-minute easy pedaling cool-down.

feel free to stand and attack for 15 to 20 pedal strokes a time at the fastest pace possible.

  1. The Recovery Cycling Workout

A recovery ride serves the same purpose as a recovery run As a result, you shouldn’t be skipping them.

The recovery is going to help you to increase your biking mileage while also allowing your body to recover by spending some time at a lower-intensity training zone.

The Workout

This is easy and straightforward: Ride as easy as you can possibly ride for 30 to 45 minutes.

In fact, go as embarrassingly slow as possible, and do it deliberately.

Keep spinning easy, and don’t let your training buddy ruin this for you—regardless of how much they pressure you into speeding things up.

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 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.

Top 6 Bike Workouts for Runners – The Conclusion

There you have it.  If you’re looking for some of the best bike workouts for runners then today’s article has you covered.

I’ve also shared plenty of tips on how to make the most out of cycling, including a running and cycling plan for runners.

The rest is details.

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

Thank you for dropping by.

Revolutionize Your Run: The Ultimate Guide to Strengthening Your Obliques

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Oblique Exercises

In my many discussions about core training for runners, there’s one muscle group that’s been lurking in the shadows: the obliques.

Today, I’m unveiling a workout specially crafted for these underappreciated wonders of our torso.

Why the focus on obliques now? Well, as we’ll unravel, they’re not just sideline muscles. The obliques play a pivotal role in the ensemble that is our core.

But before we delve into those specialized oblique workouts, let’s tackle an essential question: Why should the core, and especially those often-overlooked obliques, occupy a slot in your training regimen?

Join us as we navigate the intricate web of muscles to understand the significance of a strong core.

The Benefits Of A Strong Core

Sure, a toned tummy looks fabulous when you’re rocking your favorite swimwear, but the benefits go way beyond the aesthetic.

The core—your body’s power hub—plays a pivotal role in almost every move you make. Whether you’re busting out reps at the gym or simply reaching for something on a high shelf, a fortified core is your silent, ever-ready ally.

Think of it this way: a robust core isn’t just about acing athletic feats; it’s also your trusty sidekick for mundane tasks. From lugging grocery bags to strutting confidently down a corridor, a strong core is like your body’s superhero cape.

And here’s a health nugget to chew on: extensive studies have shown that excessive belly fat can be a precursor to numerous health issues, from diabetes and high blood pressure to the more severe like heart attacks.

So, while a flat stomach might be a confidence booster, it’s also a nod to a healthier, more robust you.

For more, check the following studies

What Are The Obliques? Defining The Side Abs

Imagine a set of muscles stretching in a diagonal path, linking your ribs to your pelvis and extending from the edge of your hipbone right up to your sternum. These are your obliques – the unsung heroes of your midsection.

More than just a name on your body’s roster, the obliques play a starring role in shaping and supporting your core. When you invest time in training them right, they perfectly complement your rectus abdominis (that’s the fancy name for the “six-pack” muscles). The reward? A waistline that not only looks stronger but also carries a certain sculpted elegance.

But wait, there’s more to the story! Your oblique family comprises two members: the external obliques, which you can think of as the outer guardians and the internal obliques, the deeper muscle layer. To ensure a core that’s not just show-ready but also performance-ready, it’s vital to give both these sets their due training time.

The External Obliques

Situated on the outer layer of your abdomen, they stretch diagonally from the sides of your rib cage right down to the peaks of your hip bones.

Picture this: every time you sway, swivel, or twist your torso, it’s the external obliques that come into play. What’s fascinating is the teamwork they exhibit. If you’re rotating your body to the right, it’s your left external oblique that takes charge, pulling the strings from the opposite side.

But the talents of these muscles don’t end there. Beyond aiding in those dance floor spins, the external obliques wear multiple hats. They’re pivotal in maintaining your posture, ensuring you stand tall and confident. Additionally, they act as guardians, generating a protective pressure that shields your vital internal organs. And if that weren’t enough, they also pitch in when it comes to spinal movements and other core functionalities.

In essence, these muscles aren’t just about the twist and shout on the dance floor; they’re integral to many of the movements and protections your body relies on daily.

The Internal Side Abs

Unlike their external counterparts, these are nestled snugly just beneath the rectus abdominis (your six-pack muscles) and sit slightly inside the hip bone.

While they may be tucked away out of plain sight, their role in body movement is undeniable. Similar to the external obliques, the internal ones are also intricately involved in twisting and turning. Yet, there’s a unique dance they perform. When you make a move like twisting to the left, both the left and right internal obliques are activated in tandem, working in harmony.

The Functions Of The External & External Obliques

Let’s dive into the choreography your obliques execute daily. Both the internal and external obliques are multitaskers, orchestrating a series of crucial moves that keep your torso flexible and strong.

Here are their headline acts:

  • Lateral Flexion: This is all about giving your torso its signature side-to-side bend. Think of those moments when you’re reaching sideways to pick something up or simply stretching after a long day.
  • Flexion: This move involves rounding your spine. Imagine the motion of curling forward into a ball or bending down to tie your shoes.
  • Rotation: The obliques’ grand finale! This function lets you twist and turn your torso. Whether you’re looking over your shoulder or pivoting in a dance, rotation is in play.

In sum, these functions highlight the obliques’ central role in giving your body its wide range of motion and stability. Whether bending, twisting, or flexing, they’re always at the heart of the action.

That’s why, if you’re aiming for superior performance, you need them to be strong.

As a runner, strong obliques can help you build and keep proper running form by ensuring spine stability and good posture throughout the running sessions.

This is especially the case when fatigue starts to set in.

The 7 Best Oblique Exercises To Try

Every muscle in your body follows the principle of ‘use it or lose it,’ and your obliques are no different. The more you challenge them, the stronger and more defined they become.

Want to put your obliques through their paces? Here’s a curated list of my top exercises that target every facet of oblique functionality, be it through rotation, testing their stability, or working under uneven loads.

Workout Breakdown

These side abs exercises are structured as mini-circuits, making them the perfect addition at the tail-end of your primary workout.

The Aim? To engage as many muscle fibers as possible in a swift yet effective manner. So, as you dive into these exercises, follow the sequence, reps, and rest intervals to the T.

Good News! There’s no need to break the bank with fancy gym memberships. The majority of these workouts are either equipment-free or simply need basic gear like a medicine ball or dumbbell.

A word of caution: This routine is designed to get your obliques burning with intensity! While the pace is brisk, never compromise on form. Prioritize clean, controlled movements to get the most out of each rep while keeping your body safe.

Ready to redefine those obliques? Let’s dive in!

  1. T-Stabilization

Assume a plank position with arms and legs straight but with the feet slightly wider.

Next, shift your weight to the right hand, stack up your feet, rotate the left side of your trunk up, and raise your left arm into the air so that your torso and arms are forming a “T” shape.

Hold the pose for 30 seconds to one minute, then switch sides to complete one set.

  1. Side Plank Crunch

Begin in a side plank on the left elbow with the left foot slightly in front of the right and the right hand behind the head.

Next, while keeping the waist lifted, core engaged, and torso steady, bring your right leg up toward your shoulder to lightly tap the right elbow, pause for a moment, and then bring it back to the starting position.

Aim to perform eight to ten crunches on each side to complete one set.

Shoot for three to five sets.

  1. Russian Twists Oblique Exercise

Sit on the floor with knees bent and feet flat on the floor, roughly hip distance apart, then lean back to a 45-degree angle.

For more challenge, use a heavier weight and/or lift both feet off the floor.

Next, while holding a weight plate and bracing the core, rotate your torso from right to left by twisting at the waist and swinging the weight across the body, tapping the weight to the floor, then twisting back over to the left side, tapping the weight to the left side of their body to complete one rep.

Aim for 12 to 16 reps to complete one set.

Shoot for three sets.

  1. Lying Side Oblique Crunches

Lie on your left side with legs on top of each other, knees bent, and core engaged, then place your right hand on the side of the head and the other hand on the oblique muscle.

Then, contract your oblique muscle by crunching the abs sideways.

Next, start performing sideways ab crunches, making sure to rise as high as possible, hold for a moment, and then slowly lower down to complete one rep.

  1. Metronome Side Abs Exercise

Begin by lying on your back with the knees slightly bent and raised over your hips, ankles parallel to the floor, and core engaged.

Next, rotate your legs to the right side, stopping short of tapping the ground, then move back to the center and rotate your legs to the other side to complete one rep.

Please don’t cheat by using momentum for the rotation.

Instead, move slowly and make sure to engage your core the entire time.

For more challenge, try to keep your legs as straight as possible.

  1. Around the World

Assume a shoulder-width stance with toes turned slightly out and tailbone tucked while holding a weight plate at the outside grip with the arms straight overhead.

Next, while engaging your core and keeping the back flat, bend your elbows and rotate your arms around to move the weight around your head in a circular motion.

Perform 8 to 12 “rotations” on each side to complete one set.

Do three sets.

  1. Spiderman Pushups Oblique Exercise

Assume a push-up position with legs and arms straight, core engaged, back flat, and head in a neutral position.

Next, as you lower your torso towards the ground, lift your right foot off the floor, then pull your right knee up and towards your right side to hip level or all the way up to the elbow, pause, then press back up to the starting position.

Switch sides to complete one rep.

Perform eight reps to complete one set.

Aim for three sets.

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The 7 Best Oblique Exercises To Try – Conclusion

There you have it.

The above oblique exercises workout routine is all you need to build strong and powerful side abs. Just make sure to perform the seven side abs exercises on a regular basis while staying within your fitness level the entire time.

In the meantime thank you for dropping by.

Keep Running Strong

David D.

Top 15 HIIT Running Workout Routines

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HIIT Workouts for runners

Looking for the ultimate HIIT running workout routines? Well, strap on your running shoes and get ready for a wild ride because you’ve stumbled upon the holy grail of high-intensity training.

And let me tell you, my friend, I am obsessed with running. Like, seriously obsessed. It’s been my passion for the past decade, and let me tell you, it hasn’t always been smooth sailing.

I’ll be real with you. I’ve made my fair share of mistakes along the way. I mean, who hasn’t? I’m not perfect, and neither are you. But here’s the thing: we learn from those mistakes and we grow stronger because of them. One mistake that stands out vividly in my memory is when I neglected the power of high-intensity interval training (HIIT).

For the first three years of my running journey, I was pounding the pavement tirelessly, thinking that sheer mileage would magically improve my performance. Boy, was I wrong. Not only did my progress come to a screeching halt, but I also found myself nursing a slew of frustrating injuries. And let’s not forget the unwanted weight gain from my repetitive running routine. It was a vicious cycle, my friend.

But then, everything changed when I incorporated HIIT into my training regimen. Let me tell you, it was a game-changer. Within just a few weeks, I started noticing incredible improvements, not only in my running abilities but also in my overall strength and athleticism. It was like unlocking a secret door to a whole new level of fitness.

And guess what? I don’t want you to go through the same struggles I did. That’s why today, I’m here to introduce you to the magic of HIIT training. Now, don’t worry, I won’t drown you in a sea of boring theories and scientific jargon. Nope, we’re going to keep it fun, practical, and actionable.

In this post, I’ll not only share some of the most effective running-specific HIIT routines but also throw in a few non-running workouts that will leave you breathless and begging for more. Trust me, it’s going to be epic.

Ready? Let’s do this!-

HIIT For Runners Defined

So, what the heck is HIIT, you ask? Well, let me break it down for you.

High-intensity interval training is like a thrilling roller coaster ride for your body. It’s all about pushing yourself to the limit through a strategic blend of intense anaerobic intervals and low-intensity aerobic activity.

Picture this: you go all out for 20 to 60 seconds, giving it everything you’ve got, and then you catch your breath during a brief period of rest or lighter activity. And guess what? You repeat this cycle for a total of 15 to 30 minutes of pure fitness bliss.

But what sets HIIT apart from the monotonous, never-ending treadmill sessions or steady-state cardio that most people dread?

Well, it’s all about the intensity. HIIT takes your workout to a whole new level by challenging your body to reach its maximum output capacity, boosting your VO2 max in the process. It’s like revving the engine of a high-performance sports car. You go full throttle, reach your peak heart rate, and then strategically recover before diving back into the action.

