Extra Conditioning Training for Runners
For most training plans these days conditioning of any kind doesn't seem to be included.
This doesn't mean they shouldn't be considered. So in this blog we've collected a few great conditioning exercises to get you going in just 10-15 minutes of your day.
These additional exercises are based on the idea that these muscles are used in an explosive manner when training hill reps or sprints and will aid in conjunction with these conditioning exercises. These aren't your standard gym exercises like benching or barbell curls either these are the best conditioning exercises for runners.
Planks:
First thing, get on all fours and as per the photo above you want to prop your weight onto your forearms, elbow parallel to your shoulders.
Step your feet backwards and set yourself in the plank position as above. Now you don't want to be all hunched up you want your shoulders down and back.
Now you can engage your core, keeping your abs tight to keep your body in a straight line. (don' raise your bum in the air).
Now hold this position for 45-60 seconds at a time and then as you improve over time this can be increased. Repeat for 3-5 reps.
Russian Twists
Start on the floor in a seated position and knee's bent to a 90 degree position. Pop your heels on the floor and close your hands in front of your chest. As we're working on your core make sure your engaging your abs and twist right focusing on trying to get your elbows to the floor behind you. Rotating from the hips turn back the other direction.
Going from one side to the other counts as one rep. This can be repeated for 10-12 times.
For some expert level try adding a kettle bell or a dumbbell.
The Scorpion
Lay down on the floor with your arms outstretched making your body in a T like shape, hands flat thumbs pointing forward. Head in a relaxed position to one side.
Focus on just one leg at a time, lifting it in the air and try to touch your toes all the way up to your shoulder (don't worry if you cant get it that far we want your to stretch as far as possible to achieve this). Hold the stretched position for 30 seconds (or as long as possible)
Return to start and swap legs, if you cant get anywhere near your shoulder a great starting point is to just get it over to your hip, your flexibility will improve over time.
Back extension
Get on your knees on the floor and prop your stomach up against your balance ball (if you dont have one you can get one here for £9.99 click>>> HERE)
Pop your hands on the back of your head and keep your glutei tensed and raise your torso back until your body is in a straight line, feel the tension in your back for 2 seconds then lower back down. Once complete you've done your first rep.
Do 10-12 in sets of 3.
This exercise can be done on the ground without a ball. The attempt of lifting you torso while the rest of your body is on the floor is the sort of tension you want.
With a ball if you want to add more difficulty you can add a kettlebell or a dumbbell for some extra weight.
Squat to overhead press
Final workout, we're all familiar with squats right.
If not here's the start. Stand with your feet just slightly than your wider than your shoulders and feet angled slightly outward.
Keeping your back straight lower yourself down known as ass to grass. Never tilt forward otherwise you may as well be doing deadlifts. Then once you've been down with your knees past your hips create an explosive motion coming back up.
If you have dumbbells do this holding them close to your shoulders so your centre of gravity is roughly even then when you come to the top of your push through your legs keep the motion going up your arms lifting the weights above your head in a controlled motion, then lowering them back down to your shoulders in a controlled manor too.
Do this for 10-12 reps over 3 sets.
We hope you enjoy this quick and easy work out, it takes less than 10-15 minutes to complete.