15 Treadmill Interval Training Workouts: Running never felt so easy in 2020

15 Treadmill Interval Training Workouts: Running never felt so easy in 2020

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

Oh! So much overwhelm…so much information…

Which plan should I choose?

Did you catch yourself asking that question again?

Well, then we have the perfect answer for you…

We have compiled a list of 15 different treadmill workouts to get you going…

You have to just select a plan as per your need, fire up the treadmill and just get started…

treadmill running interval workout

Can you use a treadmill for an interval workout?

Yes, you can use the treadmill for an interval workout. The interval workout involves a series of high to low-intensity workouts.  The treadmill is perfect equipment for an interval workout. You can easily monitor the time, speed, heart-rate, etc on the treadmill console. This makes it easy to set the speed and time for an interval workout.  Also, some treadmill comes with an in-built interval workout program.

Let’s see how you can leverage the treadmill..

15 treadmill running interval training that are not boring

1. 30-minute treadmill interval workout

30 min on the treadmill is a challenging workout.

Before you start with this, make sure you are well hydrated.

Here is how you can do it.

If you find the max speed or inclination too much for you, you can lower it a bit.

However, keep in mind that your speed should be high enough to give you an intense workout.

30 min treadmill interval workout for runners at any level. If you want to start of with a treadmill interval plan then go for it. This 30 min workout will be perfect for those day when you don't want to go out and run.

30 min treadmill interval workout for runners at any level. If you want to start of with a treadmill interval plan then go for it. This 30 min workout will be perfect for those day when you don’t want to go out and run.

2. 45-minute treadmill interval workout for intermediate runners

This is the best workout for you if you aim to improve your stamina and speed.

Your heart-rate gradually climbs up.

This makes your body adapt to the increasing speed.

Here is a sample plan.

We raise the speed as high as 8mph.

You are free to raise the maximum speed as high as 10-12 mph.

Look for an intermediate treadmill interval workout? Then this one will be perfect for you. This 45 min treadmill workout plan will suit runners at an intermediate level.

Look for an intermediate treadmill interval workout? Then this one will be perfect for you. This 45 min treadmill workout plan will suit runners at an intermediate level.

3. Treadmill workouts for beginners

If you are a beginner, it is great to start on the treadmill.

Here are some reasons how it helps the newbies.

  • You can select the desired pace, variations, inclination, inbuilt program.
  • The cushioned surface of the treadmill gives less impact.
  • Fewer chances of injury.
  • You adapt to running quickly.

If you have never run in your life, the best is to run at a sustainable pace and for a moderate duration.

Here is a sample plan for 20 min run.

Treadmill interval workout for beginners. This treadmill workout will definitely get you started and is very good for weight loss if you are just starting out.

Treadmill interval workout for beginners. This treadmill workout will definitely get you started and is very good for weight loss if you are just starting out.

4. HIIT treadmill workout for weight loss

A high-intensity treadmill workout for weight loss is definitely a rigorous one.

The target here is the maximum calorie burn.

You need to take your heart-rate considerably high, maintain it for a while and then recover.

Here is a 30 min HIIT workout for you.

Looking for a treadmill interval training for weight loss? This fat burning HIIT workout will definitely make you gasping for air. Also, this treadmill weight loss program is good for most of the runners.

Looking for a treadmill interval training for weight loss? This fat burning HIIT workout will definitely make you gasping for air. Also, this treadmill weight loss program is good for most of the runners.

5. Walk/Run interval training on the treadmill

The walk-run combination is a perfect example of interval training.

The aim is to run at a higher speed and then recover.

The walk interval is where the recovery happens.

The alternate pattern train you to quickly shift the pace and catch some breath.

Walk run treadmill interval workout for anyone. This is the perfect running plan if you want to get started with a treadmill. Follow this plan and see the results for yourself.

Walk run treadmill interval workout for anyone. This is the perfect running plan if you want to get started with a treadmill. Follow this plan and see the results for yourself.

6. Treadmill workout for runners

Most runners love to run outside.

However, you cannot avoid extreme weather conditions or a recovery phase after injury.

The treadmill is extremely helpful during those days.

Here is a sample 45 min plan.

This treadmill interval workout for runners will surely help you to achieve your goals. This is a treadmill plan which will help you to take your running to the next level. Follow it diligently and see how it turns out.

This treadmill interval workout for runners will surely help you to achieve your goals. This is a treadmill plan which will help you to take your running to the next level. Follow it diligently and see how it turns out.

The 1% inclination gives the same effect as the outdoor run.

If you are in the recovery phase, select the duration, inclination, and speed as per your comfort level.

7. 10 min interval workout on the treadmill

Then there are the days where you are running short on time.

This is a quick workout and makes you run substantially when you have a time crunch

10 min treadmill workout. If you want to have a quick workout and don't have a lot of time to spare, this treadmill interval workout is the perfect way to do that.

10 min treadmill workout. If you want to have a quick workout and don’t have a lot of time to spare, this treadmill interval workout is the perfect way to do that.

8. HIIT incline workout on a treadmill

Running on an inclined surface for a long period puts a lot of pressure on the knee.

If you have a troubled knee, you can skip this altogether or keep the inclination low.

The treadmill inclination can be anywhere between 5-12% for a workout.

Here we have not gone above 8%, you can change as required.

Treadmill HIIT incline workouts for any level. This is a 30 min treadmill interval workout meant for people looking for high intensity interval training. This will help you shred in no time.

Treadmill HIIT incline workouts for any level. This is a 30 min treadmill interval workout meant for people looking for high intensity interval training. This will help you shred in no time.

9. 30 min walking workout on a treadmill

This is what I love to do on a lazy day.

It is an easy one, yet very effective.

30 min treadmill walking workout. Don't want to run today or don't want to go out. This treadmill workout is perfect for you. This treadmill walking plan is also perfect if you are a beginner.

30 min treadmill walking workout. Don’t want to run today or don’t want to go out. This treadmill workout is perfect for you. This treadmill walking plan is also perfect if you are a beginner.

10. Easy Run Workout

You must be wondering why I am giving so much emphasis on the “Easy run”.

Because it is one which someone generally does not practice.

I completely agree with the fact, that there is too much temptation for pace.

There are a lot of underlying benefits when you just run at a comfortable pace.

  • Builds up endurance
  • Improves the running form
  • Builds up base mileage
  • Good to practice if you are back to running post-injury

Here is a 45min plan for an easy run, you can increase or decrease the duration.

Just keep in mind, you run at a conversational pace for a given duration.

When we talk of endurance run, you are not running for mileage.

The aim is to increase stamina.

So stay focused on your form and improve the quality of your run.

easy treadmill run workouts can make keep you going for a longer period of time. They will keep you motivated and also will help you to recover. This treadmill easy run plan is what you need to do after one of those intense workout days.

easy treadmill run workouts can make keep you going for a longer period of time. They will keep you motivated and also will help you to recover. This treadmill easy run plan is what you need to do after one of those intense workout days.

Related:

How to Improve Running Endurance?

11. Negative Splits Workout

This strategy is widely used by most runners and indeed it is a proven winning strategy.

The idea here is that you run each mile faster than the previous mile.

So, towards the end of the race, you are at your fastest speed.

But, as the race starts and you see the co-runners, there is always a temptation to stay ahead.

And you become prey to running faster at the start.

Now, here is a plan to run 5 mi with negative splits

You can change the speed or modify the distance.

The key should be you are at the top speed towards the end or rather in the last couple of miles.

Negative Split treadmill workouts are fun. They will improve you running speed substantially and will also improve your endurance. Try this treadmill interval workout for couple of weeks and see the difference yourself.

Negative Split treadmill workouts are fun. They will improve you running speed substantially and will also improve your endurance. Try this treadmill interval workout for couple of weeks and see the difference yourself.

Related:

What is Running Negative Splits?

12. 20 min workout with side-shuffle

We mostly tend to ignore walking sideways.

Unless it’s not required we don’t do it.

Trust me, they do wonders for your glutes and hip abductor.

And if you love running, you MUST try these.

When you perform side-shuffle on the treadmill, you are reaping the benefits of cardio and lateral shifts.

The side shuffle works on your

  • hips
  • inner and outer thighs
  • calves
  • abs
  • obliques

Amazing!

Try this plan next time you are on the treadmill.

treadmill side shuffle workouts. If you want a complete side shuffle on treadmill follow this plan.

treadmill side shuffle workouts. If you want a complete side shuffle on treadmill follow this plan.

Here the speed is slow as we give more emphasis on the lateral movements.

You can vary the duration and speed of the lateral shifts as per your fitness level.

If you are just starting, start with the side shuffle for 30 sec and increase accordingly.

13. 20 min walk with weights

Ever tried working out while you are on the treadmill or walking otherwise.

This concept is great when you are in a time crunch and want to squeeze in cardio and strength training.

All you need is a 2-4 lb hand weights.