Now, let me share the secret sauce to maximizing your HIIT experience. Enter intensity. When those high-burst intervals come knocking, give it your all. Push yourself to the absolute limit and feel your heart racing, your muscles burning, and the sweat pouring down. Embrace the discomfort because that’s where the magic happens.

But remember that it’s crucial to allow yourself proper rest and recovery during the designated periods. It’s like catching your breath at the top of the roller coaster before plunging into the next exhilarating loop.

A Formula for Success

Still confused?

Here’s how to proceed:

  1. Start with a warm-up. Check this routine.
  2. First interval: exercise at maximum power for 30 to 60 seconds.
  3. Recover for 20 to 60 seconds (or longer, depending on the workout).
  4. Repeat step (2) and (3) seven to ten times.
  5. Cooldown. Check my routine here.

The Benefits of HIIT For Runners

High intensity interval training has a lot to offer, including:

Reduces Body Fat

Let me blow your mind with some fascinating research. There’s an Australian study that’ll make you think twice about your fat-burning strategy.

In this study, they pitted the high-intensity interval training (HIIT) group against the steady-state cardio group. And guess what? The results were mind-boggling. The HIIT group, following a mere 20-minute routine, managed to shed a whopping six times more body fat than their steady-state counterparts. Yes, you heard that right—six times more fat melted away in those who embraced the intensity of HIIT.

Now, what’s the takeaway from this remarkable study? It’s simple, my friend. When it comes to burning fat, it’s all about going hard and going short. Forget those long, tedious hours spent on the treadmill or elliptical machine. HIIT is here to save the day and kick fat to the curb.

And you know what I love most about it? It demolishes the age-old excuse of “I don’t have time for exercise.” Say goodbye to those time-consuming workouts because HIIT gets the job done in a fraction of the time.

I remember when I first ventured into the world of HIIT. I must admit, I was skeptical. How could a shorter workout make such a significant impact on the scale? But let me tell you, my friend, it was a game-changer.

Boost Metabolism

Thanks to a phenomenon called excess post-exercise oxygen consumption (EPOC), your body continues to torch calories even while you kick back and relax. It’s like getting a bonus boost to your metabolism!

And guess what? A study conducted by the brilliant minds at East Tennessee State University discovered that HIIT workouts can keep your metabolism revved up for hours, burning as much as an extra 100 calories post-training.

Now, you might be thinking, “100 calories? That doesn’t sound like much.” But my friend, those calories can add up over time, giving you an extra edge in your weight loss journey.

Build Muscle

But wait, there’s more! HIIT doesn’t just help you shed fat; it also helps you build muscle. You might be wondering, “But isn’t muscle building reserved for those heavy lifting sessions?” Well, think again.

A groundbreaking study published in the Journal of The International Society of Sports Nutrition revealed something fascinating. Even in the absence of traditional strength training, HIIT has the power to sculpt those muscles you’ve always dreamed of. It’s like a magical two-in-one combo—shedding fat while gaining lean muscle mass. How does it work?

HIIT creates an anabolic effect in your body, promoting muscle growth. And here’s the cherry on top: it skyrockets the production of human growth post-training, making your muscles say, “Hello gains, nice!”

Cutting the Junk Is the Big Promise

Researchers at McMaster University in Hamilton, Ontario cracked the code and discovered that HIIT is like a superhero for your fitness, capable of achieving in 2.5 hours what would take a whopping 10.5 hours of traditional endurance training.

You lace up your running shoes and hit the pavement for an interval run. You push your limits for short bursts of intense effort, followed by brief periods of active recovery. The result?

A fitness miracle that’s four times more effective than your standard cardio routine. It’s like discovering a hidden shortcut to your fitness goals, leaving those monotonous long runs in the dust.

I’ve personally experienced this transformation, and let me tell you, it’s nothing short of amazing.

By incorporating plenty of interval workouts while reducing my weekly mileage, I’ve not only become a faster runner but also managed to keep those pesky injuries at bay.

You Can Do It Anywhere

Now here’s the best part: high-intensity interval workouts can be done anywhere, anytime. They’re the chameleons of fitness, adapting to any environment and equipment you have available.q

Whether you prefer interval runs that make your heart pound like a tribal drum or fartlek runs that keep you on your toes, there’s a world of options at your disposal. And let’s not forget about the power of bodyweight exercises, dumbbells, kettlebells, jump ropes, weights, or even a trusty sandbag.

The possibilities are endless, and you can turn any space into your personal fitness playground.

The Dangers of HIIT For Runners

Listen up, my fellow fitness enthusiasts, because we’re about to dive into the nitty-gritty of HIIT and uncover the potential pitfalls that lie beneath its shiny surface.

Yes, it’s time to shed some light on the not-so-sunny side of this revolutionary training method. While HIIT has the power to transform your fitness journey, you must tread carefully and consider a few important factors before jumping headfirst into the high-intensity abyss.

Now, let’s get real for a moment. HIIT is a force to be reckoned with, pushing your body to its limits and demanding the utmost from your cardiovascular system. But that also means it’s not suitable for everyone, especially those who find themselves in a delicate state of injury recovery, dealing with cardiovascular or circulatory issues, or simply starting from square one on their fitness journey. In these cases, it’s crucial to prioritize your health and well-being above all else.

Here’s the deal: I’m not a doctor, but I strongly urge you to consult with a healthcare professional who can assess your current condition and guide you towards the best workout options for your specific needs. They have the knowledge and expertise to give you personalized advice that takes into account your unique circumstances.

Remember, your health is priceless. Taking a step back and ensuring you’re in the right physical condition to tackle the challenges of HIIT is a wise move. Think of it as protecting your investment. Just like a car needs regular maintenance to perform at its peak, your body deserves the same care and attention. So, don’t be shy about seeking professional advice. It’s better to be safe than sorry.

How to Start HIIT Workouts For runners 

Alright, my eager friend, now that you’ve received the green light from your doctor and you’re ready to take on the exhilarating world of HIIT, it’s time to lay down the foundation for success. I want you to dive into this training method with confidence, avoiding any unnecessary risks or setbacks.

Think of these benchmarks as stepping stones that will guide you towards a smooth and injury-free HIIT experience. They serve as a testament to your commitment and readiness to take on the challenges that lie ahead.

Without further ado, let’s dive into the three key benchmarks that will set you up for HIIT success.

First up, we have the habit of running regularly for the past three to four months. Consistency is key here. It’s all about building a strong foundation of cardiovascular endurance and getting those legs accustomed to the rhythm of the run. Lace up those shoes, hit the pavement, and make running a part of your lifestyle.

But we don’t stop there. It’s time to level up your running game. The second benchmark calls for consistently challenging yourself during your runs, pushing your effort level to a solid 70 to 80 percent. I’m talking about stepping outside your comfort zone, embracing that burn in your muscles, and breaking through any self-imposed limitations. This is where the magic happens.

Now, onto the third benchmark—the weekly long run. Picture this: you’re out there, pounding the pavement, one foot in front of the other, for a solid hour or more. It’s a test of mental and physical endurance, a chance to tap into your inner grit and discover what you’re truly capable of. This long run builds resilience and prepares your body for the challenges that await during HIIT workouts.

If you’ve checked off these three benchmarks and you’re feeling like a running rockstar, then congratulations! You’ve laid a solid foundation for the introduction of HIIT into your training routine. You’ve shown dedication, discipline, and a burning desire to take your fitness to the next level. But hold on, if you’re just starting out on your running journey or haven’t quite met these benchmarks yet, don’t worry.

If you find yourself in this position, my advice to you is simple: invest a few months into building up your stamina. Follow a well-rounded running program that gradually increases your mileage and endurance.

Top 15 HIIT Running Workout Routines

Here are 15 HIIT variations to help you get into the best shape of your life.

Pick one or two workouts to add to your weekly program.

Make sure you incorporate at least one day of rest between each workout.

HIIT Running Workout # 1 – Sprints

Before you dive into the heart-pounding action, let’s not forget the importance of a proper warm-up. Think of it as preparing your body for the exhilarating race ahead. Engage in dynamic stretches, loosen those muscles, and get that blood pumping. A warm-up primes your body for the intensity that awaits, helping you perform at your best and reducing the risk of injury.

Now, let’s talk about sprint distances. Choose a distance that suits your fitness level and pushes you just beyond your comfort zone. It’s like selecting the perfect gear for a thrilling race. Whether it’s a 100-meter dash or a longer sprint, find the sweet spot that challenges you without overwhelming you.

As you gear up for your first sprint interval, give it everything you’ve got.  Go all out at 80 percent of your maximum effort. Feel your muscles engage, your heart pounding, and the wind rushing past you.

After each sprint, take a well-deserved breather. Recovery is crucial to catch your breath and prepare for the next explosive burst of energy. Take between 30 seconds and one minute to recover, allowing your heart rate to settle and your body to replenish its energy stores.

Repeat this exhilarating process of sprinting and recovery six to eight times. Feel the rush of adrenaline with each interval, pushing yourself beyond your limits and unlocking new levels of strength and endurance. Embrace the challenge, and remember, it’s in these intense moments that growth happens.

As you approach the finish line of your workout, it’s time to cool down. Just like a victorious athlete savors their triumph, take five minutes to gradually decrease your pace and let your body ease into a state of relaxation.

HIIT Running Workout # 2 – Hill Sprints

Get ready to take your sprinting game to new heights with an electrifying twist – hill sprints! If you’ve mastered sprinting on flat ground, it’s time to conquer the majestic slopes and unleash your lower body speed and strength.

Now, it’s time to seek out the perfect hill for your sprinting adventure. Find a steep slope that stretches between 100 to 300 feet in length. It’s like scouting for the ultimate conquerable peak, where your efforts will be rewarded with incredible speed and strength gains.

As you embark on your hill sprint session, visualize yourself as an unstoppable force, conquering the incline with every powerful stride. Feel the burn in your quads, the surge of energy in your calves, and the wind whipping through your hair. Embrace the challenge, knowing that with each step, you’re building a stronger and faster version of yourself.

Once you reach the top of the hill, take a moment to catch your breath and enjoy the victorious view. It’s a triumphant pause in your ascent, a well-deserved reward for conquering the uphill battle. But don’t rest for too long, my friend, as you’ll need to make your way back down the hill for your recovery phase. Let gravity be your guide as you jog back down, allowing your body to recover and prepare for the next thrilling ascent.

Repeat this invigorating cycle of sprinting uphill and jogging back down five to eight times. Each repetition is like conquering a mini mountain, pushing your limits and elevating your performance to new heights. Embrace the burn in your muscles and the rapid beat of your heart, for it is in these challenging moments that true strength is forged.

HIIT Running Workout # 3 – The Bodyweight Routine

Picture yourself harnessing the might of your muscles, sculpting your body, and pushing yourself to new limits. Get ready for a bodyweight routine that will ignite your progress and lay the foundation for future challenges.

As a fan of bodyweight exercises, I can’t stress enough their benefits. They’re like the Swiss Army knives of the fitness world—convenient, versatile, and accessible to all. Whether you’re a beginner or a seasoned fitness enthusiast, bodyweight exercises offer a pathway to success, as long as you prioritize proper form and stay within your fitness level. It’s all about building a solid foundation to support your fitness journey.

Now, let’s dive into a beginner-friendly routine that will set you on the path to total body strength and endurance. By incorporating these exercises regularly, you’ll lay the groundwork for even more demanding workouts in the future. So, grab your enthusiasm, put on your workout gear, and let’s conquer this bodyweight routine together!

For each exercise, aim to complete five sets of ten-to-fifteen reps. Remember, it’s not just about the quantity, but also the quality of each repetition. Focus on maintaining proper form, engaging the target muscles, and challenging yourself without compromising safety.

First up, pull-ups, the ultimate test of upper body strength. Picture yourself hanging from a sturdy bar, channeling your inner warrior as you lift your bodyweight with sheer determination. This exercise targets your back, shoulders, and arms, building strength and definition in those upper body muscles.

Next, let’s embrace the power of air squats. Stand tall, feet shoulder-width apart, and sink into a squat position as if you’re preparing to sit on an imaginary chair. Feel the burn in your quadriceps and glutes as you rise back up, like a phoenix rising from the ashes. Air squats are fantastic for strengthening your lower body and enhancing your overall stability.

