How to jog about it?
Whenever the topic of strength training comes up, many of us tend to respond with, “Wait, I’m supposed to do something other than jogging?” But supplementing jogging with strength training exercises will not only help you prevent injury, but it will also make you a stronger, faster, and more efficient runner. Watch out for the following core exercises for men and women joggers;
Works: core, lower back, shoulders
Start on all fours. Lower onto your forearms with shoulders directly over elbows. Step feet back into a plank position. Draw your shoulders down and back—not hunched. Engage abdominal muscles tight to keep hips in line with shoulders so your body forms a long, straight line. Squeeze legs and glutes for support. Hold this position for 45 to 60 seconds. Gradually add time as your core gets stronger. Repeat for 3 to 5 reps.
Works: core, obliques
Start seated with knees bent 90 degrees, heels on the floor, and hands clasped in front of the chest. Engage abs and rotate upper body to the right as if you’re reaching right elbow to the floor. Keep your back tall and rotate from your hips. Return to starting position and repeat on left side. That’s 1 repetition. Complete 10 to 12 reps.
Works: abs, hips, back
Start lying face down with your arms out to sides to form a T, thumbs pointing up, and chin rested on the floor so your neck is not strained. Bend left knee then swing leg to right to try to touch left toes to the right shoulder. Hold for 30 seconds, then return to starting position. Repeat on opposite side with right leg. That’s 1 repetition. Perform 3 to 5 reps.
4. Back Extension
Works: lower back, glutes, middle back, shoulders
Lie face down on a stability ball with feet spread wide for balance. Elbows should be bent with hands placed lightly behind ears. Squeeze glutes and lift torso up until your body forms a straight line. Hold for one to two seconds. Release back down to the starting position. That’s one rep. Perform for 10 to 12 reps. No stability ball? You can do the movement on an exercise mat: Raise your thighs and arms off the ground while your torso stays in contact with the ground.
5. Squat To Overhead Press
Works: glutes, quads, hamstrings, lower back, upper back, shoulders
Hold dumbbells with both hands racked at shoulders. Stand with your feet hip-width apart. Send hips back and lower into a squat until your thighs are parallel to the floor. As you stand back up, press the dumbbells overhead. Return to the starting position. Complete 10 to 12 reps.