Since you are working out with weight while walking, keep the speed which is comfortable for you to walk.

It is better to keep the speed low if you are trying out for the first time.

treadmill weights workout. If you workout with weights when running or walking on treadmill it tones you better. Try it out.

treadmill weights workout. If you workout with weights when running or walking on treadmill it tones you better. Try it out.

14. Walking lunges workout

Lunges are an awesome exercise for your lower body.

The walking lunges help you squeeze the benefit of cardio and lunges at the same time.

Before you try this plan, make sure you are comfortable walking on the inclined surface.

Here is a sample 20 min plan.

treadmill workout walking 500 calories

treadmill workout walking 500 calories

15. Core workout on the treadmill

We have already experimented with the upper body and lower body workouts on the treadmill.

Now its time for you to work on your core!!

Here we will try Walking Planks and Reverse Mountain Climbers on the treadmill.

Ready for the challenge.. here is how you can do it.

Walking Plank

Steps:

  1.  Set the treadmill speed to 1-2 mph
  2. Stand behind the treadmill, facing the treadmill
  3. Get in the plank position by resting your palms on the sides of the treadmill.
  4. Place your hands on the belt of the treadmill.
  5. Move your hands along the belt to maintain the plank position.
  6. Do it for 30 sec to 1 min

 

 Reverse Mountain Climbers

Steps:

  1. Set the treadmill speed to 1-2 mph
  2. Stand behind the treadmill facing away from the treadmill.
  3. Come to a plank position, by keeping your feet on the sides on the treadmill.
  4. When you are ready, place your feet on the treadmill belt.
  5. Perform the mountain climbers by extending one leg behind.

You can incorporate these with your regular runs or do it separately.

treadmill workout beginner lose belly fat

treadmill workout beginner lose belly fat

Related

Can you set intervals on a treadmill?

Yes!

Some of the treadmills from Sole Fitness and Nordic Track comes with interactive training programs through apps.

They also have several options of in-built programs.

How long should a HIIT treadmill workout be?

A stretch of HIIT workout lies in between 4-15 min.

If you increase the duration, this may lead to overuse injuries.

When you do a HIIT on a treadmill, keep the total workout duration to be 30-45min.

This includes the warm-up and the cooldown period as well.

The peak intensity duration should not be more than 15 min.

You can rever to “HIIT incline workout on a treadmill” and “HIIT workout for weighloss” for a HIIT workout plan.

Can you lose belly fat by running on a treadmill?

Yes, and you have a doubt about it.

Running on a treadmill is a fantastic cardio workout.

And 30-45 min of cardio is a must to do if you want weight loss.

But here keep in mind this will cause an overall weight loss.

If your target area is belly fat, along with running you must also try some of the core exercises.

The “Core workout on a treadmill” plan mentioned above will definitely help you in reducing your belly fat.

 

Related:

Top 21 Best Beginner Core Exercises For Runners

How to Activate Your Core Before Running

Is HIIT on a treadmill effective?

The HIIT workout helps you to burn more calories in a shorter duration and improves performance.

HIIT takes lesser time to burn the same amount of fat than the steady-state exercises and it also shows the after-burn effect.

That is your body continues to burn more calorie even after the workout has ended

No wonder why it is one of the most widely used workouts.

Now, when you perform HIIT on the treadmill, it becomes easy for you to monitor the speed, duration, and heart-rate.

You can easily vary the speed and inclination to get the best results.

 

How do you do sprint intervals on a treadmill?

These are nothing but a small interval of the high-intensity run followed by recovery

You can easily do a sprint interval by running at your maximum speed for 30 sec and recovering for 1min 30 sec.

The other way of doing this would be jogging at an inclination of 10% for 30 sec and then decreasing the inclination and recovering.

You can go up to 8 to 10 rounds of the sprints.

Make sure you spend sufficient time to warm up and also to cool down.

The best treadmill workouts for runners at any level. If you are beginning serious running interval training or is a complete beginner, there is one treadmill workout for you. Pick the one and get started with treadmill interval workouts.

The best treadmill workouts for runners at any level. If you are beginning serious running interval training or is a complete beginner, there is one treadmill workout for you. Pick the one and get started with treadmill interval workouts.

If you want to experience runners high, running on a treadmill, these workouts are for you. These treadmill workouts will take your treadmill interval training to a whole new level. Treadmill HIIT and weight loss workouts are here.

If you want to experience runners high, running on a treadmill, these workouts are for you. These treadmill workouts will take your treadmill interval training to a whole new level. Treadmill HIIT and weight loss workouts are here.

Related

Related

Site Information

FTC and Affiliate Disclosure

As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

We don’t accept any payment whether in cash or otherwise for the reviews. They are written with the intention to help our users select better products. We try to be as objective as possible while writing the reviews.

How to Activate Your Core Before Running? [2020 Edition]

How to Activate Your Core Before Running? [2020 Edition]

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

Have you ever heard “engage your core”?

NO? Well, then let me be the first…

“Engage your core”  is THE MOST favorite expression of any coach…

Why?

Well…read on…

In this post, we have covered why and how to activate your core before running? Benefits and also the exact exercises you may follow. 

Related:

Top 21 Best Beginner Core Exercises For Runners

The 13 Best Hamstring And Glute Strengthening Exercises For Runners

How To Activate Core Before Running HI 2-min

How to Activate Your Core Before Running?

To activate your core before running, perform exercises like Jack-knives, Planks and it’s variations, Crunches, etc. These exercises will help you to have a strong and stable core and will provide you with better results reducing the chances of injuries. Activating the core means waking up your core muscles and engaging them in the activity you are performing. These exercises will target the core, tune them and bring them into action during your running.

So here we dig deeper to learn about the core.

What is the core?

Your core is the set of muscles that forms the middle section of your body.

Your score can be divided into the inner and outer core muscles.

The inner core is made up of:

  • Diaphragm
  • Pelvic floor muscles
  • Multifidus
  • Transverse abdominus

They are the deep core muscles and are less visible.

They provide stability to your trunk.

The outer core is made up of:

  • Rectus abdominus
  • Obliques
  • Erector Spinae

They provide strength and controls the range of motion. 

How To Find Your Core?

I guess by now you would have a fair amount of idea what your core muscles are actually. The outer core muscles are mostly visible. Once you work out, even the results start to show up on the outer core.

The major challenge is with the inner core. The inner core is deeply located under several layers of body muscles. You cannot see them and not touch them directly.

So, how to feel your deep core muscle?

For that, let’s try a fun exercise.

Try wearing a smaller pair of jeans than your usual size…

What do you do?

Squeeze in the tummy and contract your waistline.

There is some sort of tension that builds up all through the back and right from the diaphragm till pelvic.

These are your inner core muscles which are working and trying to hold your posture.


Why should you activate your core before running?

In your body, other than your head and limbs, you have the core.

And here is how it works…

Your entire torso is surrounded by the core muscles.

The core protects the internal organs.

The inner and outer obliques provide flexibility to your body and rotation of your torso.

The abs muscles help to stabilize the body and maintaining the correct posture.

A strong and stable core will help you maintain the correct form and keep you injury-free.

While running or walking have you ever felt the difference when your core is engaged and when it is not?

You can tell from your own experience how engaging the core helps you in running.

When your core is not activated and you are running, you have a sluggish posture, slow speed and not a set breathing pattern.

Once you make your core engaged, belly button towards your spine, you are standing tall and strong.

The posture is correct and you run in the right form.

You are running fast and you can feel your breath.

Now, this does not come overnight.

You have to make a deliberate effort in engaging your core.

Keep telling your abs, “Hey you common, run with me”!!

This takes some time and practice to run with your core engaged.

But, I guarantee you, the feel is so different.

Even if you do not see significant improvement in your speed, you feel you are running more confidently.

This mental boost is an additional benefit.


What is core engagement running?

So by now, you must be comfortable with the essence of core in your daily activities.

Great!!

However, you may still think of how to focus on running and core engagement at the same time.

It’s simple, your core imparts the potential to sustain your running.

The core engagement is the tension that is created in the mid-section of your body (mainly around the abs and waist).

The more is the tension the more the power generated.

Once you squeeze your tummy and draw your belly button towards the spine, that’s where you are engaging the core.

As I said earlier, it is difficult to visualize your inner core, you may not see how your body moves when your core is engaged.

But if you have the perfect six-pack and you engage your core and run, you can actually see your muscles moving.

By running this way you are working out your abs as well.

Bonus! 

Even if you have a strong core as a runner, you still need to activate your core before running for a strong and injury-free run. Here are some core exercises for runners that will help you to activate your core easily and will provide you with a more fulfilling run.

Even if you have a strong core as a runner, you still need to activate your core before running for a strong and injury-free run. Here are some core exercises for runners that will help you to activate your core easily and will provide you with a more fulfilling run.

10 Exercises to activate your core before running

 

1. Plank Arm Reach

Benefits

Works on the abs and lower back.

