5 Shoes & Gear

DAA Industry Opt Out running goals. Health - Injuries running performance. The Best Ankle Strengthening Exercises for Runners longer distances, increase your speed, Start in a high plank position, shoulders over wrists injury-free, Shoes & Gear TS Fitness in New York City. That’s why adding bodyweight back exercises, which you can do anywhere and anytime, to your strength training is important as a runner.

“Having a strong upper and lower back is essential to keeping an efficient running posture,” Tamir says. Besides keeping you upright and minimizing torso rotation, your back muscles power your arms. “The propulsion of the arm swing during running, especially the pullback, requires the use of the lats,” he explains. A strong back makes it easier to maintain a forceful arm swing and resist slouching, even as fatigue sets in.

Plus, a fortified back is more likely to withstand all the pounding that comes with training. “Maintaining a strong lower back is important to prevent lower back injuries since there is a lot of impact with running,” Tamir says.

To help you strengthen and protect your back, Tamir created this quick but challenging circuit of five bodyweight back exercises.

Lie facedown with toes resting on the floor and fingers interlaced behind head: Perform each exercise below for the number of reps listed, resting for 20 seconds between exercises. Repeat the full circuit a total of 3 times. Each move is demonstrated by Tamir in the video above so you can learn the proper form. An exercise mat is recommended.