Runner's World Club Workout: Foundation Workout A
2025-03-04
This workout is designed to build a solid foundation of strength and stability, essential for both novice and experienced runners. It emphasizes strengthening key muscle groups, enhancing core stability, and improving overall conditioning. Perfect to complement your running routine, this session aims to increase endurance, prevent injuries, and elevate your performance on the track or trail.
Squats
From XHIT Daily
Squats are a compound exercise that targets the lower body, primarily working the quadriceps, hamstrings, and glutes. To perform a squat, stand with feet shoulder-width apart, lower your body by bending the knees while keeping the back straight, and then return to standing. Ensure your knees don't extend past your toes during the movement. Squats help improve strength, flexibility, and core stability.
Glute Bridges
From www.sportsinjuryclinic.net
Glute Bridges are a strength training exercise that targets the glutes, hamstrings, and core. Lying on your back with knees bent and feet flat, you lift your hips towards the ceiling, keeping your shoulders on the ground. This exercise enhances lower body strength, improves posture, and stabilizes the core. It is beneficial for injury prevention and athletic performance, especially for runners.
Push-ups
Push-ups are a fundamental bodyweight exercise that primarily target the chest, triceps, and shoulders while also engaging the core muscles. Begin in a plank position, with hands placed slightly wider than shoulder-width apart, and lower your body until the chest nearly touches the floor. Push back up to the starting position, maintaining a straight line from head to heels throughout the movement. This versatile exercise can be modified to accommodate various fitness levels and goals.
Superman
From Onnit
The Superman exercise involves lying face down and simultaneously lifting your arms and legs off the ground, resembling the superhero's flying position. This helps strengthen the lower back, glutes, and core muscles effectively. Ensure you engage your core and hold the position briefly to maximize benefits. Maintain a steady breathing pattern to enhance endurance. It's an ideal exercise for runners to improve their posture and reduce injury risk.