Steps

  1. Take the plank forearm position.
  2. Stretch your right arm in front of you parallel to the ground.
  3. Hold this position for 30 sec.
  4. Come back to the starting position.
  5. Repeat it by stretching the left arm.

 

2. Half Crunch

Benefits

Works on the abs mostly on the transverse abdominus.

Steps

  1. Sit on the mat with your back upright.
  2. Keep your knee bent pointing above.
  3. Keep your arms stretched in front of you parallel to the ground.(This is the starting position).
  4. Inhale and incline back such that your body is inclined at 45 degrees.
  5. Exhale and come back to the starting position.
  6. Repeat 15 times, 2 sets.

3. Scissors Side Kicks

Benefits

Works on the abs

Steps

  1. Lie on the mat on your back. 
  2. Your hands beneath your hips. 
  3. Keep your legs together and raise a few inches above the ground. This is the starting position.
  4. Push your legs sidewards 1-2 feet apart and then bring it back to the starting position.
  5. Repeat it 15 times, 2 sets.

 

4. High Boat to Low Boat

Benefits

Works on the abs

Steps

  1. Sit on the mat with back upright. Knee bent and feet resting on the ground.
  2. Keep your core engaged and lift your feet at 45 degrees to your torso. Keep the hands stretched outwards parallel to the ground.
  3. This is the high boat. Remain at this position for 2-3 deep breaths.
  4. Lower your legs and torso and make them straight a few inches above the ground.
  5. This is the low boat. Remain at this pose for 2-3 deep breaths.
  6. Repeat the high boat to low boat 3-5 times.

5. Reach-Up

Benefits

Works on the abs

Steps

  1. Lie on the mat on your back.
  2. Bend your knees above the ground and feet should be shoulder-distance apart.
  3. Fix your feet or ask your partner to gently step on them.(This is the starting position)
  4. Inhale and sit-up and raise your hands above your head.
  5. Exhale and come back to the starting position.
  6. Repeat it 10-15 times, 2 sets.
  7. To make it challenging, try holding a dumbbell in your hands.

6. Butterfly Sit-ups

Benefits

Works on abs and pelvic floor muscles.

Steps

  1. Lie on the mat on your back.
  2. Keep your hands stretched overhead. 
  3. Keep your legs in the butterfly pose (knee bent on each side and feet joint). This is the starting position.
  4. Exhale and sit upright and try to touch the toes with your hand.
  5. Inhale and go back to the starting position.
  6. Repeat it 15 counts, 2 sets.

7. Panther Shoulder Tap

Benefits

Works on the abs and the lower back

Steps

  1. Sit on the mat on your fours. Your wrist is below the shoulder and back is flat.
  2. Lift your knee 2-3 inches above the ground. This is the starting position.
  3. Engage your core and tap your right shoulder with the left hand.
  4. Come back to the starting position.
  5. Then touch your left shoulder with your right hand.
  6. Repeat tapping 10 times each shoulder, 2 sets.
Core strengthening exercises for runners are very important for their speed and endurance. However, you also need to activate your core before you start to run. This will help you to take full advantage of your strong core and will minimize your chances of injury. Here are some core activation exercises for runners who want to strengthen their core further.

Core strengthening exercises for runners are very important for their speed and endurance. However, you also need to activate your core before you start to run. This will help you to take full advantage of your strong core and will minimize your chances of injury. Here are some core activation exercises for runners who want to strengthen their core further.

8. Dead Bug

Benefits

Works on the inner and outer ab muscles

Steps

  1. Lie on the mat on your back.
  2. Keep your legs at the table-top position and hands stretched upwards. This is the starting position.
  3. Keep your core engaged and bring the right leg down making it straight. Bring your left arm down overhead. Keep them a few inches above the ground.
  4. Come back to the starting position.
  5. Repeat it with the left leg and right hand.
  6. Repeat 10 times each sides, 2 sets.

9. Hip-Dip

Benefits

Works on the abs and obliques.

Steps

  1. Come on the forearm plank position (this is the starting position).
  2. Rotate your hip on the left side and try to touch the ground.
  3. Come back to the starting position.
  4. Repeat the same by rotating your hip on the right side.
  5. Repeat it 10 times each side, 2 sets.

10. Low Kicks

Benefits

Works on the abs and the glutes

Steps

  1. Sit on the mat with your back upright, legs in the table-top position and hands by your side.
  2. Press your palm on the floor. This is the starting position.
  3. Exhale and kick your legs as low as possible, do not touch the ground.
  4. Inhale and come back to the starting position.
  5. Repeat it 15 times, 2 sets

 

What is bracing your core?

When it comes to “the core” you must have heard several terms –  bracing, tightening, stiffening, etc.

It’s all very mind-boggling and confusing.

Do they really mean the same or are they different in any way?

Well, to be precise, they are similar also and at the same time, it’s different.

Technically, by bracing the core, we mean to tighten the core muscles.

Once you contract the abdomina( specifically the transversus abdminis muscles), the erector spinae muscles come into action and support from the back.

This helps to maintain the neutral spine position.

So you see in all the 3 cases (tightening, stiffening and bracing) you need to contract your abdomina.

Now you must be wondering how are they different?

So when it is the case of tightening your abdomina, you contract your stomach with low intensity.

Let’s say on a scale of 1-10, the intensity is 2 -3.

You are able to breathe and talk, like how you perform a cardio workout.

With bracing the intensity of contraction is a bit higher, let’s say 5 or 6.

You are able to breathe but it is challenging.

Something like how you are performing an advance plank or light-weight lift.

In the case of stiffening, the intensity is much higher.

You have almost held your breath.

Just in the case of heavy-weight lifts, where your back needs the maximum support.

Is bracing core the same as engaging core?

Engaging your core refers to as contracting your core.

So when you contract, you can go from a minimum contraction where you have slightly pulled in your belly button to a maximum level where you are holding the core so hard that you cannot even breathe.

Bracing is a level of engaging your core where the intensity lies somewhere in between.

In the case of bracing, you are holding your muscles lose to move freely but at the same time, they are strong to make you breathe slowly.

Here is a simple exercise to practice bracing.

  1. Stand with your feet shoulder-distance apart.
  2. Keep your hands joined in front of you.
  3. Ask a trainer or a partner to push your hands to one side.
  4. Try to resist this and maintain your hands at the center as much as possible.
  5. You can feel the tension in your abs growing. Try to maintain it as much as possible.

Bracing is extremely helpful to the athletes.

It helps to maintain a neutral spine position, hence helps to give you a better form while running.

This is helpful in maintaining a good speed and keep you injury-free.

Is it better to engage or relax your core during running?

So far we have seen that engaging the core is a boon for the runners.

You get stability, better form, better speed, and the result is better performance.

Great!!

But can you brace your abs for hours together?

So, keeping your core tensed or relaxed greatly depends on the distance you are running.

If you are running a sprint, you need power, speed, and better impact.

You need to hold your core tight and run with your maximum potential.

If you are running a 5k, you can keep your core tensed and pull the trigger when it is required.

While running a marathon, you cannot run with a braced core.

You have to run long and keeping your core braced will cause fatigue.

It is better to relax your muscles and run.

So judge the core engagement depending on the situation.

Well, whatever be the race you are preparing for, never ignore the core training.

What is Tranverse Abdominis Muscle? How is it related to running?

The Transverse Abdominis Muscles also termed as the TVA is the deepest of the core muscles.

It wraps around the center acting as an internal weight belt.

The major functions of the TVA are

  • Rotation and bending of the body
  • Engaged in activities like breathing, coughing, sneezing, laughing.
  • Pulling in the abdomina otherwise, you will end up having a rounded belly.

When the TVA is compressed, it compresses the chest cavity and increases the internal pressure.

Because of this, the upper and lower body is bonded more strongly.

Your body is more stable and co-ordinated.

The TVA also reduces lower back pain and prevents leg injuries.

How To Activate Core Before Running. Use these core strengthening exercises to activate your core.

How To Activate Core Before Running. Use these core strengthening exercises to activate your core.

Do you activate your core before running? This is way different than strengthening your core. Here are some exercises to help you activate your core properly so that you can run better.

Do you activate your core before running? This is way different than strengthening your core. Here are some exercises to help you activate your core properly so that you can run better.

Recent Posts

Top 18 Best Brooks Ravenna Alternatives You Can Safely Try [2020]

Top 18 Best Brooks Ravenna Alternatives You Can Safely Try [2020]

Top 18 Best Brooks Ravenna Alternatives that you may safely try are Brooks Adrenaline GTS 20 running shoes. This is the most closely comparable and probably the best Brooks Ravenna alternative out there. Asics Gel Kayano 27 running shoes. ASICS GT-1000 9 running shoes. Brooks Transcend 6 running shoes. Saucony Omni ISO 2 running shoes. Mizuno Wave Inspire 16 running shoes. New Balance 1500 running shoes. ASICS Gel-Pulse 11 running shoes. Nike Air Zoom Structure 22. New Balance 860v10.361-Sensation 3 Running. Asics Gel-Kahana 8 Trail Runner. Saucony Guide ISO 2. Brooks Bedlam. Hoka One One Mach. Saucony Hurricane ISO 5. Newton Running Motion 7. New Balance Freshfoam Vongo V4.