Prepare to take a dip into the world of dips! Find parallel bars or sturdy surfaces to support your body as you lower yourself down and push back up. This exercise targets your triceps, chest, and shoulders, sculpting those upper body muscles and improving your pushing strength. Embrace the challenge, and watch your body transform.

Now, let’s shift our focus to the classic pushup. Get into a high plank position, hands shoulder-width apart, and lower your chest towards the ground before pushing back up with controlled power. Feel your chest, shoulders, and triceps engage as you conquer each repetition. Pushups are like the bread and butter of bodyweight exercises, delivering a well-rounded upper body workout.

Last but not least, forward lunges, a move that activates your lower body and challenges your balance. Step forward with one leg, lower your body until both knees are bent at a 90-degree angle, and push through your heel to return to the starting position.

Alternate legs with each repetition, and feel the burn in your quadriceps and glutes as you stride towards greater strength.

HIIT Running Workout # 4 – Tabata Protocol

Get ready to experience a heart-pumping, calorie-blasting, and exhilarating workout that will push your limits and leave you feeling invigorated. Introducing one of my all-time favorite HIIT workouts—the Tabata protocol.

This workout is like a burst of lightning, delivering intense intervals of effort followed by moments of recovery. It’s a high-intensity dance between pushing your limits and allowing your body to recharge.

Studies have shown that Tabata workouts, like the one we just conquered, have numerous benefits. Research papers have revealed that this form of high-intensity interval training can enhance cardiovascular fitness, improve anaerobic capacity, and even boost metabolism long after the workout is over.

For the Tabata intervals, you’ll be running at your fastest pace for 20 seconds—a sprint that will make your heart race, your lungs gasp for air, and your legs feel like they’re on fire. Channel your inner Usain Bolt as you explode forward, pushing your limits with every stride.

But don’t worry, after each 20-second burst of speed, you’ll have a moment to catch your breath and recover. It’s like a brief respite amidst the storm—a chance to regroup, refocus, and prepare for the next exhilarating round. Use those 10 seconds of recovery to jog slowly, allowing your heart rate to settle and your muscles to relax before the next sprint.

Now, let’s repeat this electrifying pattern eight times. Eight cycles of pushing your limits, followed by moments of respite. It’s a beautiful balance between exertion and recovery. With each repetition, you’ll feel your body growing stronger, your endurance soaring, and your spirit igniting with a sense of accomplishment.

HIIT Running Workout # 5 – Tabata Protocol – The Strength Version

Are you ready to take your fitness journey to the next level? Brace yourself for the ultimate challenge—Tabata bodyweight training. It’s time to put your strength, endurance, and mental fortitude to the test. But before we dive into this exhilarating workout, let’s talk about what makes it so unique and why you need to approach it with caution.

Tabata bodyweight training combines the best of both worlds: aerobic and anaerobic exercises.

It’s like a fusion of fire and air, blending the intensity of high-intensity intervals with the power of bodyweight movements. This workout will make you sweat, burn calories, and leave you feeling like a warrior who has conquered the battlefield of fitness.

However, a word of caution—Tabata bodyweight training is not for the faint of heart. It demands discipline, proper form, and a keen understanding of your fitness level. It’s important to listen to your body and know when to push yourself and when to take a step back. Remember, your safety and well-being should always be a top priority.

Here’s the workout routine:

  • Do as many high knee sprints as you can in 20 seconds
  • Rest for 10 seconds
  • Do as many squats as you can in 20 seconds
  • Rest for 10 seconds
  • Do as many pushups as you can in 20 seconds
  • Rest for 10 seconds
  • Do as many burpees as you can in 20 seconds
  • Rest for 10 seconds
  • Do as many sit-ups as you can in 20 seconds
  • Rest for 10 seconds
  • Do as many squat jumps as you can in 20 seconds

Rest for one to two minutes.

Repeat the circuit two to three times.

Finish the session with a 10-minute cool-down.

You can also try this agility ladder workout.

HIIT For Runners Workout # 6 – HIIT Time Challenge

Looking for an extra edge with your training? Try the HIIT time challenge.

Start your session with a 10-minute warm-up of light jogging.

After that, spend 20 minutes doing as many rounds as possible (AMRAP) of:

  • Ten military style pushups
  • Ten hanging leg raises
  • Ten jumping squats
  • Ten burpees
  • Ten pull-ups.

Record your result, then during your next session aim to beat your record.

HIIT For Runners Workout # 7 – Jump Rope Routine

I’m a big fan of jump rope workouts.

These burn mad calories, improve your foot speed, increase coordination, and boost agility.

What’s not to like?

Here’s how to proceed:

Start with a 5 minute forward jumping rope exercise at a comfortable pace as a warm-up.

Afterward, put the rope down and do a set of full-body dynamic stretches.

Next, perform the following exercises:

  • One minute of forward jumps
  • One minute of alternate foot jumps
  • One minute of side-to-side jumps
  • One minute of double unders
  • One minute of high knee jumps
  • One minute of one-foot hops

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

HIIT For Runners Workout # 8 – Plyometric HIIT Workout

Also known as explosive training, plyometric training requires your muscles to make use of maximum force in minimum time.

When doing this workout, go explosive for 30 seconds, then recover for another 30 seconds, move to the next exercise, and repeat.

Rest for one to two minutes after completing the whole circuit, then repeat it two to three times.

For a greater challenge, consider holding dumbbells at your sides while doing the workout, or wear a weighted vest.

  • Box Jumps
  • Plyo push-up
  • Jumping lunges
  • 180-degree squat jump
  • Burpees

HIIT For Runners Workout # 9  – The Ab Worker

I don’t believe in “spot reduction” exercises, but I’m pretty sure that HIIT training can tone your midsection.

It’s also a fun way to exercise your abs: HIIT style is much more enjoyable than doing crunches.

Here’s the workout.

Complete three sets of:

  • 25 Russian twists (on each side)
  • 20 Woodchoppers
  • 25 Mountain climbers
  • 20 Bicycle crunches
  • 20 Hanging leg

HIIT For Runners Workout # 10 – Medicine-Ball HIIT Workout

Medicine balls are usually lightweight.

They’re designed for simple grip and maneuverability, and they’re also a powerful tool for HIIT styled workouts.

Med ball exercises target multiple muscle groups, boost coordination, increase endurance, and improve grip strength.

Complete three sets of eight to 15 reps of:

  • Rock and roll up
  • Medicine ball push-up
  • V-up
  • Woodchopper
  • Wall toss.

HIIT For Runners Workout # 11 – Sleds Routine

Sled training is one of the most grueling workouts I’ve ever done.

The first time I ever tried it I truly thought I was going to die, but thanks to a training buddy that kept motivated, I was able to pull it through.

The premise is simple: push the sled from point A to point B as hard and fast as possible without sacrificing form.

That’s it!

If it’s your first time trying this workout, go light and slow.

Start out with a 35-pound slate or lighter.

Only after you’ve nailed proper form should you gradually add more weights and reps.

This I learned the hard way after my first go at sled workouts when I thought I was Superman, I couldn’t sit comfortably nor move my arms for two days!

Here’s how to proceed:

Load a sled on each side and push it for the desired distance.

Then rest for 30 seconds and repeat five to seven more times.

What’s good form? Keep a straight line from your head to your ankle and drive your feet diagonally into the ground with each step you take.

The power needed for the forward momentum must come from your hips and legs, not your arms.

HIIT For Runners Workout # 12 – “Fight Gone Bad” WOD

You cannot do HIIT workouts without throwing some CrossFit WODs (Workout of The Day) into the mix.

After all, CrossFit philosophy revolves around the principles of HIIT training.

I like the “Fight Gone Bad” WOD because it’s intense and will have you doing all sorts of plyo, resistance, and cardio exercises.

To do the “Fight Gone Bad” WOD, complete five rounds of:

  • Wall-ball, 20-pound ball, 10 ft targets (Reps)
  • Sumo deadlift high-pull, 75 pounds (Reps)
  • Box Jump, 20″ box (Reps)
  • Push-press, 75 pounds (Reps)
  • Row (Calories)

HIIT For Runners Workout # 14 – Filthy Fifty CrossFit Workout

The filthy 50 is another brutal CrossFit workout loaded with rigorous exercises guaranteed to push you to your breaking point.

The circuit involves performing 50 reps of 10 different exercises, all done as quickly as possible.

The exercises are:

  • 50 box jumps with a 24-inch box
  • 50 jumping pull-ups
  • 50 Kettlebell swings
  • 50 walking lunge steps
  • 50 knees to elbows
  • 50 reps of push presses with 45 pounds
  • 50 back extensions
  • 50 wall balls using a 20-pound ball
  • 50 burpees
  • 50 double-unders.

Amazing, right? If you can pull this off in under 30 minutes, then you’re in remarkable condition!

HIIT For Runners Workout # 15 – Heavy Rope HIIT Workout

Rope training is the most recent addition to my training regimen, and goodness, it’s freaking tough!

Heavy rope exercises target every major muscle in the body and will push you to the breaking point if you’re not careful.

Here’s a workout routine to try:

Start with a 10 to 15 minutes dynamic warm-up, then perform the following battling rope exercises:

  • One minute of rope waves
  • One minute of shoulder press
  • One minute of rope spirals
  • One minute of side slams
  • One minute of alternating wave lunge jump
  • One minute of start jumps.

HIIT Running Workout Routines – The Conclusion

There you have it. The above HIIT running workout routines are some of the most efficient and powerful workouts you can ever do to improve your fitness and health.

Feel free to leave your comments and questions below, and as always, thanks for stopping by. Keep running strong!

David D.

Running Technique Guide – How To Improve Running Form for Beginners

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couple running and have good running form

Looking to improve your running technique and improve  running form? Then you’ve come to the right place.

Here’s the truth: A few things are more natural to us than running.

according to evolutionary thinking (and running gurus like Chris MacDougal), one the things the human body is specifically designed for is running—and doing it for long distances.

That’s how our ancestors survived in the back old days.

Run for you life.

That’s not the whole story.

Some research even suggest that running is made us human in the first place.

(for a treasure trove of information and research references, check the Endurance Running Hypothesis Wikipedia Page).

Of course, I’m going somewhere with this.

Here’s the other, not so pleasant, truth: proper running technique doesn’t always come naturally for most of us.

In fact, one the most common mistakes runners make is training with bad form.

What makes this worse, according to my own experience, is that a lot of runners avoid talking about the subject.

I understand, everyone has a different opinion, but that’s not reason to scoff at the importance of proper running form altogether.

For these reasons, and some more, I decided to write an in-depth post about principles and practices of good proper running form.

By the end of this article, you’ll learn more about:

  • What is Running Form?
  • The Importance of Proper Running Form
  • Why running posture is key and how to improve it
  • Is Lean Gravity Running worth trying?
  • What to do with your Hands while running
  • The importance of staying relaxed while running
  • How cadence impacts your running technique
  • How to improve your foot strike
  • Drills to improve your running technique
  • And so much more.

I know it’s a lot to cover, but the topic of running technique deserves all the attention that it can get.

Sounds great?

let’s get started.

What is Running Form?

Also known as running mechanics, running technique, or style, running form refers to how you run.

The main factors include your running posture, foot strike, arm position, cadence, etc.

Each of these affects your running comfort, efficiency, and results.

The answer to what is proper running form is something we’re re going to discuss today, let’s first address why you should care.

The Importance of Good Running Technique

Proper running form is key for efficient and injury-free training.

Good running technique helps run farther, faster, and with fewer injuries.

Let your running form go south, and you could end up increasing your injury risk and compromising your performance.

This should convince you to learn how to run properly.

runner with good Running Form

Many Questions. Few Answers…

Proper running mechanics brings up more than questions than answers. Here are a few:

  • Should you land on the heel, the mid-foot, or forefoot?
  • How to run with a slight forward lean?
  • Is a long stride better than a short stride?
  • Is heel strike the enemy?
  • Should you breathe from the nose? The mouth? Or both?
  • Should beginner runners concern themselves with proper form?
  • Are proper form rules universal?
  • What does current scientific research say about proper running form?

This might sound like a lot to digest but it’s not rocket science.

In fact, there are a few basic principles of proper running form.

Once you learn about these basic elements and start practicing them during your runs, you’ll improve.

That’s a good thing if you ask me.

