The GMS Queen City Marathon will be here sooner than you know it, and it's time to get serious about your training. If you haven't done so already, add strength exercises to your workout program. A lot of novice runners skip this step, but working to build muscle helps prevent injury and increases bone density. Here are four moves that should be part of any runner's routine:
1. Plank
A strong core keeps your body stable and improves your running posture, improving your speed during a marathon. The plank is one of the most famous core moves - it targets the entire abdominal region as well as the back and shoulders. Start by lying face down on the ground with your feet no more than hip-width apart. Next, lift onto your toes and raise your upper body. Keep your hands directly beneath your shoulders and your spine straight. Be sure not to sink or raise your pelvis. Hold for 30 seconds to start, then increase the time as you get stronger. If this position is too difficult, rise up onto your elbows instead of your hands.
Planks target your entire core, improving balance and posture.
2. Forward Lunge
As Greatist pointed out, a sedentary lifestyle leads to tight hip flexors, making it harder to run and potentially causing injury. Forward lunges increase your range of motion while strengthening the glutes and legs. This exercise also improves your balance. Stand with your feet slightly apart, then step forward with your left leg. Lower down until your right knee rests just above the ground. In this final position, your left leg should be bent at a right angle with the left ankle right below the left knee. Rise up again, return to the starting position, and repeat on the opposite leg.
3. Push up
Your arms and upper body help propel you forward. You want to keep them relaxed during a marathon so you don't burn too much energy, but weak arm muscles will tire easily. Begin in a full plank position - on your hands as opposed to your elbows. Keeping your spine aligned, slowly lower yourself down until your chest touches the ground. Finish by lifting your entire body up at once back to the start position. Don't lift your upper body and then your pelvis. Not only does this barely help your arms, but it also hurts your spine.
4. Windshield wipers
Prevention noted this exercise is excellent for increasing stability. Plus, the twist in the spine feels great and keeps your muscles loose. Lie on your back with your arms outstretched parallel to your body. Raise your legs straight in the air, then bend the knees at a 90-degree angle. Keeping your legs together, slowly twist your hips to the your knees point to the left instead of the ceiling. Keep your upper body flat against the ground. End by raising your legs back to the starting position, than repeat on the other side.
Register now for the GMS Queen City Marathon, Sept. 8-10, 2017!