Top 10 Best Rowing Machine for Short Person that ACTUALLY Works! [2020]

Top 10 Best Rowing Machine for Short Person that ACTUALLY Works! [2020]

Top 10 Best Rowing Machine for Short Person. The best rowing machine for a short person is the Concept2 Model D Indoor Rowing Machine. Another good rowing machine for a short person is Sunny Health & Fitness SF-RW5515. Fitness Reality 1000 Plus Magnetic Rower. Sunny Health & Fitness SF-RW1410 Rowing Machine. Harvil Rowing Machine. WaterRower A1 Home Rowing Machine. Stamina 1205 Precision Rower. Fitness Reality 3000WR Bluetooth Water Rower. JOROTO Magnetic Rower. LifeSpan Fitness RW7000 Commercial Rower.

Top 15 Brooks Adrenaline GTS Alternatives You Can Safely Try [2020]

Top 15 Brooks Adrenaline GTS Alternatives You Can Safely Try [2020]

Top 15 Best Adrenaline GTS Alternatives that you may safely try are ASICS Gel-Kayano 26 Running Shoes. This is the most closely comparable and probably the best Brooks Adrenaline GTS alternative out there. Saucony Omni Iso 2 Running Shoe. Saucony Hurricane 22 Running Shoe. ASICS GT 2000 8 Running Shoes. Mizuno Wave Inspire 16 Running Shoes. New Balance 1500 V6 Running Shoe. Saucony Guide Iso 2 Running Shoes. adidas Supernova Sequence Boost 8 Running Shoes. ASICS GT-1000 8 Running Shoes. Brooks Ariel ’20 Running Shoe. Brooks Addiction 14 Running Shoe. Brooks Beast ’20 Running Shoe. New Balance 560v7 Cushioning Running Shoe. New Balance 1080v10 running shoes. Brooks Transcend 7 Running Shoe.

Top 21 Best Core Exercises For Runners in 2020

Top 21 Best Core Exercises For Runners in 2020

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

As a runner, you may feel core exercises are not really required.

If you think so, then my friend, you are terribly wrong.

You may not want to flaunt your abs as a runner, but you surely need the correct form to keep you going.

Your core comprises of  –  abdominal muscles, lower back muscles, obliques, and glutes.

Core exercises help runners in many ways

  • Stronger abs help you run faster.
  • Strengthening the obliques gives you better running form
  • It improves your stability and reduces the chance of injury
  • Strengthening the lower back reduces the chances of back pain.

If you are a beginner, the core exercises may be a little difficult initially but with practice, you will definitely master them.

So, here in this post, I am sharing some of the common core exercises.

Related:

13 Best Hamstring And Glute Strengthening Exercises For Runners

20-minute Bodyweight Workout For Runners

Best Beginner Core Exercises for runners

21 Best Beginner Core Exercises for Runners

1. Crunches

Benefits

Abs strengthening

Steps

  • Lie on the mat on your back.
  • Your hands should be stretched above the shoulders
  • Inhale and lift your body and try to touch your toes.
  • Exhale and go back to the starting position.
  • Repeat 2 sets of 10-15 counts each.
  • If you are able to do this easily, you can try the other advance crunches too.

2. Toe Reach

Benefits:

Strengthen lower abs and back flexibility

Steps

  • Lie on the mat on your back.
  • Raise your legs such that it is at 90 degrees to your upper body.
  • Inhale and lift your body and try to touch your toes.
  • Exhale and come back to the starting position.
  • Repeat is for 10-15 times, 2 sets.
  • To make it more challenging, hold a 1 lb or 2 lb dumbbell in your hand.
  • If you are finding it difficult to touch your toes, try touching your shin bone or ankles.

 

3. Leg Raise

Benefits:

Works on the abs and thighs

Steps

  • Lie on a mat  on your back.
  • Your hands should be by the side.
  • Raise your legs to 90 degrees and bring it down slowly such that it does not touch the floor.
  • Keep your legs straight and knee should not be bent.
  • Repeat it for 10-15 times, 2 sets.
  • Other variations could be raising the leg to 60 degrees or 45 degrees.
Want to build your core as a runner? Here are the best core work for runners to achieve great core strength. If you are struggling to develop your core strength, try these core workouts and see the results for yourself. These core exercises will not let your down as a runner.

Want to build your core as a runner? Here are the best core work for runners to achieve great core strength. If you are struggling to develop your core strength, try these core workouts and see the results for yourself. These core exercises will not let your down as a runner.

4. Leg Rotation

Benefits:

Abs strengthening

Steps

  • Lie on the floor on your back.
  • Keep your hands by your side.
  • Keep your legs together and lift it up 90 degrees to your body.
  • Rotate your legs anticlockwise to take one complete round.
  • Breathe normally while you rotate your legs.
  • Repeat 10 rounds anticlockwise and 10 clockwise.

5. Scissors

Benefits:

Abs strengthening

Steps

  • Lie down on the mat on your back and hands by your side.
  • Lift your right leg at 60 degrees and the left leg should be little above the ground.
  • Bring your right leg down little above ground and lift your left leg to 60 degrees.
  • Make sure you do not bend your knee.
  • Breathe normally.
  • Repeat this for 10-15 counts on each leg, 2 sets.

 

6. Ankle Touch

Benefits:

Works on the abs and oblique muscles

Steps

  • Lie on the mat on your back.
  • Fold your knees and keep your feet on the floor.
  • Engage your core and lift up your shoulder plates and hands by your sides.
  • Bend your upper body to left side from your waist and try to touch your left ankle with your left hand.
  • Come to the starting position.
  • Bend your upper body to the right side from your waist and try to touch your right ankle with your right hand.
  • Repeat by touching the ankles 10 times each side, 2 sets.

7. Bicycle Crunches

Benefits:

Works on the abs and oblique muscles

Steps

  • Lie flat on the mat on your back.
  • Put your hands under your head, your feet should be at the tabletop position and your shoulder blades off the ground.
  • Pull your right towards your chest and stretch your left leg at around 45 degrees.
  • Twist your upper body to the right side.
  • Make sure to turn from your body from the ribcage and not just head.
  • Repeat the above steps by turning the opposite side.
  • Repeat 10 repetitions on each side and do 2 sets.
If you want to improve your core strength for running, here are some core strengthening exercises for runners. You will be able to improve your running speed and performance very easily.

If you want to improve your core strength for running, here are some core strengthening exercises for runners. You will be able to improve your running speed and performance very easily.

8. Bridge & Single Leg Bridge

Benefits:

Works on the abs, lower back, and glutes.

Steps

  • Lie down on the mat on your back and hands by your sides.
  • Keep your feet hip-distance apart and fold your knees, such that it’s off the ground.
  • Raise your hips such that your body from the shoulder to the knee is a straight line.
  • Your feet should be planted on the ground.
  • Hold in this position for 30 sec.
  • Repeat 3-5 times.
  • If you are able to this, raise one leg at 45 degrees, hold in this position.
  • Repeat this with the other leg.

9. Superman

Benefits:

Works on the abs and lower back

Steps

  • Lie on the mat with your face facing the ground.
  • Your hand should be outstretched in front of you.
  • Lift your hands and upper body and legs a few inches from the ground.
  • Hold in this position for 30 sec and return back to the starting position.
  • Repeat it for 3-5 times.

10. Woodchopper

Benefits:

This is a multi-muscle workout. It works on shoulders, abs, obliques, glutes, upper back, lower back, quads, hamstring, and abductors.

Steps

  • Stand with your feet hip-distance apart.
  • Hold 2 lb or 4 lb dumbbell or a medicine ball with your hands.
  • Keep your core engaged straight back and bend your knee little.
  • Bend and lower the dumbbell near the right leg calf muscle.
  • Move your hands across your body and outstretch your hands above your left shoulder.
  • Repeat is 10 times each side, 2 sets.
  • You can adjust the dumbbells according to your capability.

11. Russian Twist

Benefits:

Works on the abs and oblique muscles

Steps

  • Sit on the mat with your knee bent and feet firmly planted on the ground.
  • Your upper body should be bent such that it makes a “V” with your thighs.
  • Hold a 2lb or 4 lb dumbbells in your hand.
  • Breathe in and twist your torso to the right side of your body and fist near your waist.
  • Breathe out and come back to the starting position.
  • Repeat it by turning your torso to the left side.
  • Repeat it for 10 counts each side, 2 sets
  • If it is difficult to do with dumbbells, just ditch it or adjust the weights.

12. Plank

Benefits:

This is one of the best core exercises and works on your abs, lower back, and glutes.