Would you like to learn more about these universal proper running technique rules? Then keep on reading.

Note: It Takes Time To Build Good Running Form

Learning any new skill—whether it’s a new language, how to use new software, or in your case, how to develop good running form—requires time and experimentation.

It doesn’t happen overnight.

But it’ll definitely help you ward off injuries and run more efficiently.

How To Improve Running Form for Beginners

Here are the exact guidelines you need to improve your running technique.

Your Running Posture

I never liked the word “posture.” The term has always conjured up images of people sitting in rigid positions, balancing books on their heads.

It’s one of those skills that require a lot of patience and effort to master—qualities I sorely lack.

Nonetheless, the importance of good posture is almost impossible to dismiss.

Proper posture — both on and off the running track — is essential to overall health and it’s the cornerstone of efficient and injury-free running.

Proper posture aligns everything in your body, helping your muscles, bones, tendons, and ligaments function properly and optimally.

By opting for good posture, you’ll help reduce the load on your skeletal muscles as well as enable your body to move more efficiently and freely.

It’s quite literally the foundation of every step you take.

Bad Posture on The Run

Some of you may never have experienced this, but few things can ruin a run—especially a long run—like bad posture.

It can cause neck, shoulder, and back pain, wastes energy, interferes with your running gait, and contributes to overuse injury.

What’s the link between bad posture and these issues?

It’s not that complicated.

Just like good posture ensures proper body alignment, poor posture achieves the opposite.

It places excessive stress on your muscles and joints, overusing them and making them tense.

That saddles you with a slew of performance and health issues—and you don’t want that.

I know this because I’m speaking from personal experience.

I had all sorts of problems that were probably a result of bad posture.

For a long time, my lower and middle back felt sore and tired, even following a short run.

I also had a burning pain between my shoulder blades and in my lower back after sitting for no more than an hour.

Making matters even worse, my poor posture made me look a few inches shorter and many pounds heavier.

Once I started improving my posture, most of these issues simply went away.

I still get a bit of back pain now and then, but it’s not as intense, nor does it occur as frequently as it used to, even though I’m working longer hours and running more miles than ever before.

Enter Strength and Mobility Training

In an attempt to fix my habitual slouching, I tried out a mix of techniques for posture correction.

As far as I can tell, what helped me the most was the strength and mobility exercises known for dealing with the underlying issues behind bad posture.

Good posture begins with the correct body angle.

Here’s is how to improve it:

  • Keep your spine straight, shoulders relaxed and back with a slight forward lean.
  • Keep your torso straight and avoid sticking your chest or butt out too far.
  • Focus on engaging your core muscles. A strong and tight core is the foundation of good posture and efficient running.

To get a tactile sense of proper posture, stand up straight against a wall.

Push your butt firmly against the wall while keeping the chest up, core engaged, and back flat.

This is the posture in which you should run.

You can also imagine there is a plum line running from above your head down through your trunk is a perfect vertical line.

What’s more?

Check your running posture every 10 to 15 minutes to make sure everything is all right and on the right path.

Lean Gravity Assisted Running

Another thing you can do to build proper running form is to practice gravity assisted  running—as long as you’re doing it the right way, of course.

All you have to do is to shoot for a slight forward tilt—roughly two to three degrees—in which you’re falling forward from your ankles, not the waist.

When leaning this way, you’re engaging the forward pull of gravity.

Just whatever you do, avoid leaning too far forward or too far back.

You should also avoid bending backward or forward from the waist as this puts a lot of pressure on the hips.

A good example of perfect forward lean is the Nordic ski jumpers.

Your Head While Running

To ensure proper head position so you can run properly, do the following:

(1)    Keep your head high and centered between the shoulders.

(2)    Gaze directly roughly 10 to 15 feet ahead of you.

(3)    Never look at your feet as doing leads to slouching, which is bad form at its worst.

(4)    Don’t tilt your chin up or down—that usually occurs when we started to get tired.

Doing the above puts your neck in proper alignment with your spine, ensuring an adequate flow of energy throughout your body.

Your Shoulders While Running

Your shoulders drive proper arm motion.

Keep your shoulders relaxed and under your ears.

Hunching the shoulders creates tensions and restricts breathing—all of which can lead to inefficient form.

Your Arms While Running

Arm position is as important to running performance as your leg motion.

Sure, running is mainly a lower-body sport, but that doesn’t mean you should toss the importance of your arms to the side.

They’re not just there along for the ride.

Efficient arm position can boost speed, improve balance, increase your overall coordination and rhythm.

Here’s how to improve arm position while running:

  • Keep your arms at your sides. Make sure your arms and legs are swinging in rhythm with each other.
  • Keep your elbows bent at approximately 90-degree angle with your elbows somewhat pointed away from the torso.
  • Move your arms in conjunction with your legs.
  • Swing your arms forward and back, not across your body. This also allows your shoulders and neck to relax.

Your Hands While Running

Your hands regulate tension in your upper body.

Tightness can create tension up in the back and shoulders.

Here’s what to do with your hands when pounding the pavement:

  • Keep your hands in an unclenched fist, with the finger and thumbs lightly touch, hand cupped as though you are holding a delicate butterfly or an egg that you don’t want to crush nor break.
  • Do not let your hands cross the centerline of your body. The forearms should swing slightly across the body. But the hands should never cross this centerline.
  • Swing your arms to the read, not the front. Imagine that you’re trying to elbow someone behind you instead of punching someone in front of you.

Your Knees While Running

Maintain a continuous slight bend in the knee throughout the gait cycle.

Keep your leading knee slightly bent and relaxed as you land a little in front of your center of gravity.

A slight bend in the knees can also help absorb the impact of a foot strike.

couple running and have good running form

Stay Relaxed Running

Keeping tension in your body is the last thing you want.

It wastes energy and wherever you’re clinging to it, you’re misusing energy that could be (and should) spent elsewhere.

That’s not the whole story.

Feeling tense sucks, while on the other hand, it feels good to feel relaxed—that’s something you can’t argue with.

To stay relaxed while running, do the following:

  • Know your tension spots, and do your best co consciously release tension whenever and wherever it’s creeping up. Some of the most common tension spots are the hands, shoulder, and jaw.
  • Keep your shoulders back and loose. If you feel tightness in this area, then just drop your arms, open your hands, then shake them out for a moment.
  • Unclench your jaw. Let it slacken and your eyes to droop and soften. Your facial muscles have a great impact on the degree of tension in your entire body.
  • Unclasp your fists. Imagine that you’re holding a delicate egg in each hand that you don’t want to crush. Tension here can set the stage for tension and improper form.
  • Breathe deep. Instead of relying on your chest, engage your diaphragm—your belly—to draw in deeper and more powerful inhales and exhales.

Know your Cadence For Proper Running Mechanics

Also known as leg turnover, cadence is the technical term that refers to the number of times your feet hit the ground while running.

Cadence is a crucial part of proper running mechanics.

Proper cadence helps reduce stress on feet, knees, and ankles, improving running efficiency—all of which can reduce injury risk and improve running performance.

So what is the ideal cadence?

According to experts, a cadence of 170 to 180 steps per minute is the optimal range to run properly.

This is something I learned from the legendary running coach Jack Daniels (you should check some of his stuff here, he is an incredible inspiration).

Here is what to do next:

First of all, determine your cadence before trying to improve it.

To find your cadence, count the number of strides on one foot for 30 seconds, then multiply it by four.

Next, if your running cadence is under 180, then work on increasing it by approximately five percent every three to four weeks until you reach your goal cadence.

Keep in mind that your cadence varies according to your running intensity.

For instance, your speedwork or racing cadence will be much faster than your typical training cadence. Consequently, you should aim to settle on your number for both types of runs.

Foot Strike & Good Running Technique

Most of the above principles of good running form are universally agreed upon by nearly all experts, whether they are biomechanics pundits, elite athletes, or coaches.

But when it comes to foot strike, the topic is still a sticking point in today’s running world.

Foot strike is about how and where your foot should hit the ground during a running stride.

By and large, there are only three types of a foot strike: forefoot strike (FFS), mid-foot strike (MFS), and rearfoot strike (RFS).

And the bad news is there is no clear-cut evidence that says that one strike pattern is better than the other.

However, and while there no enough evidence to support one method over the other, I would suggest a mid-foot strike, especially if you are a beginner.

I believe that landing this way puts the least amount of stress on the knees and ankle while helping you generate a stronger push off.

This should help you run properly.

Here is how: while running, do your best to land on your midfoot (or on the area between your heel and midfoot, then quickly roll forward onto the toes, popping off the ground and engaging your glutes on each step.

Just make sure to land as softly as possible—just like a ninja.

I hate to sound like a broken record, but please take this tip with a grain of salt.

Truth be told, it doesn’t’ matter where your foot to land as long as it feels right and you are not experiencing any post-run aches and pains in your lower limbs.

So you going to have to try it and see for yourself.

Everybody is different and runs differently, but at least, remember that you have a choice, and if something isn’t working, you can always change it.

Additional Resource – Your guide to treadmill running form

Run Your Own Way

With all that being said, proper running form is very personal.

As previously mentioned, what is crucial is to cultivate proper running technique habits.

And over time, you’ll tone your technique and be able to find what works the best for your unique body type and mechanics.

What I recommend that you do is to develop your own running style while putting into consideration the above laws for proper movement.

That’s why, in the end, you need to run as naturally as possible.

In other words, let your running technique conform to your physiology.

Your running form must fit your personal needs.

Not the other way around.

To get instant feedback so you can run properly, join a running group of more experienced runners.

These running clubs typically include runners from a variety of fitness backgrounds and levels, some of whom might be able to help you improve both your technique and training approach.

Just be open to honest criticism.

You might not like what you hear.

But that’s a part of the learning process.

Every runner is unique and has a slightly different style of running.

That’s fine.

Just embrace the learning process, keep track of your performance and training enjoyment, and you’ll be on the right path.

And the more you run, the better you’ll get at judging good technique

Additional Resource – Why is my running not improving

 

Conclusion

To re-cap: when it comes to building proper running form, run tall with a slight forward lean, keep your body relaxed the entire time, improve your cadence, and find the foot strike that suits you the best (mine is the forefoot strike). And that’s it.

As a recreational runner—even if you take your running a bit more serious than the average joe—I don’t think you will need sophisticated from analysis to get the hangs of proper form.

Just keep your focus on the basics of proper running form and you will undoubtedly reap the rewards of proper form: efficient running and fewer injuries. And that will make your daily runs a lot more fun for sure.

And please be gradual about changing your form. In my experience, the fastest way to get injured is to try to change everything overnight—so just give it time and change one thing at a time while listening to your body’s feedback and staying within your fitness level the entire time. Then it’s just a matter of time before you master good running form.

In the meantime, thank you for reading my post.

Go out there and RUN!

The 16 Best Bodyweight Exercises For Runners (& How to Start Body Weight Training)

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female runner doing Bodyweight Exercises

Looking to start bodyweight exercises for runners but have no idea where to get started? Then you have come to the right place.

Here’s the truth.

Bodyweight training, or calisthenics, is one of the best options you got to improve your fitness, lose weight, and build the body of your dreams.

It’s the ideal way to work out at home, in the gym, or wherever you happen to be. Most calisthenic exercises are convenient, and by definition, require no equipment—just your body and some space around you.

Seems hard and scary, but don’t lose heart! As we’re going to see in today’s post, calisthenics is not rocket science.

Here’s your complete guide on how to start bodyweight training as a beginner.

In this sweet guide, you’ll learn:

  • The benefits of calisthenics
  • How to get started with bodyweight exercises
  • What is a calisthenic workout
  • The basic exercises you need
  • How to develop proper technique
  • And so much more.

Sounds good?

Let’s get started.

What are Bodyweight Training Exercises?

As the name implies, bodyweight training consists of strength-building exercises that utilize body weight to create resistance for the muscles against gravity instead of resistance in the form of bars, dumbbells, kettlebells, medicine balls, exercise machines, you name it.

Typical calisthenics workouts can range from straightforward sessions of push-ups and pull-ups to an elaborate routine of muscle-ups and jackhammers.

Bodyweight training is simple to learn, efficient, and can be done virtually anywhere, at work, at home, while traveling, etc. Think of it as a portable gym.

