Today is National Running Day, so how are you gals gonna
celebrate this year? If you’re new to the sport, there are a few ways that you
can boost your endurance without just running yourself into the ground. You may
not realize it, but running uses your arms, legs and core. So here’s a workout
you can do at home that’ll strengthen muscles all over your bod. You’ll be
road-ready in no time!
Bustin’ Out Burpees
To do a burpee, start in a standing position. Then crouch
down, and put your hands on the ground on either side of your legs. Do a little
jump, and pop your legs straight out behind you. Next, do a push-up. Then hop
your legs back in to your chest. Finally, jump up to a standing position,
raising your arms straight above your head like you’re reaching for the sky.
That’s one. It sounds like a lot, and it is. So you might wanna start small by
doing just ten in a row. You can also modify burpees by skipping the push-ups
in the middle.
You would think that leg lifts would work on your leg
muscles, but they’re actually gonna tone up your core, which helps make running
easier (and doesn’t hurt when you’re sittin’ poolside, natch). So, lay down on
your back with your hands underneath your tush, palms down. Keep your legs
together and straight out in front of you, and lift them six inches from the
floor. Hold that position for thirty seconds. Then raise your legs up to a
45-degree angle, and hold there for thirty seconds. Lower again to six inches,
and this time, write out the alphabet in the air with your feet, keeping them
together. Then put your legs back on the ground to finish. You can add more
time in any of these positions if you’re ready to turn up the heat, or you can
create your own order by rearranging or repeating some.
Sit on a chair with your hands gripping the front edge on
either side of your body. Then slide your bod forward and put your legs
straight out in front of you, keeping your hands on the chair. Slowly lower
your body toward the floor (but don’t actually touch it) by bending your elbows
as far as they’ll go. Then straighten your arms. Try not to bend your bod in
the middle. Your arms should be the only things moving, since this is workin’
on your triceps (the backs of your upper arms). Lower and raise yourself 25
Marchin’ Your Way to
Stand in front of a sturdy bench. Step up onto it with your
right foot, and bring your left knee up to your chest in one quick movement.
Put your left foot back on the ground, and step down to the ground with your
right foot, too. Repeat that 15 times. Then switch feet, and do it 15 times on
the other side.
Nail Those Kneels
Stand in front of a bench, but face away from it. Lift your
right leg, and rest your foot on the bench behind you. Then hop forward a
little bit, so that your right leg is extended more, but not all the way. Now,
the actual exercise: Slowly bend your left knee until your right one almost
touches the ground. Then straighten your left knee. Repeat that 15 times.
Afterwards, put your left leg up on the bench and your right on the ground, and
do the same exercise 15 times.
What moves do you use
to strengthen your bod for the sports ya love?
BY CARRIE RUPPERT ON 6/6/2012 5:42:00 PM
POSTED IN sports, running, how to run, running workout, favorite ab workouts, best-ever arm workouts, lean leg workouts