Running alone will only get you strong legs but it will not get you the upper-body and core strength you need. Cross-training and Yoga will give you the strength and flexibility you need for your running routine and ultimately a phenomenal performance.
1. You Gotta Have: Total-Body Conditioning (not simply strong quads)
Consistent running can lead to a lot of tightness and strain in the spine, shoulders, hamstrings, and hips. This is why it is so important to condition and stretch those areas to develop more strength and movement to your body.
Try the following cross-training exercise to build arm strength and flexibility.
EXERCISE: Push-up; one of the best exercise for muscles of the chest (pectorals), arms (bicep and triceps) and core development.
Start face down on the floor with your feet together curled slightly so you rise on the ball of your feet. Place you hands close together so your thumbs and index fingers form a triangle on the floor. Keep your stomach contracted.
Inhale as you raise your body up till your arms are straight. Keep your head and neck level with your body and back straight. Exhale out as you lower your body back to the ground.
2. You Gotta Be: Pain Free!
Bikram Yoga will put an end to the tightness that leads to pain by opening up your joints and stretching all your ligaments, tendons, and muscles. Remember that running doesn't use ALL your muscles. You need a pose that will utilize your whole body.
Try the following Bikram Yoga pose to help straighten rounded spines and relieve backaches. This pose will also increase circulation to the spine and strengthen the abs, arms, thighs, and hips.It will improve the flexibility of the scapula, deltoids, and traps.
POSE: Bow Pose; Start lying on your stomach, bend your knees and bring your feet down towards your glutes. Reach back with your arms, take hold of each foot from the outside, grasping about two inches below the toes. Keep your feet and knees six inches apart throughout the pose. Take a deep breathe, look up towards the ceiling and lift thighs and upper body off the floor. Kick back lifting legs higher off the floor. The main goal is to balance on your abdomen. Hold pose for 20 seconds while breathing in and out through the nose.
3. You Gotta Have: Agility, Coordination, and Balance
Agility, coordination, and balance are also important factors in day-to-day activities, such as standing and walking or (running). Try the following Cross-training exercise to improve these basic functions.
EXERCISE: Jump Rope; Holding the jump rope handles, one in each hand, the rope should be resting on the ground directly behind your feet. Your head should be up, eyes looking forward, not down at your feet. Your elbows should be positioned in close to your body. During the jump, your body should be erect. A basic jump is straight up and down and about 1 inch high. The rope gets its momentum with a basic swing of the wrist and forearms. The knees should flex and extend slightly with each jump. As you jump, try to develop a rhythm (the speed at which the rope turns).
4. You Gotta Have: Good Posture
Having good posture will help you prevent any running injuries. Try the following Bikram Yoga pose to help correct your posture and bring flexibility to the spine.
POSE: Half Moon Pose; Start with feet together. Stretch arms over the head and interlock fingers making a tight grip. Release index fingers. Straighten arms, lock out the elbows, press arms against your ears and stretch up out of your waist and slowly bend to your right. Keep your arms straight, elbows locked, and chin off your chest. Simultaneously push your hips to the left. You should feel a pull along the left side of your body. Hold for 20 seconds while breathing in and out through the nose. Slowly come up to starting position and repeat the same steps, this time slowly bending your body to the left.
* Very important to practice these yoga poses in a heated place, preferably in a room 100-105 degrees.You will be changing the construction of your body with these poses and it is NOT safe to do them in a cold environment.
Jeozette & Marivel
MVP Personal Fitness Consulting
"Where YOU are the Most Valuable Person"
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