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    Home workouts for runners

Alternative training for busy runners

Although running is one of the most convenient sports you can do in that you can just lace up your trainers and go; it isn’t always practical to head out of the door for a run. With that in mind, check out these workouts that you can do from the comfort of your own home.

Exercise Aim Sets Reps Recovery
Walking lunges Single leg strength 3 10 (5 each leg) 60 secs
Press ups Upper body strength 2-3 10-20 90 secs
Single leg squats Single leg strength 3 5-8 each leg 60 secs
Kneeling side plank with leg raise Pelvic strength and stability 3 30 seconds (each side) 60 secs
Single leg calf raises Lower leg strength 3 15-25 60 secs
Glute bridge Lumbo-pelvic stability 3 8-10 60 secs

Step ups

Step up onto a box, whilst, maintaining a good posture, chest up and shoulders back.  Step down using the same leading leg. Alternate legs and repeat.

Mountain climber

Start in a straight arm plank position. Alternate bending your knees and bringing them forward as close to your hands as possible. Focus on keeping your back flat throughout the movement.

Burpees

Start by standing with your feet shoulder-width apart. Drop down into a ‘push-up’ position. Push back up and jump into a squat position. Jump as explosively as you can into the air, raising your hands above your head to complete one rep. On landing, start the next rep straight away.

Side plank

Lie on your side with your legs straight and your ankles together. Prop your torso up with your upper arm. Lift your hips upward until your body forms a straight line from your ankles to your neck. Alternate sides for each 20 second block.

Reverse lunge

Stand with your feet shoulder-width apart. Step one foot back directly behind your body. Bend both knees to drop into a single leg squat position. Return to the starting position and alternate legs.

Russian Twists

Sit leaning back slightly with both knees bent and your feet elevated so that you assume a ‘V position’. Hold a weighted object with both hands. (If you don’t have any dumbbells or weighted plates at home then a large bag of rice will do). Keeping your hips facing forward and your trunk fixed, rotate your upper body and the medicine ball to each side, turning your head as you twist.

By Louise Damen

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