Tip of the Week: Supermans

Having a strong core is essential for runners. It can help prevent muscular related injuries, keep good running form, and better your race performances. The Superman targets the entire back, which is an important part of the core and a common injury-prone area for runners. 

You should try this exercise at least 3 times of week for 3 sets of 20 repetitions. 

1. Lie on your stomach with the arms and legs fully extended and your face towards the floor. 

2. Variation 1 - Lift your right arm and left leg at the same time. Pause for a second, lower down, and then alternate sides. 

3. Variation 2 - Lift both arms and legs up at the same. Hold for a second and then lower down. 

NOTE: Make sure you hold your abdominals tight as you do this exercise to get the full benefits!  

Tip of the Week: Single Leg Squats

Single leg exercises are great for runners. While you are running you are putting all of your weight on one leg at a time so it is important that you work on the strength in each leg separately. This exercise will help with stabilization, endurance and speed. 

Try this 2-3 times a week by doing 3 sets of 15 squats on on each leg. Increase reps as the exercise gets easier.

1. Place one leg on a bench for balance. All of your weight should be on your front leg!

2. Lower yourself down slowly without letting your knee to go past your toes (try to keep your leg at a 90 degree angle) and stand back up. Remember to keep all of your weight on your front leg. Make sure you keep good posture the whole time.

Feel free to leave a comment with any questions!