Steps

  •  Lie on the mat facing the ground.
  • Your upper arm should be perpendicular to the ground with your elbow right below your shoulders.
  • Your wrist should be in line with your elbow.
  • Engage your core, squeeze your butt and front thigh and lift your body.
  • Your body should maintain a straight line from head to heel and the back should not be bumped.
  • Breathe normally and hold this position for 30 sec.
  • Repeat it 2-3 times.
  • You can adjust the time as required.

13. Side Plank

Benefits:

Works on the abs, lower back, and oblique muscles

Steps

  • Lie on the mat on your left sides.
  • Keep tour legs together, your left elbow should be under your left shoulder and right hand on your waist.
  • Engage your core and lift your body such that your body is in a straight line from head to heel.
  • Hold in this position for 15 sec or more.
  • Repeat the steps lying on your right side.

14. Reverse Plank

Benefits:

Works on the abs, back, glutes, and hamstrings.

Steps

  • Sit on the mat with your legs stretched forward.
  • Your hands should be next to the hips and palms touching the ground.
  • Engage your core, squeeze your butt and lift your hips with the support of your hands and legs.
  • Keep your heels fixed on the floor.
  • Your body should be in a straight line from shoulder to heel.
  • Stay in this position for 15 sec or more.
  • Repeat the steps 2-3 times.

 

15. Metronome

Benefits:

Works on the abs, back,  and obliques.

Steps

  • Lie on the mat on your back.
  • Your legs your be in the table-top position.
  • Stretch your hands to both sides of the shoulders.
  • Rotate your legs to the right side and try to bring the knee close to the ground.
  • Go back to the starting position.
  • Repeat the same while rotating your legs on the left side.
  • Repeat the 10 times each side, 2 sets.

16. Obliques

Benefits:

Works on the abs and obliques

Steps

  • Lie on the mat on your mat.
  • Keep your hands under your head.
  • Keep your knee bent and feet planted firmly on the floor.
  • Keep your feet hip-distance apart.
  • Exhale and lift your head a few inches above the ground and inhale to maintain this position. (This is the starting position)
  • Engage your core, exhale and rotate your head and upper body to the right.
  • Inhale and come to the starting position.
  • Repeat steps on your right side.
  • Repeat the steps 10 times each side, 2 sets.
  • If you are comfortable to do this, you can make it challenging by keeping your legs at the tabletop position.
Core exercises for runners are an essential part of your strength training. If you don't have a strong core, you will not have the required stamina for running. Having a strong core will help you to achieve more. These core strengthening exercises will help you to become a better runner.

Core exercises for runners are an essential part of your strength training. If you don’t have a strong core, you will not have the required stamina for running. Having a strong core will help you to achieve more. These core strengthening exercises will help you to become a better runner.

17. Mountain Climbers

Benefits:

A multi-muscle exercise that works abs, obliques, biceps, triceps, chest, quad, hamstrings and hip abductors

Steps

  • Put both hands and knees on the floor.
  • Keep your right knee near your right hand and extend your left leg backward.
  • In one smooth motion switch your left leg forward and right leg backward.
  • Repeat the same by moving each leg forward 10-15 times.
  • Perform 2 sets.

18. Single Leg Stretch

Benefits:

Works on the abs

Steps

  • Lie on the mat on your mat.
  • Keep your legs at the table-top position and hands by the knees.
  • Exhale and lift your head and shoulder plates above the ground.
  • Inhale to maintain this position (starting position).
  • Keep your core engaged, exhale and extend your right leg.
  • Inhale and switch the leg.
  • Repeat it by extending each leg 10 times, 2 sets.
  • If you are able to do this, you can increase the challenge by extending your leg lower.

19. Single leg circle

Benefits:

Works on your abs and hip flexors.

Steps

  • Lie on the mat on your back.
  • Keep your hands by the sides and legs in the table-top position
  • Extend left leg starting and make sure your knee is not bent.
  • Take small circles with your toe clockwise
  • Make 5 circles clockwise and 5 circles anticlockwise.
  • Repeat the same with the right leg.
  • Perform 2 sets.
  • Ensure to keep your core engaged and breathe normally.

20. Lemon Squeezers

Benefits:

Works on your abs and glutes.

Steps

  • Lie on the mat on your back.
  • Keep your hands extended over your shoulders.
  • Lift your hands and legs little above the ground(this is the starting position).
  • Crunch and bring your knees close to your chest and bring your hands to hold the calves.
  • Return to the starting position.
  • Repeat 10 times, 2 sets.

21. Alternate Arms Toe Touch

Benefits:

Works on your abs and obliques

Steps

  • Lie on the mat on your back.
  • Keep your hands by the sides
  • In a single motion lift your left leg to 60 degrees and try to touch with the right hand.
  • Return to the starting position.
  • Repeat the exercise with alternate arm and leg.
  • Repeat 10 times with each alternate arm -leg, 2 sets
Best core exercises for runners. These exercises will help you to develop a stronger core and will improve your speed and endurance as a runner.

Best core exercises for runners. These exercises will help you to develop a stronger core and will improve your speed and endurance as a runner.

Recent Posts

Top 18 Best Brooks Ravenna Alternatives You Can Safely Try [2020]

Top 18 Best Brooks Ravenna Alternatives You Can Safely Try [2020]

Top 18 Best Brooks Ravenna Alternatives that you may safely try are Brooks Adrenaline GTS 20 running shoes. This is the most closely comparable and probably the best Brooks Ravenna alternative out there. Asics Gel Kayano 27 running shoes. ASICS GT-1000 9 running shoes. Brooks Transcend 6 running shoes. Saucony Omni ISO 2 running shoes. Mizuno Wave Inspire 16 running shoes. New Balance 1500 running shoes. ASICS Gel-Pulse 11 running shoes. Nike Air Zoom Structure 22. New Balance 860v10.361-Sensation 3 Running. Asics Gel-Kahana 8 Trail Runner. Saucony Guide ISO 2. Brooks Bedlam. Hoka One One Mach. Saucony Hurricane ISO 5. Newton Running Motion 7. New Balance Freshfoam Vongo V4.

Top 10 Best Rowing Machine for Short Person that ACTUALLY Works! [2020]

Top 10 Best Rowing Machine for Short Person that ACTUALLY Works! [2020]

Top 10 Best Rowing Machine for Short Person. The best rowing machine for a short person is the Concept2 Model D Indoor Rowing Machine. Another good rowing machine for a short person is Sunny Health & Fitness SF-RW5515. Fitness Reality 1000 Plus Magnetic Rower. Sunny Health & Fitness SF-RW1410 Rowing Machine. Harvil Rowing Machine. WaterRower A1 Home Rowing Machine. Stamina 1205 Precision Rower. Fitness Reality 3000WR Bluetooth Water Rower. JOROTO Magnetic Rower. LifeSpan Fitness RW7000 Commercial Rower.

Top 15 Brooks Adrenaline GTS Alternatives You Can Safely Try [2020]

Top 15 Brooks Adrenaline GTS Alternatives You Can Safely Try [2020]

Top 15 Best Adrenaline GTS Alternatives that you may safely try are ASICS Gel-Kayano 26 Running Shoes. This is the most closely comparable and probably the best Brooks Adrenaline GTS alternative out there. Saucony Omni Iso 2 Running Shoe. Saucony Hurricane 22 Running Shoe. ASICS GT 2000 8 Running Shoes. Mizuno Wave Inspire 16 Running Shoes. New Balance 1500 V6 Running Shoe. Saucony Guide Iso 2 Running Shoes. adidas Supernova Sequence Boost 8 Running Shoes. ASICS GT-1000 8 Running Shoes. Brooks Ariel ’20 Running Shoe. Brooks Addiction 14 Running Shoe. Brooks Beast ’20 Running Shoe. New Balance 560v7 Cushioning Running Shoe. New Balance 1080v10 running shoes. Brooks Transcend 7 Running Shoe.

The 13 Best Hamstring And Glute Strengthening Exercises For Runners in 2020

The 13 Best Hamstring And Glute Strengthening Exercises For Runners in 2020

Running requires tremendous strength in your lower body. If you can strengthen them properly, your risk of getting injured becomes way less.

Strengthening your lower body muscles will also improve your running performance.

Today I will provide you with 13 best hamstring and glute strengthening exercises for runners that will make the most difference in your performance.

If you are getting injured often, or you cannot speed up your running, give these exercises a try. You will surely benefit from it.

Related: 

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

Hamstring And Glute Strengthening Exercises For Runners Thumbnail-min

Hamstring and Glute exercises for runners

Below are the steps of all those 13 exercises along with the number of repetitions you should perform.

However, based on your fitness level increase or reduce the number of repetitions.

You can incorporate these exercises for your leg day. Also, don’t attempt all of them together – start with 5 of them and build it from there.

Otherwise, this will be very tough for you and you may not want to do them at all.

