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Two musts for running

Running woman

 

Running, biking, and swimming are all popular activities, especially in the summer. Whether it be through marathons, duathlons, or triathlons, improving your performances in each of these cardiovascular activities can be done by integrating muscular exercises specific to each of these workout plans. Trained muscles are more easily coordinated for movement, and have more endurance to fatigue. More muscular power in the legs allows you to pedal more effectively on a bike, stronger abdominal muscles allow you to adopt a better running posture, and strong back muscles improve your swimming speed. In short, improving your muscular strength and endurance increases your performances and make cardiovascular activities easier.

Beginning this week and over the next two weeks, I will give you ideas of muscular exercises that you can perform to improve your performances when running, biking, or swimming. Here are this week’s three muscular exercises to integrate into your running exercise program right away. These exercises can be performed 2 or 3 times a week, before or after running, or on days when you do not run.

Exercise1: Alternate lunges
Target areas: Legs
Accessories: Barbell
How many: 15 repetitions on each side, for a total of 30.
Execution: With the barbell behind your neck and high on your shoulders, and feet at shoulder’s length (A), step forward and lower yourself until your front knee forms an angle of 90° without going further than your toes (B). Come back to initial position and repeat on opposite side.

Exercise 2: Alternate lateral lunge
Target areas: Legs
Accessories: Barbell
How many: 15 repetitions on each side, for a total of 30.
Execution: With the barbell behind your neck and high on your shoulders, and feet at shoulder’s length (A), make a large step to the side until your front knee forms an angle of 90° without going further than your toes (B). Push your glutes backward and keep your back straight. Keep the opposite leg straight (B). Come back to initial position (A) and repeat on opposite side (C).

Exercise 3: Superman Plank
Target areas: Abs
Accessories: Floor mat
How many: Perform 5 repetitions on each side, and hold the position for 30 seconds for each repetition.
Execution: On the ground in the plank position (A), lift one arm and its opposite leg (superman) and hold the position for 30 seconds. Avoid arching your back. It is not necessary to lift the arm and leg very high (B). Come back to the plank position (A) and repeat on the opposite side.

By Karine Larose
Model: Mathieu St-Ours

Author
Karine Larose, M.Sc.

Karine Larose is a kinesiologist, Director of Marketing and Communications and Spokesperson for Nautilus Plus who specializes in fitness motivation. She authored The Guide to Healthier Living, penned the book 10-4 The Healthy Way to Lose 10 Pounds in 4 Weeks and released her third work called Zero Diet: Delicious and Healthy Recipes for Success, all by Les Éditions du TRÉCARRÉ. Karine has launched a series of exercise DVDs entitled 30 minutes par jour pour Vivre Plus and is featured on the ULTIME FIT online platform. Many TV shows and radio stations regularly request Karine’s point of view on physical exercise issues and points of interest.


Two musts for runningis a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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