Becoming a better runner takes more than just running long miles. If you really want to become a good runner, you need to shore up your muscles, activate your core, back and lower body. You can do that by incorporating below given strengthening moves in your routine 3 days a week, before or after a run. You'll notice difference in your strength in no time.
Plank is one of those exercises that are low-impact and require less effort but it offers several benefits to your abs, back, quads and hamstrings. Since, plank moves engage multiple muscle groups simultaneously, making it a must-do exercise for runners. To perform a plank, get into the pushup position on the floor. Bend your elbows 90 degrees, resting weight on your forearms. Your body should form a straight line from your head to your feet in the perfect form for plank. Hold for 10 to 30 seconds, keeping your abs tight. Do 2 or 3 sets.
Clamshells involves rotating the hips and glutes, parts of the body that runners regularly need to activate. To perform it, you have to start out by lying on your side with legs stacked and knees bent at 45 degrees. Now rest your head on arm; place top hand on your hip. With inside edges of feet touching, lift top knee as high as you can without shifting hips or pelvis. Pause for a second or so and then lower your knee. Do 2 or 3 sets of 10 reps per side.
To strengthen your thighs, hips and glutes, another exercise you should try is side squats. To do this, stand with feet hip-width apart and put your hand on your hips. Now squat then stand; move left food a step out. Squat again, this time step left as you rise. Try this on alternate sides too. Do 2 or 3 sets of 10 to 12 reps per side.
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