Need to strengthen but don't want to lock yourself in a gym? I understand you! And that's why I've concocted 10 possible exercises to do at home without weight training equipment. These exercises will allow you to work on the specific movements of the runner based on body mechanics, posture, coordination and proprioception.
1: Proprioception exercices
This exercise will strengthen the ankle muscles, work the stabilizing muscles of the knees, stability and reflexes.
Instruction: Hold the position 15sec each leg. 15sec rest. 3 sets.
2: A-Skip and B-Skip
A basic exercise that helps develop leg placement while encouraging high knee placement (thus an efficient leg cycle) and promoting a foot break below the center of gravity.
Instruction: To be done on about 15 meters. Rest 1min. 3 sets for each exotic.
3: Speed skaters
Strengthen your legs and improve stability and balance. The strengthening part of this exercise is mainly focused on quads and buttocks.
Instruction: To be done during 1min. Rest 1min. 3 series.
4: Bird Dog
The bird dog is an exercise that improves stability, encourages a neutral position of the spine and relieves lower back pain. It strengthens the muscles of the trunk, hips and back.
Instruction: 10 total reps. Rest 1min. 3 sets.
5: ABC Running
The aim of this type of exercise is to strengthen the psoas, quadriceps, hamstrings and allows to work the whole abdominal belt. It will therefore play on stability and thus help the development of a good running form.
Instruction: To be done on about 30 meters. Rest 1min. 3 series
6: Side Shuffles
This exercise stimulates the muscles of the calves, hamstrings, quadriceps, hip flexors and buttocks, increasing coordination and agility for these difficult lateral movements.
Instruction: 10 total reps. Rest 1min. 3 sets.
7: Psoas
This exercise strengthens the hip flexor muscles and allows for a faster leg cycle. You can do the exercise in open chain (without elastic).
Instruction: 10 total reps. Rest 1min. 3 sets.
8: Hamstring
A few exercises based on hamstring strengthening to improve stride efficiency and increase your strength on the ground at each support.
Instruction: 10 rehearsals. Rest 1min. 3 sets.
9: Step-up
A step-up is a body resistance exercise that targets the quadriceps, hamstrings and gluteal muscles. It is a good general lower body conditioning exercise.
Instruction: 10 total reps. Rest 1min. 3 sets.
10 : Walking lunges
Lunges can help increase range of motion by promoting flexibility and relaxing the abdominal belt and hip muscles. This can help improve posture and balance.
Instruction: 10 total reps. Rest 1min. 3 sets.
The goal is obviously not to do all the exercises on the same day but to do them at least once a week.
Depending on your level, you can add some difficulties. The exercises can be done with water bottles in terms of weight, elastics (or belt) in terms of resistance.
Ochy was born from our wish, as former top athletes, to help runners acquire good running technique to reach their running objectives.Our mission is to empower coaches and health professionals to assist their athletes and patients in injury prevention and running technique improvement. We also aim to provide every runner with the tools to become an efficient and injury-free runner. To achieve this, we are developing a cutting-edge application that offers accessible running and gait analysis for all. Our motto: become a better runner!
Don't you think it's interesting to discover your "form" while running? Personally I think this is essential to improve on certain points. And for that, you don't even need to go to a lab.
Being or becoming a good long-distance runner is not just about spending your life in running shoes, swallowing miles and miles head down. The results are there when you adopt an intelligent lifestyle! 5 things are essential to put in place to get the best results during training outings or on a starting line.
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