Running Exercises 2

These are some good exercises to help strengthen some of your running muscles. Do these exercises after your runs, 2-3 times a week. Beginners try one set-- more advanced trainess can do 2-3 sets in the sequence. Push yourself to momentary exhaustion on the last set. These exercises can be done anywhere and require no equipment.
Exercise   Manual-Notes (if any)
Walking Lunge with Dumbbell
1. Start position: Stand with feet hip width apart. Hold a Dumbell in each hand.
2. Step forward 2-3 feet forming a 90 bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.
3. Push body up and move the back foot beside the front foot. Alternate feet and repeat.
4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 x20       
2        
3        
4        
5        
 
Standard Pushup
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 as many as possible       
2        
3        
4        
5        
 
V-Up
1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet.
3) Return to start position.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 x20       
2        
3        
4        
5        
 
Air Bike Crunches
1. Start by lying on your back with your hands behind your back and thighs bent 90 degrees at your hip.
2. Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting position and repeat with the other side.
3. Continuously repeat this pattern for the prescribed repetitions.

Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 x20       
2        
3        
4        
5