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Four fast, fierce strength sessions for runners
The holidays can feel like a whirlwind of festive chaos, with endless social events, last-minute shopping and zero time for your usual training routine. But staying strong doesn’t have to mean spending hours at the gym. These four quick bodyweight strength workouts are tailor-made for runners looking to stay fit without missing out on the holiday cheer.
Each workout is under 20 minutes and can be done at home or on the go—no equipment required. Add these after your regular run, or slide them into your schedule any time, anywhere—just make sure to warm up your muscles beforehand with at least five minutes of quick walking or easy jogging.
1.- 15 minutes to core power
A strong core improves posture and running efficiency.
Plank with shoulder taps: 3 sets of 12 taps per side.Start in a high plank, feet shoulder-width apart. Tap your left shoulder with your right hand, then alternate.
Dead bug: 3 sets of 10 reps.Lie on your back, arms and legs lifted. Lower opposite arm and leg, then switch.
Side plank dips: 2 sets of 8 dips per side.From a side plank, lower your hip slightly, then lift back up.
2.- Balance and mobility boost
Improving your stability can boost running economy while keeping injuries away.
Single-leg deadlifts: 3 sets of 8 per leg.Stand on one leg, hinge forward, keeping your back straight, then return.
Step-through lunges: 2 sets of 10 per leg.Step forward into a lunge, then immediately step backward into a reverse lunge.
Toe-touches to sky reach: 2 sets of 12 reps.Touch your toes, then stretch up to the sky in one smooth motion.
3.- Full-body blitz
These exercises enhance overall strength and build better running mechanics.
Burpees: 2 sets of 8 reps.Start standing, drop to a push-up, then jump back to standing.
Push-ups: 3 sets of 10 reps.Keep your core tight and lower your chest until it’s just above the floor.
Mountain climbers: 3 sets of 20 seconds.From a plank, drive your knees alternately toward your chest.
4.- Quick lower body burn
Boost power for uphill runs and sprints.
Squat jumps: 3 sets of 10 reps.Perform a deep squat, then explode upward, landing softly.
Lunges with a twist: 3 sets of 8 per leg.Step forward into a lunge, twist toward your front leg, return to standing.
Glute bridges: 2 sets of 12 reps.Lie on your back, feet flat, and lift your hips until your body forms a straight line.
(12/12/2024) Views: 110 ⚡AMPby Keeley Milne
