These cross-training strength moves will help you run faster and reduce your risk of injury.
Do two sets of these moves twice a week [once on a rest day] to train your supporting muscles, reduce the risk of injury, and up performance, says coach Blake Boldon of the online training group Run S.M.A.R.T. Project.
Targets: Hips, butt, quads, and hamstrings
- Stand with feet hip-width apart, arms overhead, palms facing each other.
- Lunge forward with left leg, bending knees 90 degrees.
- Step back to start position; switch legs and repeat.
- Do 20 reps, alternating legs.
Targets: Back, abs, butt, and hamstrings
- Start in plank. Lift right leg; lower. Lift left leg; lower. Do 5 reps each side.
- Flip over to face up, legs together and extended, arms bent by sides, forearms on floor, torso lifted.
- Lift hips a few inches. Lift right leg; lower. Lift left leg; lower. Do 5 reps each side.
Targets: Butt and quads
- Stand with feet hip-width apart, arms by sides.
- Lift right foot a few inches behind you and squat as you lift extended arms to shoulder level in front of you.
- Straighten left leg and lower arms. Do 10 reps, keeping right foot lifted.
- Switch legs; repeat.
BONUS: Sign up for our 8-week half-marathon training course to get workouts, nutrition info, and motivation tips sent straight to your inbox.
Originally published in FITNESS magazine, March 2010.