What I like the most about bodyweight training is scalability. You can easily modify and re-adjust your routine to match your fitness skill, whether you’re a newbie couch potato or an elite gymnast.

Bodyweight Exercises Benefits For Runers

Bodyweight exercises are some of the best moves that can help you improve your fitness level and get into the best shape of your life without paying for hefty gym fees, or be confined to a gym.

This kind of training is really convenient, and can be done anytime anywhere.

You don’t need any sort of fancy equipment or access to the gym.

All you need is your bodyweight, a clear and comprehensive routine and a bit of determination.

The bulk of bodyweight exercise is convenient, simple and scalable, so as you long as you are willing to keep good form the entire time, listen to your body, and do your best, you will be in a good place.

The routine I’m sharing with you today involves doing a set of challenging bodyweight exercises designed to push you hard, while the recovery periods refresh you for the next round of high-intensity work.

To make the most out of this workout, be sure to push your hardest on every interval—just keep good form the priority here—and by the end of the routine you should feel utterly exhausted.

If you are not completely worn out, you are not pushing it hard enough.

So make sure to push yourself as hard as possible while keeping proper form the entire time.

If your form starts to suffer, that’s a clear sign that you should back off, recover a bit, then go at it again.

Just don’t give up.

The 16 Best Bodyweight Exercises For Runners

If you haven’t exercised in a long time, a good segway to the world of bodyweight training is starting with basic exercises—think push-ups and pull-ups.

These exercises are building blocks of strength training. They form the foundation of almost every move you’re going to make in the future.

Do them with good form, though. Proper technique is especially vital for beginners, as the movement habits you develop off the bat will stick you as you progress.

Once you master the basic callisthenic exercises shared below, the fancier moves will start to seem much more doable.

Bodyweight Exercise For Runners – 1. Air squats

Benefits

Bodyweight squats are wonderful multi-joint exercises target almost every muscle in your lower body.

They are also key for boosting endurance, especially if you are doing any type of running, biking, and swimming.

Here are some of the common mistakes:

  • Rounding the shoulders and curving the back as you squat.
  • Excessive forward knee bending until they extend past the toes.
  • Knees falling inward or outward.
  • Dumping weight into the toes, which places strain on the knee joints.
  • Misalignment of the knees and toes.

Proper Form

Begin by standing with your feet a little wider than hip-width apart, toes should be slightly turned out, with the arms resting at your sides.

Next, while bracing your core and pulling your shoulder blades in towards each other, start squatting by bending your knees slowly while putting most of your bodyweight onto your heels.

Make sure to keep your knees aligned over your ankles and back straight the entire time.

As soon as you reach the bottom of the squat, press back up through the heel and return to standing position.

Do this exercise slowly and gradually at first, but as you master proper form, be sure speed it up to boost the cardiovascular activity and burn some mad calories during this exercise.

Bodyweight Exercise For Runners – 2. Push-ups

The push-up is a classic bodyweight exercise targetting the upper body and core. It works the biceps, triceps, and pecks like nothing else—as long as you perform it right

Not only bad push-up form is a waste of time and energy, but it could also lead to lower back pain and severe shoulder and wrist issues.

Here are some of the common push-up pitfalls:

  • Lifting the butt high in the air.
  • Performing half a push-up—not going low or high enough.
  • Sinking the hips down.
  • Holding the breath.
  • Placing the palms in front of the shoulders.
  • Keeping the chin too close to the chest.
  • Poor head position.
  • Putting the hands too far forward.
  • Not fully straightening the arms on the push-up.

Proper Form

Begin by setting up your weight supported onto your toes and hands.  Place your hands underneath your shoulders, then extend your legs straight out behind you. Keep your head in a neutral position, arms and hands slightly below your shoulders, fingers pointing forwards.

Tighten your core, squeeze your butt, then lower your body until your chest is an inch or two above the floor, elbows pulling back at about a 45-degree, then rise back up by fully extending your arms. That’s one rep.

Engage your core and buttocks and keep your elbows tucked in to your sides throughout the movement. This helps keep your body in a straight line from head to heels.

Can’t perform a single push-up? Use a bench or an elevated surface to put your hands on. I won’t recommend dropping to your knees as it instills lousy form.

As you get stronger, opt for lower surfaces for your hands until you can do clean pushups with no assistance.

Push-up variations: Military pushups, wide-stance pushups, incline/decline pushups, archer push-ups, one-hand push-ups, Hindu push-ups, etc.

Bodyweight Exercise For Runners – 3.Plank

The plank is one of the most basic core exercises out there, but it’s not as simple as you might think. It’s actually one of the most common mistakes when it comes to technique.

Planks are versatile exercises that increase core strength and relieve the lower back. But if performed wrong, they can do more harm than good.

Here are some of the common form errors:

  • Not engaging the core muscles
  • Sinking the hips
  • Arching the back
  • Looking up straight ahead
  • Tilting the hips
  • Positioning the hands too far apart
  • Placing the arms behind or in front of the shoulders
  • Lifting up the hips too high
  • Bringing the shoulders beyond the elbows
  • Not engaging the legs and butt

Proper Form

Begin on your knees and hands in the classic tabletop position.

Position your elbows underneath your shoulder, then tuck your toes and lift your knees off the floor, and look straight toward the floor.

Engage your shoulder muscles and keep your neck aligned in a neutral position, feet together, and toes touching the ground.

Readjust your hand position until your wrists are lined up under your shoulders.

Hold the plank position for as long as possible without losing form.

Plank variations: low plank arm reach, reverse plank side start plank, low side plank, extended plank, low side plank crunch, forearm plank, etc.

Bodyweight Exercise For Runners – 4. Bench Dips

Also known as a triceps dip, this is a classic bodyweight exercise. Dips target the chest and triceps and are best performed off the platform of a chair or a bench.

Here are some common mistakes to watch out for:

  • Not going low enough or going too low
  • Moving too fast
  • Flaring the elbows to the side
  • Not engaging the core
  • Gazing at the ceiling
  • Butt tilting

Proper Form

Start facing away from a chair or bench, then the front of the platform with both hands shoulder-width distance apart, extending legs out in front of you.

Engage your core, flex at the elbows to slowly lower your body until your arm at the forearm forms a 90-degree angle. Pause at the bottom for a one to tow count, then lift yourself powerfully using your triceps. That’s one rep.

Once you can breeze through 12 to 16 reps, move on to a more advanced move, like close grip push up.

Bench Dips Variations: band-assisted dips, dip to leg raise, assisted dip machine, weighted dips, jumping dips with negatives, etc.

Bodyweight Exercise For Runners – 5. Pull-ups

Pull-ups are maybe the best back exercise and better done with a pull-up bar. It’s also one of the hardest, so take your time and start with easier variations.

Here are some common pull-ups mistakes:

  • Not getting the chin above the bar
  • Gripping too wide
  • Staying straight as an arrow
  • Not using the full range of motion
  • Letting the elbow flare
  • Not keeping the back flat
  • Not keeping the shoulders back
  • Not going to “dead hang”

Proper Form

Grab a horizontal bar with both hands, palm facing away from you and hands at shoulder-width apart.

Next, while flexing your traps and shifting your shoulders up and back, pull your body up toward the bar, then slowly lower down to complete one rep.

Pull-ups variations: chair-assisted pull-ups, close grip pull-ups, wide grip pulls, butterfly pull-ups, kipping pull-ups, etc.

Bodyweight Exercise For Runners – 6. The Bridge

Also known as the hip raise, the bridge is a fantastic pose for increasing strength in the hamstrings, back, and glutes.

When performed incorrectly, the bridge can lead to neck, lower, back, or knee issues.

Here are some of the common blunders:

  • Lengthening the muscles within the quads
  • Having the feet too close to the butt.
  • Lifting the heels off the ground
  • Not keeping the toes in line with the knees
  • Put too much force on head and neck

Proper Form

Begin by lying down flat on your back. Pull your shoulders back and down.

Place your arms alongside your body, then bend your knees and place your feet on the ground, a hip-width distance apart.

Walk your feet back towards your butt, then, on the inhale, press into your arms and feet to lift your hips towards the ceiling. Squeeze your glutes as you rise to create a straight line from your knees to shoulders.

While keeping your knees, hips, and chest aligned, hold the top of the movement for three to ten seconds. Do not let your hips sag or drop.

Slowly lower down and repeat.

Bridge variations: single leg bridge, bridge with a squeeze, weighed bridge, pulsating bridge, etc.

Bodyweight Exercise For Runners – 7. Lunges

Another fantastic lower body exercise for building up the glutes and the quads.

Lunges also help improve coordination and balance, and they’re great for improving proprioception.

But they are also extremely and commonly easy to get wrong. Bad technique doesn’t just look sloppy; it could also cause injury.

Avoid these common pitfalls:

  • Bending the torso forward
  • Leaning forward or back
  • Turning the foot inward
  • Externally rotating the back knee
  • Lowering the rear knee too fast
  • Not maintaining a straight back
  • Losing balance
  • Taking very short strides forward or backward
  • Extending the knee past the toes on the lunge
  • Shifting the weight from the heel to the toes—or riding the toes.
  • Pushing the hips forward

Proper Form

Assume an athletic position, with the feet hip-width apart, back flat, and core engaged.

Take a slow, controlled step forward with your right leg as far as possible. Your front heel is roughly two feet in front of your rear knee as it bends toward the ground.

While keeping the weight in the heels and spine flat, lower your body until both of your knees are bent at a 90-degree angle. Avoid leaning back or forward throughout the movement.

Hold for a moment, then take a big step forward with your left leg. Keep alternating the legs to move forward across the floor. Avoid bouncing or using too much momentum.

Lunge variations: jumping lunges, static lunges, isometric lunges, reverse lunges, step up reverse lunge, rear foot elevated lunges, lung with reach, weighted lunges, etc.

Hardest Bodyweight Exercises For Runners

once you master the basic bodyweight movements, make your workouts more challenging by adding the following exercises.

Bodyweight Exercise For Runners – 8. Spiderman Plank Crunch

Benefits

This awesome exercise will not only raise your heart rate through the roof, but it will also test your core strength and balance to the breaking point.

Proper Form

To do them right, start in a standard plank position with your body perfectly straight from head to toe, forearms firmly resting on a mat.

Make sure to keep your back straight and core engaged the entire time.

Next, lift your right foot off the floor, then bring your right knee forward towards your right elbow, pause, then slowly return to the starting position.

Repeat on the other side to complete one rep.

Alternate sides for a total of 12 reps to complete one set.

Aim for three sets.

Bodyweight Exercise For Runners – 9. Dive Bomber Pushups

Benefits

These are my favorite types of a push-up. Also known as the Hindu push-ups, this exercise can help you tone up almost every muscle in your body while providing you with a killer cardiovascular workout

Proper Form

This will push your heart rate to the max.

So make sure to pace yourself here.

Begin in a downward dog position with your butt elevated in the air, and feet spread roughly shoulder width.

Make sure your body is forming an inverted “V’ shape, with your head down.

Next, lower your chest to the floor by bending your elbows toward the floor until your chest almost touches it, then push forward into a dip motion to an upward dog position.

Pause for a moment, then return back to the standing position to comlplete one rep.

Do 10 reps to complete one set, aiming to perform 3 total sets.

Bodyweight Exercise For Runners – 10. Side plank crunch

Benefits

Planks are some of the best bodyweight exercises, so make sure to do a lot of them.

However, the variation I’m sharing with you today will not only test your core mettle, but they will also drive your heart rate through the roof.

Side plank crunches strengthen the obliques and the deep ab muscles, and they are an awesome cardiovascular exercise.

Proper Form

Begin in a standard plank position with legs together, back straight and core engaged.

Then, lean to your left side while lifting your right arm up toward the ceiling, bend your right elbow and place your right hand behind your head.

Next, while keeping your right shoulder tracking over right hand and hip raised the entire time, bend your right knee and bring in to touch your top elbow, and start performing crunches.

Do 8 reps on each side to complete one set.

Aim for three sets.

Bodyweight Exercise For Runners – 11. Pike Jumps

Benefits

This is another awesome core exercise that will help you develop core strength and stability while hitting your hips and quads hard and pushing your cardiovascular endurance to the limit.

Proper Form

Begin in a standard plank position with palms on the ground, core engaged, back perfectly straight and hands directly beneath your shoulders.

