Lockdown Fitness: Home workout for runners to build strength – Metro.co.uk

Lockdown Fitness: Home workout for runners to build strength  Metro.co.uk


Strength is key if you’re running more than normal (Picture: Metro.co.uk/Tally Rye)

Personal trainer and author Tally Rye is back with a new workout to help you stay active during lockdown.

This week, Tally is sharing her top tips for building strength and stability to help make you a better runner and minimise your risk of injury.

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‘There has been a huge uptake in running since lockdown began as our main form of cardio and outdoor exercise,’ Tally tells Metro.co.uk.

‘Not only are there more runners on the road, we are also increasing the frequency of our runs each week, which is adding stress on joints and muscles that aren’t quite used to it.

‘I encourage that rather go for quantity, aim for quality of runs instead by working to gradually build up strength and stamina so you can slowly increase pace and distance.

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‘In addition, I also recommend doing one resistance session per week to support your runs.

‘Today I am sharing five key exercises to incorporate into your routine.’

Home workout to improve your running technique

Walking lunges

x16-20

Your chest should be high (Picture: Tally Rye)

This single-leg exercise helps to build up strength in the glutes and quadracepts, which are key muscles we use when running.

Holding a dumbbell or weighted item in each hand, take a big stride forward, bending both legs so they can reach a 90-degree angle, make sure to keep the back knee just off the ground.

Tilt the upper body forward, push through the front heel and bring the back leg to parallel, before stepping forward on that same leg into another lunge.

Romanian deadlift

x10-12

Keep your back straight (Picture: Tally Rye)

Often shorted to RDL, this hip hinge exercise helps to strengthen the posterior chain; lumbar spine, glutes and hamstrings – all of which are important for running.

Stand up tall holding a dumbbell in each hand, gently resting on the tops of the legs.

Soften the knees and shift the weight back into your heels as you hinge the hip backwards.

Sit as far back into your hips as possible, whilst the dumbbells lower down the front of the body (they only go as low as your hips will allow).

Make sure to keep the back flat throughout, squeezing the core to support.

Once you feel your hamstrings have allowed you to go as far as you can without bending the knees, squeeze the glutes, push through the heels of the feet and drive the hips forward to stand back up.

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Deadbugs

x12

Keep the angle in your knee bent at 90-degrees (Picture: Tally Rye)

This core focused exercise helps to strengthen the core and hip flexors which greatly benefits runners.

Lie on the floor, with your legs in the air with knees bent at 90-degrees and your arms extended above your chest.

Bring your upper back off the floor, with chin off the chest (however, if new to this, you can keep your back and head on the mat).

Extend the left leg and right arm as low as they can go without touching the floor, before bringing them back to the starting position.

Repeat with the right arm and left leg.

Be sure to not let the feet drop when legs are bent at 90 and use the breath to help engage the core – exhale as you bring the extended arm and leg back in.

Glute bridge

x12-15

Keep your hips as high as possible (Picture: Tally Rye)

Once again this exercise strengthens the posterior chain with particular focus on the glutes.

This can be performed bodyweight or with the addition of a dumbbell.

Lie on your back, bring your heels close to your glutes bringing the toes off the floor.

Push through the heels, simultaneously bringing your hips up and pushing onto the shoulders.

Squeeze the glutes together before slowly lowering down, tapping the floor lightly and repeating again.

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Plank pull-throughs

x12-16

Try to stop your hips rocking (Picture: Tally Rye)

This plank exercise is about adding rotation into the core, something which we do when running.

Start in a high plank (or kneeling plank) position, with a dumbbell just outside the right hand.

Reach under the body with the left hand, hold the dumbbell and move it across by slightly lifting it off the ground to just outside the left hand.

Repeat on the other side with the right hand reaching across to move the dumbbell.

Aim to keep the hips in line with the plank, and still as possible.

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