Strength And Conditioning Tips For Runners

Image 1 - Forward Plank

1. Hold a forward plank, start by holding for 30 seconds and build up to a minute (see image 1 left)
2. Rest in the downward dog yoga position for 10 seconds (image 2 below)
3. Repeat

Image 2 - Downward Dog Yoga Position

Image 3 - Side Plank

• Hold a side plank, start by holding for 30 seconds and build up to a minute, switch over to holding with your opposite arm (see image 3 left)
• Rest for 10 seconds (can lie flat on floor)
• Repeat

Image 4 - Squats

• Perform squats by bringing your thighs parallel (or close) to the floor, with feet hip width apart, start with 10 reps and build up to 15 (see images 4 above on the left & image 5 below)
• Rest for 10 seconds
• Repeat

Image 5 - Squats

Image 6 - Forward Lunge

1. Perform forward lunges by bringing your back knee close to the floor (see image 6 left and 7 below)
2. rest for 10 seconds
3. Repeat with other leg forward

Image 7 - Forward Lunge

Image 8 - Side lunge

1. Perform side lunges by bringing your side knee close to the floor (see image 8 further below)
2. rest for 10 seconds
3. Repeat with other leg forward

*When your keeping form doing these exercises you can add dumbbell weights to increase the resistance.

Image 9 - Bridge A

1. Start lying face up on the floor and lift your hips up (see image 9 left)

Image 10 - Single Leg Bridge B

2. Left one leg up in a straight diagonal (see image 10 left) 3. Hold for 15 then build up to 30 seconds 4. Rest

Image 11 - Plank Lower to the Floor A

1. Start in a plank position, slowly lower to the floor with your elbows close to your body and your arms under your chest, keep your body in a straight line, (see images 11 left and 12 below).

Image 12 Plank Lower to the Floor B

*you can modify by performing on your knees.

2. Perform 10 reps
3. Rest
4. Repeat