Make sure to form a straight line your head to your heels.

Next, while engaging your core, jump your feet together and forward and assume a pike position with butt raised in the air, pause for a moment, then jump back to the plank position while making sure to keep the hands firmly placed on the ground.

That’s one rep.

Do 16 reps to complete one set.

Aim for three sets.

Bodyweight Exercise For Runners – 12. Jump Squats

Benefits

Jump squats are some of the best plyometric exercises you can do to develop explosive power, which is key to building your muscles’ ability to generate force more quickly.

This exercise mainly works the calves, quadriceps, hamstrings, and glutes—vital running muscles.

Proper Form

Stand as straight as possible with the feet spread shoulder-width apart, arms hanging at the sides and core engaged.

Next, while keeping your chest up and back straight, squat down by bending your knees until your thighs are parallel to the ground.

Be sure to keep your back straight and knee is tracking over your toes.

Then, while pressing mainly with the ball of your feet, jump up explosively in the air as high as you can, using the thighs like springs.

As soon as you land on the floor, go straight away to the next squat and jump again.

Do 20 reps to complete one set.

Aim for three sets.

Bodyweight Exercise For Runners – 13. Windshield Wipers

Benefits

This awesome core exercise is ideal for targeting the rectus abdominis and obliques muscles to activate and strengthen your core stabilizing muscles, which is crucial for keeping your trunk steady and good posture while you are running.

Proper Form

Start out by lying down on your back, then raise your legs to a 90-degree angle.

For more support, feel free to spread your arms straight out to your sides.

Next, to perform this exercise, rotate your legs to your right side, stopping short of touching the floor, pause for a moment, press back up, then turn to the left side, and press back to starting position to complete one rep.

Make sure your legs are moving from side to side in a “windshield wiper” motion.

As you get stronger, make it more challenging by bringing your arms closer into your sides so they offer less support.

Do 10 slow reps to complete one set.

Aim for three sets.

Bodyweight Exercise For Runners – 14. Single Leg Elevated Glute Bridge

Benefits

As you may already know, glutes are the source of power when it comes to running.

Good news is the single leg elevated glute bridge exercise is one of the best exercises that target these large and powerful muscles.

Strong glutes can help you run faster and longer while preventing common injury.

Plus, it also builds balance and coordination.

Proper Form

Lie down on your back with your feet flat, knees bent, ankles hip-distance apart, then raise your right leg off the floor, pulling the knee to your chest.

This is the starting position.

Make sure to extend your right leg as straight as possible toward the ceiling.

Next to perform this exercise, raise your glutes off the floor by driving through the heels and extending your hip upward.

Be sure to extend your right leg as far as you can, hold it for 30-second to one full minute, then slowly lower your leg down and switch sides to complete one set.

Aim for three sets.

Bodyweight Exercise For Runners – 15. Side Lunges

This is a unique variation of the standard lunge that builds strength in the hamstring, abductors, quadriceps, and glutes. This lateral exercise is also great for coordination.

When side lunges are performed incorrectly, they can result in pain or injury to the lower back, hips, and knees.

Here are some of the common form errors:

  • Not keeping the torso uprightand engaged core
  • Extending the knees out too far
  • Stepping too wide while performing the side lunge movement
  • Not keeping the weight distributed evenly
  • Not keeping the toes in line with the lunging knee.

Proper Form

Assume an athletic position with your feet together, knees and hips slightly bent, and head and chest up.

On the inhale, take a slow, lateral step to the right side, then bend into the right knee and sit your hips back as you’re going to sit in a chair.

Stay low while keeping the weight in your heel and bending your knee to a 90-degree angle, knee staying in line with the toes.

Exhale and press through the right heel to straighten the leg and step back to starting position.

Switch sides and repeat.

Side Lunge variations: Plyo side lunge, dumbbell lateral lunge, reverse side lunge, curtsey lunge with a kick, single-leg deadlift to reverse lunge.

Bodyweight Exercise For Runners – 16. Burpees

Benefits

This compound movement will blast your heart and increase your stamina like nothing else.

Burpees target virtually every major muscle group in the body while helping you become functionally fit in the shortest time possible.

It’s no wonder that the burpees are the bread and butter of most CrossFit workouts and military training programs.

Here are a few of the sad burpees errors that bring tears to my eyes:

  • Going too fast while ignoring proper
  • Not properly stabilizing the core.
  • Allowing for the back to sag when doing the push-up.
  • Holding the breath.
  • Sacrificing reps for form.

Proper form

Start by standing with feet shoulder width apart.

Squat down by bending your knees, then lower your body toward the floor by putting your hands on the floor in front of you.

Thrust your feet back, and lower yourself into the bottom portion pushup position, so your legs are fully extended, abdominals tights, and arms straight.

Then in one swift and smooth motion, jump your feet back into the squat position and leap up as high as possible from the squat position.

That’s one rep.

Repeat as fast as possible.

Burpee variations: push-up burpee, superman burpee, side burpee, start jump burpee, mountain climber tuck jump burpee, dive bomber burpee, etc.

The Bodyweight Strength Routine For Running 

We’ve all heard of the saying, “failing to plan is planning fail.”

You need a concrete plan if you want to reach your fitness goals. Not only does it improve your training consistency, but it also allows you to monitor your progress and see where you need more work.

The following plan has been designed to increase endurance, build strength while burning some mad calories in the process.

Perform the exercises in order, two to three times a week, with at least one day of full recovery between each go. Take 30 to 60 seconds to rest after each round. Repeat five times.

Whatever you do, make sure to start in line with your current fitness skill, training goals, schedule, and personal preferences. Give it a few months, and you’ll be a leaner, stronger athlete for it.

To get you started, try the following 3-day program.

Monday, Wednesday, Friday: Full body circuit

  • Ten push-ups
  • 30 squats
  • 20 sit-ups
  • Ten chair dips
  • Five pull-ups

Repeat the entire circuit 5 times.

More Bodyweight Exercises

As you get fitter, feel free to add in more bodyweight exercises of various intensities and reps. Some of these include:

Bodyweight Y Squats
X Pushup
Bodyweight Single-Leg Deadlift
Bodyweight Lateral Squat
Mountain Climbers
Bodyweight Shoulder Taps
Calf raises
Dead Bug
Bird Dog with Rotation
Bodyweight Bird Dog
Double Lunge with Reach
Back Extensions
Hand Curls
Chin-ups
Leg raises
Sit-ups
Scissors
Cross-Body Mountain Climbers
Squat Thrusts
Reverse Lunge and Hop
Cross-Body Extension
Elbow to Knee
Wall Slides
Side Plank with Rotation
Dive Bomber Push-Ups
Side Plank with Extension
Jump Squats
Plank to Push Up
Single-Leg Up and Down Dogs
Figure 4 Mountain Climbers
T Push-Ups
Jumping Lunges
Single-Leg Burpee
Scissors
High Knees
Cross Overs
And so much, so much, more.

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 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.

How to Treat and Prevent Runner’s Knee

by
female runner suffering from knee pain

Runners knee can affect anyone, from beginner runners who are just starting out to elite athletes trying to achieve their next personal best.

If you’re looking for practical solutions for relieving and avoiding this common overuse running injury, then you’re in the right place.

Today I’m going to share with you a simple step-by-step runners knee injury treatment and prevention program that can help put a stop to the condition for good.

By the end of this post you will know all you need about:

  • The exact definition of runners knee and its symptoms, and causes,
  • The best treatment options for runner’s knee,
  • How to get back safely to running after runners knee, and
  • The right preventative measures you can take so you no longer have to endure another (or your first) runner’s knee nightmare.

So are you excited? Then let’s get the ball rolling

Runner’s Knee Explained

Standing for a number of conditions affecting the knee, such as Patellar Tendinitis, Chondromalacia Patella, and Patellofemoral Pain Syndrome, or PFPS for short, Runner’s knee is a general term that’s been used to describe pain and tenderness around and/or below the kneecap.

PFPS is the most Common

Patellofemoral pain syndrome (what a mouthful!), is the most common form of runner’s knee, accounting for about 20 percent of all running injuries, according to study.

Note: This whole post is mainly focused on patellofemoral pain syndrome.

In future posts, I’ll be dealing other conditions affecting the knee.

That’s why in this post, I’ll be using the terms PFPS and runner’s knee interchangeably, but please keep in mind that they are not the same thing.

Runners Knee Symptoms

The primary symptom is mild pain around, and below the top of the kneecap, typically toward the center of the back of the knee where the kneecap and thighbone meet.

The pain is, in most cases, mild at the first stages and may be only felt during running (or while doing other high impact exercises), but the pain becomes increasingly more intense not only during running but also after a workout.

Since the knee is a joint—Read: it moves around a lot—pinpointing the exact painful spot can prove difficult.

Nevertheless, by and large, Runner’s Knee is described as an aching pain behind and/or around the kneecap.

To make sure you actually have PFPS, you may need to visit a doctor to give you a thorough physical exam.

In some cases, X-rays and MRIs—Magnetic Resonance Imaging)—and other tests are needed for a complete assessment.

But in most cases, if you are a runner, and you started experiencing the above symptoms, rest assured that you have runner’s knee, and it’s time to step back from running and treat the condition before you do more damage to the cartilage.

You may also experience swelling and/or popping or cracking sensations in the knee.

Additional Resource – Can you run again after knee replacement

Runners Knee – The Injury Process

At the root level, runners knee develops when the patella (the kneecap) tracks incorrectly over the femoral groove, which a groove in the thighbone—as you use your knee.

Under normal conditions, the patella rests in the femoral groove and glides effortlessly up and down as you bend and straighten your knee.

But when the patella is misaligned—or tracking out of its normal range— it can irritate the nerves around the kneecap and damage the cartilage beneath the patella, leading to knee pain and eventually, runners knee.

Not Just Runners

As I have already stated, Runners’ Knee is the most common overuse injury among runners, but it can also strike any athlete in a variety of fields—especially sports that require plenty of cutting and sharp lateral movements, such as skiing, basketball, and tennis, or any type of sport that’s arduous activity on the legs.

Runners Knee Causes

Pinpointing a single cause of runner’s knee may prove elusive.

There are so many factors that can lead to the condition.

Here are some of the causes:

Overuse. This is the most common cause.

The repetitive high impact nature of running—and other high impact activities that are strenuous on the knees—can irritate the nerves around kneecap and damage the tendons.

Misalignment. When the patella—kneecap—is slightly out of its correct position—in other words it’s out of alignment—running and other high impact activities that require a lot knee bending and twisting can wear down the cartilage of the kneecap, leading to pain and damage to the joints.

Muscle weakness. Muscle imbalances in the legs can also lead to the condition.

Weak glutes, hip abductors, and quadriceps muscles can reduce support and stability around the knees, which forces the kneecap to track out of alignment.

Muscle tightness. Tight hamstrings and calf muscles can put pressure on the knee, resulting in misalignment of the kneecap, thus increasing kneecap friction and pain.

Add to this the repetitive high impact nature of running and you have a recipe for runners knee.

Foot problems. If you have flat feet—also known as fallen arches or overpronation—this anatomical condition can overstretch the muscles and tendons of your legs, resulting in knee pain and irritation.

An unusual foot position forces the foot to roll inwards which significantly changes the way the forces go through the knee

Direct trauma. This is when you receive a direct trauma to the knee, such like a blow or a fall.

The shock impact can dislocate the kneecap, or even move it out of place, forcing it to mal-track over the femoral groove.

How to Treat Runner’s Knee

If you have runners knee, then there is no perfect answer to when your knee will be healed.

Nevertheless, to speed up the healing process, do the following.

Stop Running

This is obvious.

Stop doing anything, including running and other high impact exercises, that leads to knee pain, but feel free to do as much exercise as you can do pain-free.

Take as many recovery days (or weeks) as you need.

If you don’t want to stop exercising, then opt for cross training activities with minimum impact on the knee.

Join a yoga class, strength train or join a aqua jogging class.

Just because you have runners knee don’t mean that you should fall off the training wagon, and turn into a couch potato.

Ice your Knee

Ice therapy can help you assuage pain and reduce the swelling.

Do it for 10 to 15 minutes three to four times per day until the pain is gone.

Use cold packs or ice wrapped in a towel.

