Upper body workout to add strength in running

Training for long runs?  A marathon perhaps?  A good way to ease up on your poor, fatigued legs is to BUILD….CORE STRENGTH! You use your core for stability and for balance.

 

GREAT UPPER BODY WORKOUT!
1. Push-Ups

Full or on knees (20 reps)

2. Knee-Ups

Stand and quickly alternate lifting right and left knee to hip height. (Do as many as you can for 1 minute.)

3. Goal-Post Press

Extend arms out to sides at shoulder height, elbows bent 90 degrees, palms forward. Raise arms over head, then lower to start. (30 reps)

4. Jumping Jacks

(30 reps)

5. Upper Bells

Stand with feet shoulder-width apart, knees slightly bent. Place fingers behind head and bring right elbow toward right hip, then left elbow toward left hip. (25 reps per side)

6. Jab/Cross

Stand with feet shoulder-width apart, left foot forward, knees slightly bent. Jab forward with left fist, then cross over with right fist. (Do as many as possible in 1 minute.) Switch sides for second circuit.

7. Planks with Cross-Overs

Begin in full push-up position. Pull right knee toward left elbow, keeping abs tight and back flat; return to start and repeat, alternating sides. (15 reps per side)

 

COMING SOON: Link to my video demonstrating this workout.

 

Make sure you replenish with electrolytes and plenty of water.  Treat your feet right… wear good shoes, change them when the tread wears thin.

Treat your muscles right, sea salt soaks and PLENTY of stretching!!!!  Foam rollers, tennis and lacrosse balls, bands are all good tools to invest in to increase flexibility.

Sources: Fitness Magazine and AFAA

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