Many runners have fantastic stamina and can put in the miles with little difficulty – however, most neglect to work on their strength training, which builds a strong core and helps with stretching. Often, people cite time as a reason for leaving this vital part of their workout out, while others suggest that they will become too muscular and bulky – neither needs to be an issue. Here is a quick workout which can be slotted into any busy week but will offer great results. You only need 20 minutes for this workout, but it will help you see results.
Begin by doing 12 bodyweight squats, standing with your feet should-width apart and your toes pointing slightly outwards. Keep your back straight, your core tight, and drop as low as you can to the floor. Follow this up with 12 press-ups, again using your bodyweight to build your strength. Keep your core tightened throughout, your back straight, and don’t forget to breathe to get oxygen pumping to the muscles. Standing with your feet together, do eight lunges on each leg, keeping your head high and your legs at a 90 degree angle as you push your body forward.
Tricep dips are great for toning your arms and building muscle – you can use a step or a chair to do these. Face away from whichever ledge you’re using, and place the heels of your hands on the edge. Once in position, gently lower yourself down until your elbows are at a 90 degree angle. Hold the position for a few seconds, then lift yourself back up. You should do 12 of these. Lastly, the plank position is fantastic for toning your stomach, and you should aim to hold this as long as you can – it’s harder than it looks! Keep your stomach pulled in throughout and keep your back as straight as you can, breathing throughout.