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YOU WANT TO BECOME A STRONGER, FITTER RUNNER?
Don’t you often wish you could power up those hills, sprint to the finish line, surge past others in a race? Well, here’s a plan to help you get into shape ready for next year’s races.
For many of us, long races and runs are the norm. In order to get the most out of our training we need to look past counting the kilometers on the road and add some strength training to our weekly programs.
Here is a 15 minute program that you can fit in a couple of times during the week. You should see a difference within a few weeks.
* Run easy for 2.5 minutes to warm up.
* Alternate one minute of faster running with one minute of strength training five times
for a total of 10 minutes.
(Choose from the exercises listed below)
* Cool down with 2.5 minutes of EASY running.
REVERSE CRUNCHES
* lie on your back with hips at 90 degrees and legs bent. Use your abs to curl you knees
towards your chest.
PLANK
* from a push up position drop to your forearms, keeping your legs straight and your stomach pulled in. Hold for 30 seconds. ( David Beckham uses this to get his 6 pack)
SIDE PLANK
* From the above position, turn onto your side. Place your hand behind your head. Keep
abs tight and hips lifted off the ground. Bring your top elbow towards the ground.
HANGING ABDOMINAL CURL
* Hang from a bar (or anything similar), bend your knees and use your abs (not momentum)
to lift your legs.
QUADRUPED BACK EXTENSION
* Start on hands and knees. Hold left arm and right leg up, parallel to the ground. Keep
your back and neck straight, stomach pulled in and extend your arm and leg. Hold this
position for 30 seconds then change sides.
SUMO SQUAT (ideally you need a bit of uphill ground for this)
* Stand feet together, your right side facing uphill. Take a large step uphill and lower into a squat. Press down through your left arch, then quickly bring your left foot to meet your right. Continue for 60 seconds then run downhill for recovery. Repeat with the other leg leading.
PRONE COBRA
* Lie facedown on the ground, arms in front of you, palms down. Draw your bellybutton
in, pull your shoulder blades together and lift your chest as high as you can. Keep your
chin tucked in. Hold for 5 seconds, rest for 5 seconds.
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