Compress The Knee

Support the injured knee by using sleeves, straps or an elastic bandage to accelerate the healing process and reduce pain.

Elevate your Knee

Another measure you can take is to keep the knee raised up higher then you chest level by elevating it on a pillow when you are sitting or lying down.

Take Anti-inflammatory Pills

I will only recommend that you take pills if the pain was too much to bear.

Non-steroidal anti-inflammatory medication, like Aleve, Advil, or most commonly Ibuprofen, will help with the swelling and the pain—especially if you needed more pain relief.

Just be careful. These drugs—like any other drug—have a dark side.

They can boost the risk of bleeding and ulcers—only used when your doctor says so or in cases of severe pain.

See a Doctor

In case your knee did not get well with the above steps, and the pain persists, then you may need to see a physician and have a professional examine your knee for a thorough medical evaluation.

In most cases, runners knee can be easily treated provided that you spot it early on and take the necessary action steps on the spot.

Severe Runners Knee Cases

In some severe cases of runner’s knee, the above steps may not help as much.

So what to do then?

Well, severe cases of the runner may need immediate surgery to fix the damage.

A surgeon could take out the injured cartilage or mend the position of the patella.

Hopefully, you will never have to endure severe cases of runner’s knee.

This condition—and most other running injuries—can be easily treated—when spotted at the right time and before they get any worse—and with the implementation of the right preventative strategies.

Additional resource – Your guide to ITBS

How to Get Back Running after Runner’s Knee

Here are the three keys to return safely to running after runner’s knee

Take your Time

Returning back to running, of course, will depend on how severe you damaged your knee.

Thus, it’s hard to guess how much recovery time you will need, especially when you put into consideration the biomechanical causes of the condition.

You cannot fix your muscles imbalances or running mechanics overnight.

So this cannot be rushed up. No one can

For instance, you may only need a few days off if you spot runners’ knee early, but if you have been running through pain for a while, you may need a lot longer.

But as a general guideline, full recovery from runner’s knee can take from four to eight weeks (or even more in severe cases) of no irritating activities—including running and other activities that require a lot of knee bending and twisting.

To stay on the safe side, opt for cross-training activities that don’t aggravate the pain and require minimum knee twisting and effort.

Take up aqua jogging, swimming, and the like.

And if a cross-training activity leads to knee pain, you shouldn’t be doing it.

The same approach applies for other knee injuries such as ITBS and patellar tendonitis.

Restart Slowly

Depending on how long you were out of the running field, it will take you to get back to running the way you used to.

A loss of cardio base and stamina is expected after a moderate layoff—even for just a couple of weeks.

Restart your running engine carefully and slowly.

Don’t force it.

Adopt a beginner’s runner mindset.

Fix the Root-Cause

Whether the root cause of your injury was biomechanical or any other cause, you will need to continue on working on it until it poses no future threats.

So please keep in mind that if you don’t strive to gradually fix the root-cause, it won’t just repair itself.

That was my mistake.

And please don’t repeat my mistake.

Additional Resource – Overpronation vs Underpronation

 

 

How to Increase Running Speed

by
runner trying to Increase Running Speed

Looking for the best advice on how to increase running speed? Then You have come to the right place.

Improving your running speed should be a priority, whether you just signed up for your first 5K or are looking to improve your marathon time.

I’ve always wanted to become a faster runner.

So, I did what most recreational runners (who don’t know better usually) do:

I kept running for more miles and miles.

Nonetheless, I wasn’t getting any faster, and I got really frustrated.

But, once I started doing some of the stuff shared below, my running speed improved almost within weeks.

It goes to show you how much a change in training approach can have on athletic ability!

Today’s post will give you some creative training guidelines to help improve your running speed without having to log more miles.

How To Increase Your Running Speed

The training strategies I’m providing aren’t going to turn you into the next Flash, but based on my own experience, they can surely add more spring to your foot strike, and that’s a good thing if you ask me.

Increase Running Speed Strategy 1- Strength Training

When it’s done the right way, weight lifting strengthens key muscle groups for faster, more injury-free running.

The stronger your leg muscles are, the more force they can generate and absorb.

Runners also need strong upper bodies to maintain proper form and mechanics.

Don’t know where to start?

Check these five posts:

Want the good stuff? Add the following exercises to your training arsenal:

Squats

Planks

Pistols

Russian twists

Increase Running Speed Strategy 2 – Interval Training

Interval training is the most satisfying way to work on your speed.

It involves alternating intervals of high and low intensity while running to build both speed and endurance.

It also burns some mad calories in less time too.

Opt for a 2:1 ratio where you sprint for 30 meters, jog for 60, sprint 30, jog 60, and so on.

During the work interval, run at maximum speed.

Then during recovery walk or jog slowly, letting your heart rate and muscles cool down.

You are not doing interval training right if you don’t exhaust your muscles, which is what’s known as going into the anaerobic zone- the point at which you’re panting for air.

After a thorough the dynamic warm-up, alternate running one 100-meter at your maximum speed and jogging for 200-meter.

Start with six or eight repeats (with a recovery period in between each), and try to work your way to do more reps.

Note – You’ll need need a stop watch to keep track of time when performing intervals.

Increase Running Speed Strategy 3- Drill Training

Speed drills are another strategy you can use to improve your running time.

These improve running form, increase coordination, and boost running cadence—vital elements of speed.

There are plenty of speed drills you can add to your training program.

Here are some of my favorites:

Acceleration strides

High Knees

Backward running

https://www.youtube.com/watch?v=PU6qPvT6sAc

Note: If you’re serious about drill training, then check out The Running WOD Bible by P Selter.

You can get it from Amazon for $10 by clicking here.

The 10 Run-Till-You-Drop Commandments by Megan White is another treasure trove on speed boosting tactics.

Get it here for $10.

Here’s the full speed drills training routine.

Increase Running Speed Strategy 4-Hill Training

Want to take your interval training to the next level? Hit the hills.

Pounding the incline helps build strength in your quads, hamstrings, and calves.

This, in turn, will increase your endurance and the ability to run faster on smooth and flat surfaces.

Why so effective?

Hill training provides you with a lot of intensity with less impact on your joints than you’d experience when pounding flat terrain.

Here’s how to proceed on your next (or first) hill workout.

Begin by locating a reasonably steep hill that’s about 50 to 100 meters long.

You don’t have to find the steepest hill around—as long it’s challenging, you’re good to go.

Then, following a thorough warm-up on a flat surface, run up the hill as fast as you can then jog slowly back.

Repeat several times, depending on your conditioning and training goals.

This could be anywhere from six times for a newbie to a dozen for an experienced runner.

Stick to a pace that allows you to get over the hill without panting for air or doubling over because of fatigue.

Keep in mind that running a hill is a skillset in itself.

Additional resource – One mile training plan

Increase Running Speed Strategy 5- Plyometric Training

When broken down to its most basic elements, running is really just a form of jumping from one foot to the other.

Fortunately, there’s an entire whole training program that makes the most of this fact.

It’s called plyometric or explosive training.

Plyometrics has plenty to offer, and it’s a form of exercise you should seriously consider adding to your regimen.

Research shows that explosive power movements can significantly increase endurance, agility, and speed.

What’s more? Plyo training requires little time.

You can do a few plyo moves after an easy run or add 10 to 15 minutes of jump exercises to your regular strength workouts.

Either way works – it’s totally up to you.

Here are the five plyometric exercises I recommend:

Box Jumps

https://www.youtube.com/watch?v=EKa1GG5Zsg0

Hopping

Squat jumps

Plyo push-ups

One important note: make sure you’re working out with the right gear and equipment —  especially a steady jump box.

Additional resource – How fast can Bolt Run

Increase Running Speed Strategy 6 –  Running Cadence

The fastest runners in the world have a lot in common.

They train like crazy, are well-built; they also take more steps per minute than the average, slow, runner.

Also known as stride turnover, running cadence refers to the number of steps a runner takes during a minute, and, as seen a previous post, is key for increasing speed and improving technique.

Research shows that the fastest and most efficient runners in the world have a cadence of roughly 180 steps per minute.

These runners also keep their feet close to the ground with short, light, and fast quick steps.

To determine your current number, run for one minute while counting the number of times your right foot strikes the ground, then multiply it by two.

To increase it, focus on taking fast, short, and light steps—as if you’re stepping on hot coals.

It should feel like playing hot potato with their feet.

Increase Running Speed Strategy 7 – Jump Rope

Not all steps for improving running speed are running steps.

Your cross-training program—AKA your non-running workouts—matter too.

One of the best of these is rope jumping.

Jumping rope is a challenging and effective way to boost your running speed and strengthen your main running muscles without putting too much impact on your joints.

The rope mainly targets your quads, glutes, and calves—primary running muscles—as well as your chest, back, triceps, and shoulders as they assist in continuously turning the rope.

Not only jumping rope improves overall endurance and breathing technique, but it can also improve your focus and coordination.

To take this classic workout to the next level, increase the duration and intensity of your jump rope exercise, building it up to 20 to 30 minutes.

You can also play with your feet for more challenge.

Try alternating feet, jumping on one foot, or jumping on your heels.

Increase Running Speed Strategy 7 – Get The Right Form

Another vital key to running faster—at any pace or speed—is to run more efficiently.

When you’re running more efficiently, you’ll be able to cover more distance more quickly without feeling as tired since you’ll be using less energy.

Guess what’s the key to doing that? Of course, it’s proper running form.

So what’s the correct technique? The primary cues to focus on include:

Here are a few hints:

  • Run tall. Keep your upper body tall yet relaxed. Try to make yourself six inches taller when speeding up. Imagine a string holding you up.
  • Make sure your feet land under your center of gravity. Aim to hit the ground with the middle of your foot under your hip.
  • Keep your shoulders relaxed, with the arms swinging back and forth at low 90-degree angles.
  • Keep your hands gently clenched. Imagine you’re holding a delicate butterfly in your palms without crashing it.
  • Keep your posture upright with the back straight and the head up, so your chin is parallel to the ground.
  • Focus on moving forward, not side to side. Allow for no wasted movement. All of your energy should be focused on propelling you forward.

Go one step further and give the Pose Method a shot.

One of the best sources, maybe the only book you’ll ever need on the subject, is “The Running Revolution” by Nicholas Romanov. 

Here is the link to buy it.

Additional Resource – Here’s how to run faster

Increase Running Speed Strategy 9 – Lose Weight

Research published by the American College of Sports Medicine revealed that losing weight (fat, not muscle) can help runners improve running times—cutting roughly two seconds off a mile for each pound lost.

For example, a 15-pound weight loss should cut about 80 to 90 seconds of 5K race time.

The reasoning?

The more weight you carry, the more effort you expend to run from point A to point B, thus, the less power you have overall.

Don’t believe me?

Try running while strapping on a 25-pound backpack then tell me how you feel.

You’ll, sooner than later, realize how hard it is to achieve, let alone maintain, speed.

Now picture how much easier it would be if you were many pounds lighter.

Increase Running Speed Strategy 10 – Be Consistent

A boost in running speed comes from practice and consistency.

This means hitting the pavement multiple times per week for numerous consecutive months to accumulate endurance, stamina, and strength.

There are no shortcuts.

Silver bullets don’t exist in the real world.

If you keep moving forward, you’ll sooner or later, reach it—as long as it’s realistic of course.

As a rule of thumb, aim for three to four running session per week.

When you start to add extra runs to your weekly plan, do so slowly—speed follows endurance.

Make one of these sessions your long run where you aim to cover more miles than on any other runs that week.

Here’s a typical weekly running plan for increasing speed:

Monday

Interval Run –  8 X 4oom at 80 to 90 percent of maximum speed.

Tuesday 

 Upper Body Strength Workout

Wednesday 

30-Minute Uphill Workout

Thursday

Lower Body Strength Routine

Friday

4 X 800m at 90 percent of maximum speed

Saturday

Long Run

Sunday

Rest Day or Cross-train

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 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

By doing interval workouts, increasing cadence, working on technique, losing weight, running hills, and incorporating consistency, you’ll be able to take your running speed to an entirely new level.

Now the ball is in your court. Do you have any other tips to share? If so, then feel free to do so in the comments section below.

I hope my guidelines for increasing running speed will help you become faster than you ever thought possible.

In the meantime, thank you for dropping by.