So, without further ado, let’s start…

Glute Bridge

Image Curtsy: coachmag.co.uk

1. Glute Bridge

Muscles used: Gluteus Maximus, Thighs, Hips, Core, and Hamstrings

Benefits:

  • Strengthens your glutes and hamstrings.
  • Improves hip mobility
  • Strengthens lower back

Steps:

  • Lie down with your back on the mat.
  • Bend your knees and your feet are flat on the mat shoulder width apart.
  • Keep your arms at the side with your palms facing down.
  • Lift your hips off the ground till your hips, knees, and shoulders are in a straight line.
  • Squeeze your glutes hard and keep your core tightened.
  • Hold the pose for 15-20 secs.
  • Gradually lower your hips to the ground.
  • Do this exercise 10-15 times.
  • Do this for 3 sets with 30 secs rest in between sets.
Single Leg Glute Bridge

Image Curtsy: womenshealthmag.com

2. Single-Leg Glute Bridge

Muscles used: Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Thighs, Hips, Core, Hamstrings, and Lower back

Benefits:

  • Strengthens your glutes and hamstrings.
  • Strengthens your core.
  • Improves hip mobility
  • Strengthens lower back

Steps:

  • Lie down with your back on the mat.
  • Bend your knees and your feet are flat on the mat shoulder width apart.
  • Your feet should be a bit ahead of your glutes (12-16 inches)
  • Keep your arms at the side with your palms facing down.
  • Lift your right leg up in the air at hip level with foot flexed. (If you cannot lift so much, lift it as much as possible and work on it).
  • Squeeze your glutes hard and keep your core tightened.
  • Lift your hips off the ground with the help of your glutes and left heel, till your hips, knees, and shoulders are in a straight line.
  • Hold the pose for 15-20 secs.
  • Gradually lower your hips to the ground.
  • Repeat with the other leg.
  • Do this exercise 10-15 times. (One count = Left + Right leg)
  • Do this for 3-5 sets with 30 secs rest in between sets.
Donkey Kicks

Image Curtsy: spotebi.com

3. Donkey Kicks

Muscles used: Gluteus Maximus, Gluteus Medius, Core and shoulder muscles.

Benefits:

  • Strengthens your glutes
  • Stabilizes your core
  • Improves hip mobility
  • Strengthens lower back

Steps:

  • Start on your all fours
  • Hands should be directly under your shoulders and knees directly under hips, shoulder width apart.
  • Engage your core and make sure that your spine is in a neutral position.
  • Keeping your core engaged and your knees bent slowly raise right leg to your hip level using your glutes.
  • Squeeze your glutes and hold your form for couple of seconds
  • Lower your leg to the ground and repeat with other leg.
  • Do this for 10-15 counts (One count = Left+right)
  • Do this for 3-5 sets with 30 secs rest between the sets.

4. Dumbbell Donkey Kicks

Muscles used: Gluteus Maximus, Gluteus Medius, Core and shoulder muscles.

Benefits:

  • Strengthens your glutes
  • Stabilizes your core
  • Improves hip mobility
  • Strengthens lower back
  • Tones your glutes, core, arms and shoulders.

Steps:

  • Start on your all fours and place a dumbbell at the crease of your right knee. (use a weight you are comfortable with).
  • Hands should be directly under your shoulders and knees directly under hips, shoulder width apart.
  • Engage your core and make sure that your spine is in a neutral position.
  • Keeping your core engaged and your knees bent slowly raise right leg until you feel your glutes are engaged.
  • You should keep your foot flexed and slowly pulse it towards the ceiling.
  • You should squeeze your glutes while pulsing.
  • Use your hips for this movement and don’t use your torso.
  • Pulse for 10-15 times and then repeat with the other leg.
  • Do this for 3-5 sets with 30 secs rest between the sets.
Strengthening hamstrings and glutes are a must for runners. These best exercises include glute bridge also and will help you to rune a stronger runner. These running workouts will help you to stay fit for a longer period of time.

Strengthening hamstrings and glutes are a must for runners. These best exercises include glute bridge also and will help you to rune a stronger runner. These running workouts will help you to stay fit for a longer period of time.

5. Weighted Bridge

Muscles used: Gluteus Maximus, Gluteus Medius, Core and shoulder muscles.

Benefits:

  • Relieves back pain.
  • Reduces knee pain.
  • Stronger and rounder butt.
  • Strengthens lower back.
  • Improves posture.
  • Helps you to run faster.

Steps:

  • Start by lying on the mat with your face up.
  • Bend your knees and your feet are on the mat and hip width apart.
  • Place weights on your hips (use a weight you are comfortable with).
  • Engage your glutes and lift your hips till your knees, hips and shoulder are in a straight line.
  • Hold for a moment.
  • Slowly lower your hips on the mat.
  • Repeat 10-20 times.
  • Do this for 3-5 sets with 30 secs rest between the sets.

6. Reverse Plank

Muscles used: Glutes, Hamstring, Shoulder, Core, Lower Back, Obliques and Arms.

Benefits:

  • Tones your arms and shoulders
  • Strengthens lower back, glutes, hamstrings, and all the muscles of the core
  • It improves core and spinal stabilization.

Steps:

  • Start by sitting on the floor with your legs extended in front of you.
  • Place your palms on the mat slightly behind and outside your hips.
  • Spread your fingers wide.
  • Lift your torso and hips towards the ceiling with the help of your palms and engaging your glutes and core.
  • Look at the ceiling.
  • Your toes should be pointing straight.
  • In this position, your entire body, from your head to toe should be in a straight line.
  • Keeping your glutes and core engaged, hold the pose for 30 seconds.
  • Lower your hips gradually to the mat.
  • Repeat 3-5 times.
13 best hamstring and glute workouts for runners. You can do these hamstring and glute exercises at home or at the gym. These exercises will not only improve your performance but will also tone you up in the most amazing ways.

13 best hamstring and glute workouts for runners. You can do these hamstring and glute exercises at home or at the gym. These exercises will not only improve your performance but will also tone you up in the most amazing ways.

7. Reverse Plank with single leg lift

Muscles used: Glutes, Hamstring, Shoulder, Core, Lower Back, Obliques and Arms.

Benefits:

  • Tones your arms and shoulders
  • Strengthens lower back, glutes, hamstrings, and all the muscles of the core
  • It improves core and spinal stabilization.

Steps:

  • Get into reverse plank following the above steps.
  • Once in the pose, raise your right leg as high as possible.
  • Hold it for 30 seconds.
  • Lower your right leg and repeat with the other leg.
  • Lower your hips on the mat.
  • Repeat 3-5 times.

8. Romanian Deadlifts

Muscles used: Glutes, Hamstring, Middle and Upper Back, Lower Back, Trapezius muscles, and Arms.

Benefits:

  • Strengthens and stabilizes hips, lower back, glutes, hamstrings, and core
  • It helps prevent common running injuries.

Related: How to avoid running overuse injuries?

Steps:

  • Start by standing with your feet hip-width apart.
  • Hold the dumbbells in front of your thigh with your palms facing your body. (Use a dumbbell weight comfortable to your)
  • Bend your knees slightly.
  • Push your hips back and slowly bring down the weights towards the floor.
  • Keep your spine and core straight and tight throughout the movement.
  • Using your heels return to the standing position.
  • Do this 10-20 times.

9. Single-Leg Romanian Deadlifts

Muscles used: Glutes, Hamstring, Core, Middle, and Upper Back, Lower Back, Trapezius muscles, and Arms.

Benefits:

  • Strengthens and stabilizes hips, lower back, glutes, hamstrings, and core
  • It improves your balance quickly and efficiently.
  • It helps prevent common imbalance related injuries in athletes.

Steps:

  • Start by standing with your feet hip-width apart.
  • Hold the dumbbells in front of your thigh with your palms facing your body. (Use a dumbbell weight comfortable to your)
  • Bend your knees slightly.
  • Lift your right leg off the ground moving your foot behind you and leaning slightly forward.
  • Push your hips back and slowly bring down the weights towards the floor until you feel a stretch in your hamstrings.
  • Keep your spine and core straight and tight throughout the movement.
  • Also, raising your leg behind you will help you to maintain balance.
  • Using your heels return to the standing position.
  • Repeat with the other leg.
  • Do this 10-20 times.

10. Dumbbell Hamstring Curls

Muscles used: Hamstring (Biceps Femoris, Semitendinosus, Semimembranosus)

Benefits:

  • Builds and strengthens hamstring muscles.

Steps:

  • Start by holding a dumbbell between your feet and lying face down on a bench or on a mat. 
  • Lift the dumbbells off and make your legs parallel to the floor.
  • Lift your right leg off the ground moving your foot behind you and leaning slightly forward.
  • Now keep lifting the dumbbell up till it points to the ceiling.
  • Slowly lower the dumbbell until you feel a slight stretch in your hamstring.
  • Do this 10-20 times.

