Cross-Training


Often neglected but important to prevent injury and a solid core supports a good running form. Following some Glute strength exercises from the March 2011 issue of Runners World.

Source: http://www.runnersworld.com/article/0,7120,s6-238-263--13852-2-1-2,00.html
Cross-Training Workouts for Runners

Glute Strength

Put injuries behind you by working this key—but often neglected—muscle group. By Nikki Kimball Image by Justin Steele From the March 2011 issue of Runner's World


SINGLE-LEG DEADLIFT
Stand on your right leg with your left leg behind you and in the air. Keeping your shoulders back and your back straight, hinge forward and reach your hands toward the ground. Return back up and repeat. Hold weights or a medicine ball for an added challenge.


THREE-WAY LEG RAISES
Place a resistance band just above your knees. Separate your feet and bend your knees, lowering down into a slightly crouched position. Balance on your left leg.


1. With slow, controlled motions, move your right leg forward against the band's resistance, then back to the starting position.
2. Without placing your right foot back on the floor, move it out to the side, then return to the starting position.
3. Move your right foot behind you, then back to the starting position. That's one repetition.


LUNGE STRETCH
Tight hip flexors can inhibit the firing of glute muscles. Do this stretch after every run. Step forward and lower your back knee. Keep your knee over your ankle. Hold for 30 seconds on each side.



SINGLE-LEG SQUAT
Stand on your left leg. Lift your right out in front of you. Stand tall (don't round your shoulders), and keep your left knee over your ankle as you lower down into a squat. Your hands can extend out for balance. Push into your heel to come back up and repeat. Start with shallow squats; go deeper as it becomes easier.


SIDE-LYING LEG LIFT
Lie on your side with your legs extended out straight. Your lower arm can rest under your head; your top arm can rest on your hip. Lift the top leg up while keeping your hips steady and facing forward (do not rotate backward). Lower down and repeat. For an added challenge, wear an ankle weight.


To watch a video of this routine, visit runnersworld.com/glutes.