Keep running strong.

David D.

The Best 5 Quad Exercises For Runners

by

Let’s talk about something that’s been a game changer for my running performance and might be for yours, too—strength training.

Now, I’ll admit when I first started focusing more on strength, I didn’t give my quads the love they deserve. Big mistake!

And when it comes to muscle groups that deserve your attention, the quadriceps are at the top of the list.

These powerhouse muscles support your body with each stride and help propel you forward.

Don’t take my word for it.

Research shows that during an 8:00-per-mile pace, the quads are responsible for 35% of the force that pushes you ahead.

They’re the powerhouse behind your stride, but they also play a protective role by helping to alleviate and prevent knee pain.

Let’s dive into how to strengthen this vital running muscle.

What Are the Quadriceps Muscles?

The quadriceps, commonly known as the “quads,” are a group of four muscles located on the front of your thighs. They are among the strongest muscles in your body, crucial for movement, stability, and power. Here’s a breakdown of each one:

  • Vastus Medialis: The teardrop muscle is located on the inner part of your thigh near the knee.
  • Vastus Lateralis: Found on the outer part of the upper thigh, responsible for leg extension.
  • Rectus Femoris: A key player in hip flexion, this muscle runs down the middle of your thigh.
  • Vastus Intermedius: Positioned deep in the thigh between the vastus medialis and vastus lateralis.

These muscles are essential for knee extension, meaning they play a major role in all physical activities like walking, running, jumping, and squatting.

And let’s be honest, no one enjoys the feeling of weak legs halfway through a run, right?

If you’re like me, you’ve probably had moments where your legs felt like they were running on empty—especially on those last miles. That’s where strong quads come in to save the day.

When you build strength in this area, you give yourself more power to push off with each step.

Strong quads act like natural shock absorbers, helping you avoid knee injuries. I can’t tell you how many runners I’ve seen sidelined by runner’s knee because they neglected this key muscle group.

Why Strengthen Your Quads?

Building strong quads can be a game-changer for runners. Here’s why:

  1. Improve Speed: Strong quads give you more power to push off the ground, helping you run faster and tackle hills with greater ease.
  2. Injury Prevention: Weak quads can contribute to various running injuries, including runner’s knee. Strong quads help stabilize your knee and track your kneecap properly during your runs.
  3. Boost Endurance: Tired legs at the end of a long run? Strengthening your quads can delay fatigue and keep your legs feeling fresh longer.
  4. Shock Absorption: Strong quads act as natural shock absorbers, reducing the impact on your knees and protecting them from overuse injuries.

How to Strengthen Your Quads as a Runner

If you’re ready to build those quads, here are some key principles.

Start Slowly

As with any new training, take it easy at first. Gradually increase the intensity by adding more weight or reps over time.

Warm Up Properly

Start each strength session with a dynamic warm-up. Spend 5 minutes jogging or running in place, followed by exercises like squats, lunges, and high knees to get your muscles warm and ready.

Proper Form

Proper form is king, so keep it all the time — quality over quantity.

Never aim to perform more reps without paying attention to your form.

Remember that as you make your training more challenging, you’ll perform fewer reps but still gain strength.

Don’t Forget Your Hamstrings

You also need to strengthen your hamstrings in conjunction with the quads.

Otherwise, you’ll only exacerbate muscle imbalances if you exclusively work on one group muscle while neglecting the other.

As a runner, your quads might be already stronger due to the running motion. That’s why runners are more prone to have weaker hamstrings than quads.

I highly recommend stiff-legged deadlifts and leg circles for training your hamstrings.

The 5 Best Quad Exercises for Runners

These exercises target your quads from different angles, helping you build strength, stability, and power.

1. Squats

I started with bodyweight squats but added dumbbells for an extra challenge once I got stronger. Keep your form tight—back flat, core engaged, and knees tracking over your toes.

How to do it:

  • Stand with feet shoulder-width apart, back straight, and core engaged.
  • Lower into a squat by bending your knees and pushing your hips back as if you’re sitting in a chair.
  • Go down until your thighs are parallel to the floor.
  • Push back up through your heels to return to the starting position.

2. Single-Leg Squats (Pistol Squats)

These are killer, but they’ll make you stronger, no question. When I first tried these, I had to hold onto a chair for balance. I can do them unassisted, and the strength gains have been huge.

How to do it:

  • Stand on one leg, extending the other leg in front of you.
  • Slowly squat down on the standing leg, lowering your body as far as possible while keeping your core engaged.
  • Push through your heel to return to standing.

3. Leg Extensions

Leg extensions isolate the quads and target those muscles without engaging other lower-body groups.

How to do it:

  • Sit on a leg extension machine with the pad resting against your shins.
  • Extend your legs fully, squeezing your quads at the top.
  • Slowly lower the weight, but stop before your knees reach a 90-degree angle.

4. Weighted Walking Lunges

I love this move because it’s dynamic and mimics the motion we use in running. Plus, it targets the quads, especially the rectus femoris, which is key for hip flexion.

How to do it:

  • Hold dumbbells at your sides or place a barbell across your upper back.
  • Step forward with one leg and lower your body into a lunge until both knees are bent at 90 degrees.
  • Push off your front foot to bring your back foot forward, and continue walking in the lunge position.

5. Leg Press

I don’t use machines too often, but when I do, I love the leg press for its ability to isolate the quads. Just be careful to maintain good form and avoid locking your knees.

How to do it:

  • Sit on the leg press machine with your feet shoulder-width apart on the footplate.
  • Press the weight by extending your knees, keeping your back flat against the pad.
  • Lower the weight slowly, ensuring your knees are aligned with your toes, and don’t bow inward or outward.

Final Thoughts

Strong quads are key for running performance, endurance, and injury prevention. Incorporating these exercises into your routine will help you run faster, longer, and with fewer injuries. I’ve seen the benefits firsthand—it’s made a huge difference in my running journey, and can do the same for you.

So, are you ready to give your quads the focus they need? Lace up your shoes, hit the gym, and let’s build those powerhouse legs that will carry you across every finish line—stronger, faster, and injury-free!

quadriceps exercises

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 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.

Quad Exercises For Runners – The Conclusion

There you have it!

The above quad exercises are the best when it comes to increasing strength in your lower body, especially in the rectus femoris muscle.

Do this awesome quad workout on a regular basis if you’re serious about making real progress. Also, keep in mind to stay within your fitness level the entire time.

Here are more  strength exercises for runners.

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

In the meantime thank you for reading my post

Keep Running Strong

David D.

6 Yoga Poses to Ease Post-Run Muscle Soreness

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Yoga Poses to Ease Post-Run Muscle Soreness

Post-workout soreness after running or any other exercise, often referred to as delayed onset muscle soreness, better known as DOMS, is common among runners—whether you are a beginner just starting out, or an intermediate runner after dramatically increasing the duration or intensity of your runs.

Good or Bad?

Don’ get me wrong.

Post-workout muscle soreness is a good sign.

It says that you are pushing yourself beyond your comfort zone, and that’s where real change happens.

And the good news is that the more you run, the less your muscles will be sore in the weeks and months to come.

In other words, if you feel sore after a run, then good job buddy!

But this soreness can also be a bad thing, especially if it’s interfering with your everyday activities.

Post-run soreness can also be an unpleasant experience—even painful at times, and may interfere with your daily activity and how ready you can be—physically and mentally—for your next workout.

Therefore, today I’m sharing with you one of my favorite cross-training activities you can do to speed up recovery: yoga.

women performing Yoga Poses to Ease Post-Run Muscle Soreness

The Power Of Yoga

Yoga can help you alleviate a lot of post-workout pains and it’s more efficient than, say, the traditional stretching technique you learned in high school.

Truth be told, a regular yoga practice can help you rehab tired muscles, prevent injuries and get your body ready for your next run.

Therefore, here are some of my favorite yoga poses that will work to alleviate post-run pains and aches while increasing your flexibility and mobility in key running muscles such the glutes, hamstrings, quads, and calves.

I recommend that you use this routine as means for speeding up recovery after a hard run—mainly a long run or an interval session.

Hold each for 30 to 45 seconds, and breathe deeply to release any tension or tightness you might experience.

Keep in mind that this simple 20-minute sequence is an easy and gentle sequence.

So no need to push yourself here.

Just do it gently and slowly and remember to breathe deeply.

So don’t try to win the world’s most flexible human contest in one session.

Here’s the full guide to yoga for runners.

1. Standing Forward Bend

Benefits

This is a must pose for calming the mind while also stretching and relieving the muscles of the spine and the hamstrings.

Proper Form

Begin by standing with your feet together, toes parallel, core engaged, with hands on your hips.

This is your starting position, or what’s known as the Mountain Pose, Tadasana.

Next, while allowing for a slight bend in the knees, fold over at your hips, and roll your spine down as you reach towards the floor, lengthening the front of your torso in the process.

Make sure to let your neck relax once you reach the bottom part of the pose, once you reach your max flexibility point.

Then, let the crown of your head hang loose and place your fingertips on your knees, shins or the floor beside your feet if your flexibility allows it.

Make sure to fold forward with a straight back, releasing slowly and gradually into the full pose.

Then, straighten your legs as much as possible while shifting your weight forward into your toes.

Hold the pose for one to two minutes, being mindful of your spine and legs the entire time.

2. Wide Legged Forward Bend Twist

Benefits

Also known as Prasarita Padottanasana , this asana stretches and strengthens the inner back legs and spine while penning the hips and improving the trunks rotation ability.

Proper Form

From mountain pose, widen your feet and place them three to four feet apart, with toes slightly turned slightly out, then hinge your torso forward at the hips.

Next, roll your spine downward and place your hands on your ground or on a yoga block, letting your neck and head relax.

Then, while breathing deep and being mindful of your spine, lift your right arm and reach it toward the ceiling, feeling your spine twist and open.

Hold the pose for 30 to 45 seconds, then slowly bring your hand down and switch sides.

3. Lunge with Side Stretch

Benefits

An awesome pose for releasing and opening the adductors, the abductors, and the glutes.

Proper Form

Assume Tadasana pose, then widen your stance with toes pointing 45 degrees outward.

Next, lunge to the right side, bending your right knee to a 90-degree angle and straightening the left leg to point upward with heel on the floor.

You can place your hands on the right thigh, or on the floor, depending on how flexible you are.

Hold the stretch for 30 45 seconds, then change sides.

Please, keep your back straight and core engaged during the stretch.

4. Star Pose

Benefits

This pose can help you open up and release tension in the hips, lower back, shoulders, and neck.

Proper Form

https://www.youtube.com/watch?v=GlB8OfrTkWM

Sit down on the floor with the sole of the feet together, knees bent in a kite shape, creating a diamond shape with your legs.

Next, lengthen your spine, grasp your shins or feet, then slowly let your back round and roll your body forward drawing your forehead towards your heels, then breathe deep and look within.

Relax into this pose for at least one to two minutes.

5. Legs Up the Wall

Benefits

This is in my experience one of the best relaxing and restorative inversions in the yoga world.

This post speeds up recovery by draining tension from the legs while stretching the lower back, legs, and hamstrings.

Proper Form

Sit on the floor with a wall next to right side.

For more support, you can use a long firm pillow by bolstering against the wall.

Then, raise your legs up into the air then rest them on the wall.

Make sure your lower is resting against the support pillow, if you are using one.

Next, relax your body and put your hands on your belly, rest head and shoulders on the ground, and start taking deep breaths to release any tension or stress in your body, starting from your toes and down through your ankles, knees, thighs, glutes, lower back and the rest of your body.

Stay in this pose as long as you can—nothing short from 5 minutes.

6. Lying-down Body Twist

Benefits

Also known as Natrajasana, this asana can help you release tension in the lower body—especially the lower back and glutes.

Proper Form

Start by lying down on your back with both feet on the floor at hip width and knees bent, then extend your arms out at your sides.

Next, bend your knees, and bring them toward your chest as close as possible, then slowly lower your bent knees to the left side while turning your head and looking over to your right side.

Next, reach your arms out to the left side then lower both legs to the left side while keeping your right shoulder in contact with the floor.

Hold the pose for 30 to 45 seconds and feel the stretch in your back, stomach, neck, shoulders, groin and thighs, then slowly return to the center and switch sides.

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 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.