11. Step-ups

Muscles used: Quadriceps (thigh), hamstrings, hip flexors, gastrocnemius, soleus (upper and lower calf muscles)

Benefits:

  • Builds and strengthens Quadriceps, hamstring, glutes.
  • Reduces chances of common injuries.
  • It improves balance and stabilization.

Steps:

  • Start by standing in front of a step.
  • Now step-up with your right foot.
  • Pressing through the heels straighten your right leg.
  • Move your left leg and place your left foot at the top of the step.
  • Bend your right knee and step down with your left leg.
  • Next, bring your right foot down aswell to return to the starting position.
  • Lift your right leg off the ground moving your foot behind you and leaning slightly forward.
  • Do this 10-20 times.
  • Repeat with the other leg.

12. Reverse Lunge

Muscles used: Quadriceps (thigh), gluteus maximus, adductor magnus, soleus (upper and lower calf muscles)

Benefits:

  • Balance and stability.
  • Activates your core, glutes, and hamstrings.
  • Lesser stress on joints and bit more stability to front leg.

Steps:

  • Start by standing straight with hands on your hips.
  • Take a step back with your right foot.
  • Lower your hips so that your left thigh is parallel to the floor with left knee directly above your thigh.
  • Your right knee should be bent at 90 degrees and pointing towards the floor and left heel pointing towards ceiling.
  • Return to your standing position by pressing on your left heel and bringing your right foot forward.
  • Repeat with the other leg.
  • Do this 10-20 times, 3-5 sets
  • 30 secs break between each set.

13. Squats

Muscles used: Quadriceps, Glutes, Adductor Magnus (Inner Thigh), Hamstrings, Erectors, Abdominals and Obliques, Upper Back and Laterals, Calves.

Benefits:

  • Strengthens your core.
  • Reduces the risk of common injuries from running.
  • Strengthens your lower body.

Steps:

  • Start by standing with your feet hip-width apart.
  • Shift your weight to your heels and start to push your hips into a sitting position.
  • Keep lowering your hips until your thighs are parallel to the floor.
  • You should feel the sensation in your thighs and glutes.
  • Pause when your knees are over your toes, not beyond them.
  • Exhale and push up to the starting point.
hamstring and glute workout for runners. These workouts will help you to strengthen your hamstrings and glute muscles and you will not have to go to a gym. All these hamstring and glute stretches can be done at home with almost no equipment. These will make you a faster runner.

hamstring and glute workout for runners. These workouts will help you to strengthen your hamstrings and glute muscles and you will not have to go to a gym. All these hamstring and glute stretches can be done at home with almost no equipment. These will make you a faster runner.

20-minute Bodyweight Workout For Runners

20-minute Bodyweight Workout For Runners

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

20-minute bodyweight workouts for runners

Many people falsely believe that we runners only run all the time. Running is so much more than ‘just run’. You have to run, eat a proper diet and more importantly strength train.

However, when it comes to strength training somehow you and I get lazy and head out of the door to squeeze in another run. And then all the problems start.

You start getting injuries like ITBS, Achilles Tendonitis, Plantar Fasciitis, Back Pain and so on and so forth.

In short, no matter how tempting it is, you are not allowed to skip strength training. (I included ;))

Related: Is Resistance Training Required With Running?

So, today, I’ll provide you with a set of bodyweight workouts that I generally follow to squeeze in that strength training.

As you know most of my go-to bodyweight solution is yoga, today also I’ll do the same.

And what qualifies me to provide you with the routine?

Well, to be honest, I’m not a certified Yoga Instructor although I’ve got the plan of getting my certification this year.

I’ve been practicing yoga for almost 7 years now and yoga has been instrumental in my recovery from an accident I suffered 5 years ago.

So, I’m sharing whatever little knowledge I’ve here.

1. Downward Dog

Downward Dog Pose

Image Curtsy: yogajournal.com

Benefits: Stretches Hamstrings, Calf muscles, Achilles Tendon and Foot Arches.

Strengthen shoulders and relaxes back muscles.

Steps:

  • Begin on all fours.
  • Your wrists should be under your shoulders.
  • Your knees should be under your hips.
  • Your fingers should be spread completely on the ground.
  • Tuck your toes and pull up your belly-button and gently straighten your knees.
  • Try to lower your heels on the ground completely. If you cannot don’t force yourself.
  • With each practice, you will get better.
  • Hold your pose for 30-sec to 1 min or 10 breaths whichever is comfortable to you.
  • Then move into the next pose.

2. Plank Pose

Plank Pose

Image Curtsy: yogajournal.com

Benefits: Strengthens your core, wrists and arm muscles. Strengthens your triceps.

Improves metabolism, reduces back pain, improves posture, improves sense of balance, relieves stress.

Steps:

  • From downward dog using your core push your upper body towards front.
  • Your entire body should be forming a straight line.
  • Your wrists should be under the elbow which in turn is under your shoulder.
  • To make this pose more effective, pull your belly button towards your spine. This will engage your core.
  • If you would like to take this pose one-step further, have a imperceptible bent at your elbow. In other words, only you should understand that there is no weight on the elbow.
  • For the first couple of days your body may shake severely in this pose. 
  • Don’t worry, its natural as it is trying its best to get used to the pose. With each practice, you will get better.
  • Hold your pose for 30 secs or 10 breaths whichever is comfortable to you.
  • Then move into the next pose.

3. Knee Chest Chin

Benefits: Increase flexibility and strength of the spine and neck. It helps strengthen the arms, shoulders, legs, abdomen, and back.

Steps:

  • Start in plank pose.
  • With exhalation lower your knees to the floor with your toes tucked.
  • Your knees should be under your hips.
  • Your fingers should be spread completely on the floor.
  • Bring your arms to the side and your elbow joint pointing towards your heels.
  • Bring your chest down to the floor with your hips lifted off the floor and palms flat.
  • Now gently bring your chin to the floor.
  • Hold your pose for 30 secs or 10 breaths whichever is comfortable to you.
  • Then move into the next pose.

4. Cobra Pose

Cobra Pose

Image Curtsy: gaia.com

Benefits: Improves and strengthens your spine. Strengthens and opens your shoulder and chest.

Stretches and strengthens your entire front portion of the body.

Steps:

  • From knee-chest-chin push your body front and in one motion come up with a slight back bend.
  • Your toes are flat on the floor and you are supporting your entire body with your core and spine.
  • Keep your elbows bent so that you don’t put any weight on your arms.
  • See to it that your shoulders are relaxed and straight. Many time you will have the urge to squeeze and curl it up.
  • Hold the pose for 30 secs or 10 breaths whichever is comfortable to you.
  • Then move into the next pose.

5. Upward Dog Pose

Upward Dog

Image Curtsy: doyouyoga.com

Benefits: Improves posture, strengthens arms, wrists and spine. 

Strengthens and firms your gluts. Opens up your chest, chest and shoulders.

Steps:

  • From cobra pose tuck your toes and push your upper body higher up.
  • None of the parts of your body should be touching the floor.
  • Your body is kind of hanging in between your arms.
  • See to it that your shoulders are relaxed and straight. Many time you will have the urge to squeeze and curl it up.
  • Hold the pose for 30 secs or 10 breaths whichever is comfortable to you.
  • Then move into the next pose.

6. Pegion Pose

Benefits: Stretches and strenghtens hip flexors and opens up your hips. Strengthens and opens up all the muscles of your gluts.

Relaxes and strengthens your piriformis. 

Steps: 

  • From upward dog, push yourself back to downward dog.
  • Now lift your left leg as high as possible in the air.
  • In one swing motion bring it in front in and place your leg on the floor, like you are sitting on one of your buttocks.
  • The other leg is still stretched at the back.
  • Release your tucked toes and spread them on the ground. 
  • Your upper body is perpendicular to the ground and your palms are on side of the hips spread on the floors.
  • Hold the pose for 30 secs or 10 breaths whichever is comfortable for you.
  • Pushing on your palms, raise up your left leg as high as possible.
  • Bring it down on the floor so that your are again in downward dog pose.
  • Repeat the above steps with right leg.
  • Then move into the next pose.
Bodyweight workouts for runners is an excellent way to tone up and strengthen your joints. This 20 min intense workout plan will help you to become a better runner.

Bodyweight workouts for runners is an excellent way to tone up and strengthen your joints. This 20 min intense workout plan will help you to become a better runner.

7. Warrior 1

Benefits: Strengthens your legs, ankles, back, shoulders and arms.

Steps:

  • From downward dog, bring your left foot to the front so that it is in between your wrists.
  • Rotate your right foot so that it is pointing towards the front wall at an angle of around 90 degrees.
  • Push of your palms and lift your upper body so the it is perpendicular to the ground.
  • See to it that your hips are squared and pointing towards the front.
  • Now raise your arms straight up.
  • Hold the pose for 30 sec or 10 breaths, whichever is easier for you.
  • Fold your upper body again and rotate your right ankle to the front.
  • Bring your left leg back so that you are again in the downward dog position.
  • Repeat the above steps with right leg.

