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The 10-Week Half-Marathon Training Guide

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Must-Do Exercises for Runners

Repeat after us: A strong butt equals a happy runner.

"Strengthen your glutes and you'll not only move faster but also cut your chances of injury," says Jordan Metzl, MD, a sports medicine doc at New York City's Hospital for Special Surgery. Do these butt firmers from Andrew Kalley, senior triathlon coach at the Sports Center at Chelsea Piers in New York City, to boost your assets.

Weighted Squat

Target: Butt

-- Stand with feet hip-width apart, holding a 5- to 10-pound dumbbell in each hand.

-- Lower into a squat, bending knees 90 degrees -- knees behind toes -- and hinging forward slightly from hips.

-- Slowly return to start position. Do 3 sets of 8 to 12 reps.

Single-Leg Dead Lift

Targets: Butt and hamstrings

-- Stand with feet together, holding a 5- to 10-pound dumbbell in each hand, palms facing fronts of thighs.

-- Raise right leg behind you slightly.

-- With back flat, hinge forward from hips and lift right leg behind you until body is parallel to floor from head to right heel.

-- Return to standing.

-- Do 8 to 12 reps. Switch sides; repeat. Do 3 sets.

Step Up

Target: Butt

-- Stand with feet hip-width apart, facing a step or a bench and holding a 5- to 10-pound dumbbell in each hand, arms by sides.

-- Step with left foot onto bench, then bring bent right knee up to hip level.

-- Step down with right leg, then left leg to return to start. Switch sides and repeat to complete 1 rep.

-- Do 3 sets of 8 to 12 reps.

More Exercises for Runners

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jmwhiteisa621 wrote:

Please use extreme caution when using this training plan! I followed the plan for 8 straight weeks and haven't been able to even walk without extraordinary pain since the 11 mile run. I was 2 weeks out from running a Half in Pueblo, CO. I've been diagnosed with a fracture of my right tibia as a result of the running. My doctor reviewed the plan and said the second half of the plan progresses beginnings too quickly.

12/17/2012 10:30:58 PM Report Abuse

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