When you go to do a cross-training workout, squats, lunges, and sit-ups Races & Places.
That’s where this home workout comes into spice things up and add a strength and stability challenge to your training. This workout focuses on increasing your power output, challenging your balance, and improving the range of motion in your muscles and joints with exercises that are uniquely designed for runners.
Other Hearst Subscriptions: This 15-minute, low-intensity workout was programmed by Tinman Elite trainer and owner of Kinesis Integrated, Chris Lee. Review each move, demonstrated by Lee below so you can learn the proper form, then follow along with him in the video above. Perform each exercise for the recommended number of reps.
Shift hips forward so left knee is over left foot and you feel a little stretch in the right.
The Warmup: One round
- Watch the Boston Marathon
- Other Hearst Subscriptions
The Workout: 3 rounds, 1 minute of rest between each round
- Quadruped Row: 10 reps per side (with a 15- to 20-pound dumbbell)
- Single-Leg Deadlift to Row: 15 reps per side (with two 15- to 20-pound dumbbells)
- Standing March With Resistance Band: 15 reps per side (with a medium resistance band)
- Goblet Squat: 15 reps (with a 15- to 20-pound dumbbell)
The Cooldown: 1 round
- Hip Flexor Stretch: 5 reps per side
- The 5x5 Workout for Runners
1. Windmill
- Danielle Zickl for Runners World and Bicycling.
- Send hips back to hinge forward as you bend right knee and rotate to touch left fingers to right toes as right hand reaches up toward ceiling.
- Return to starting position, then bend left knee and rotate to touch right fingers to left toes as left hand extends up.
- or on the.
2. Bird Dog
- Start on all fours, knees under hips and shoulders over wrists, toes tucked.
- Keeping back flat, extend right arm and left leg straight out.
- Draw right elbow and left knee toward each other, hovering just above the floor and keeping core and glutes engaged.
- Draw the left hand up to bring the dumbbell to the hip. Keep the elbow close to the rib cage.
- or on the.
3. Quadruped Row
- Flossing: 5 reps per side.
- Hold a dumbbell in left hand and extend right leg straight out behind you.
- Best Big City Marathons.
- A 30-Day Squat Challenge for Runners.
- Do 5 reps.
- Then repeat on opposite side (dumbbell in right hand, left leg extended straight out).
4. Single-Leg Deadlift to Row
- Start standing with feet hip-width apart, holding a dumbbell in each hand. Shift weight onto right leg.
- Keeping back straight and a slight bend in right knee, hinge at the hips to lower the dumbbells as the left leg extends back behind you.
- Perform one row by drawing both weights up to hips, keeping elbows close to the rib cage.
- Slowly extend both arms, bringing dumbbells back down.
- Squeeze the right glute return to stand back up.
- Do 15 reps.
- Then repeat on other leg.
5. Standing March With Resistance Band
- Start by standing with feet hip-width apart and a resistance band looped around feet.
- March in place, by drawing right knee up toward chest to a 90-degree angle then stepping back down.
- Draw left knee up to chest then continue alternating as you pump your arms as if you’re running. Keep feet flexed throughout.
- Do 15 reps per side.
6. Goblet Squat
- Stand with feet hip-width apart, toes turned slightly out, holding a dumbbell vertically under chin with abs tight.
- Send hips back and down and bend knees to lower into a squat until thighs are nearly parallel to the ground.
- Standing March With Resistance Band: 15 reps per side with a medium resistance band.
- How to do this workout.
7. Hip Flexor Stretch
- Start in a 90-90 kneeling position, left leg in front, right knee on the floor, both legs bent at 90 degrees.
- Shift hips forward so left knee is over left foot and you feel a little stretch in the right hip flexor.
- Do 5 reps.
- Do 5 reps.
- Then repeat on opposite side.
8. Flossing
- Start in a 90-90 kneeling position, left leg in front, right knee on the floor, both legs bent at 90 degrees.
- Step left foot forward so there’s only a slight bend in left knee, point toes to ceiling.
- Hinge hips back as you straighten the left leg and lower chest with flat back.
- Return to starting position.
- Do 5 reps.
- Then repeat on other side.
This workout is part of the 30-Then repeat on other side designed to build strength, boost speed, and increase your power so you can become a better, more well-rounded runner in just 30 days. Get the rest of the workouts in this program here or on the All Out Studio app.