8. Warrior 2

Benefits: Strengthens your legs, hips, ankles, back, shoulders and arms.

Stretches your groins, shoulders and improves metabolism.

Steps:

  • From Warrior 1 now rotate your hips so that your upper body is in the same direction as the foot of your back leg.
  • Now stretch your arms on either side of the body and they should be at the same level as your shoulder.
  • Turn your head and look in the direction of the front hand.
  • Pull your belly button towards the spine and keep your core and buttocks engaged.
  • Hold the pose for 30 sec or 10 breaths, whichever is easier for you.
  • Rotate your hips to the front and bring your palms to the floor.
  • Rotate the back foot to the front.
  • Bring your left leg back so that you are again in the downward dog position.
  • Repeat the above steps with the right leg.

9. Goddess Pose

Benefits: Strengthens your entire lower body including your legs, thighs, glutes, hips, calves, and ankles.

Steps:

  • Start in the Warrior 2 pose.
  • Now bend your back leg at the knees.
  • See to it that your feet are pointing outwards at almost 90 degrees.
  • Place both your palms on your hips.
  • Start lowering your body until both your thighs are almost parallel to the ground.
  • Now raise both the arms above your head.
  • If possible raise your heels so that you are on your toes while rest of the body remains in the same pose.
  • Hold the pose for 30 secs or 10 breaths whichever is comfortable for you.
Runners bodyweight workouts are the best form of strength training that is out there. Here is a short and intense bodyweight workout routine designed especially for runners.

Runners bodyweight workouts are the best form of strength training that is out there. Here is a short and intense bodyweight workout routine designed especially for runners.

10. Forward Fold Pose

Benefits: Stretches calves, hamstrings, and hips. It also stretches thighs and knees.

Steps:

  • From Goddess pose bring both the legs together in front.
  • Exhale and fold your upper part of the body.
  • Bring the palms as close as possible to the floor and try to touch it.
  • Initially, you may not be able to do it if you have stiffness in your back, hamstring or calf muscles.
  • Breath normally.
  • With each exhalation try to bring your palms closer to the ground.
  • Hold the pose for 30 sec or 10 breaths, whichever is comfortable for you.
  • Then move onto the next pose.

11. Chair Pose

Benefits: Tones and strengthen your legs. Strengthen your hip flexors, ankles, calves and back. Helps to deal with issues related to flat foot.

Steps:

  • From forward fold, bend your knees.
  • You should still be able to see your toes.
  • Make your thighs parallel to the ground.
  • Now raise your upper body.
  • Stretch your arms above your head and they should be near your ears.
  • Hold the pose for 30 secs or 10 breaths, whichever is comfortable to you.
  • Straigthen your knees and stand up with your palms folded over your chest in namaste.
Repeat the above poses 5 times non-stop then relax for 10 mins in savasana.

Follow the below video, if you don’t know how to perform Savasana.

Conclusion

This 20-min bodyweight workout for runners will serve you immensely whether you are a beginner or an advanced runner.

Not only these poses will strengthen your body, but will also strengthen your mind and relax it.

Please don’t skip any of the poses. I know plank, chair and goddess poses are very tough to hold.

But with practice, you will get better at it.

Are you searching for intense bodyweight workout for runners? Here is a 20 min runners bodyweight workout that you get you sweating in no time. Also, it will build your strength and endurance.

Are you searching for intense bodyweight workout for runners? Here is a 20 min runners bodyweight workout that you get you sweating in no time. Also, it will build your strength and endurance.

Recent Posts

Top 18 Best Brooks Ravenna Alternatives You Can Safely Try [2020]

Top 18 Best Brooks Ravenna Alternatives You Can Safely Try [2020]

Top 18 Best Brooks Ravenna Alternatives that you may safely try are Brooks Adrenaline GTS 20 running shoes. This is the most closely comparable and probably the best Brooks Ravenna alternative out there. Asics Gel Kayano 27 running shoes. ASICS GT-1000 9 running shoes. Brooks Transcend 6 running shoes. Saucony Omni ISO 2 running shoes. Mizuno Wave Inspire 16 running shoes. New Balance 1500 running shoes. ASICS Gel-Pulse 11 running shoes. Nike Air Zoom Structure 22. New Balance 860v10.361-Sensation 3 Running. Asics Gel-Kahana 8 Trail Runner. Saucony Guide ISO 2. Brooks Bedlam. Hoka One One Mach. Saucony Hurricane ISO 5. Newton Running Motion 7. New Balance Freshfoam Vongo V4.

Top 10 Best Rowing Machine for Short Person that ACTUALLY Works! [2020]

Top 10 Best Rowing Machine for Short Person that ACTUALLY Works! [2020]

Top 10 Best Rowing Machine for Short Person. The best rowing machine for a short person is the Concept2 Model D Indoor Rowing Machine. Another good rowing machine for a short person is Sunny Health & Fitness SF-RW5515. Fitness Reality 1000 Plus Magnetic Rower. Sunny Health & Fitness SF-RW1410 Rowing Machine. Harvil Rowing Machine. WaterRower A1 Home Rowing Machine. Stamina 1205 Precision Rower. Fitness Reality 3000WR Bluetooth Water Rower. JOROTO Magnetic Rower. LifeSpan Fitness RW7000 Commercial Rower.

Top 15 Brooks Adrenaline GTS Alternatives You Can Safely Try [2020]

Top 15 Brooks Adrenaline GTS Alternatives You Can Safely Try [2020]

Top 15 Best Adrenaline GTS Alternatives that you may safely try are ASICS Gel-Kayano 26 Running Shoes. This is the most closely comparable and probably the best Brooks Adrenaline GTS alternative out there. Saucony Omni Iso 2 Running Shoe. Saucony Hurricane 22 Running Shoe. ASICS GT 2000 8 Running Shoes. Mizuno Wave Inspire 16 Running Shoes. New Balance 1500 V6 Running Shoe. Saucony Guide Iso 2 Running Shoes. adidas Supernova Sequence Boost 8 Running Shoes. ASICS GT-1000 8 Running Shoes. Brooks Ariel ’20 Running Shoe. Brooks Addiction 14 Running Shoe. Brooks Beast ’20 Running Shoe. New Balance 560v7 Cushioning Running Shoe. New Balance 1080v10 running shoes. Brooks Transcend 7 Running Shoe.

30 min Non-stop Running Habit In Just 30 days – Training Plan for Beginners

30 min Non-stop Running Habit In Just 30 days – Training Plan for Beginners

30 days to a 30 min running habit. Possible?

Well, of course!

Today, I’m sharing the plan that I’ve followed to get up to speed and form this habit.

30 days to a 30 min running habit76-min

30 days to a 30 min running habit – The Plan

Before you start off with the below running plan, understand that consistency is the key.

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

Also, talk with your physician, before you get in to this running plan. It may be a bit intense and if you have not run before, below I’ve recommended another plan.

For this plan, we will start as gently as possible and gradually build up the mins.

I’ve found that, if once I built the morning waking up habit, the rest became more consistent. (Twin bell alarm clocks and wake-up light alarm clocks are majorly responsible for my success. I genuinely couldn’t have achieved it without them)

So, if it is 30 days then it means you have 4 weeks to achieve this.

Every week you will run for 3 days and two days you can do some cross-training.

Week 1:

Day 1: Walk for 2 min/Run for 60 sec. Do this 5 times with 1 min break in-between

Day 2: Cross-training of your choice for 10-15 min

Day 3: Walk for 2 min/Run for 90 sec. Do this 5 times with 1 min break in-between

Day 4: Cross-training of your choice for 10-15 min

Day 5: Walk for 2 min/Run for 3 min. Do this 5 times with 1 min break in-between

Day 6: Rest

Day 7: Rest

Week 2

Day 1: Walk for 2 min/Run for 5 min. Do this 4 times with 1 min break in-between

Day 2: Cross-training of your choice for 20-25 min

Day 3: Walk for 2 min/Run for 6 min. Do this 4 times with 1 min break in-between

Day 4: Cross-training of your choice for 20-25 min

Day 5: Walk for 2 min/Run for 8 min. Do this 3 times with 1 min break in-between

Day 6: Rest

Day 7: Rest

Week 3

Day 1: Walk for 1 min/Run for 7 min. Do this 4 times with 1 min break in-between

Day 2: Cross-training of your choice for 30-35 min

Day 3: Walk for 1 min/Run for 8 min. Do this 3 times with 1 min break in-between

Day 4: Cross-training of your choice for 30-35 min

Day 5: Walk for 1 min/Run for 13 min. Do this 2 times with 1 min break in-between

Day 6: Rest

Day 7: Rest

Week 4

Day 1: Walk for 1 min/Run for 15 min. Do this 3 times with 30-sec break in-between

Day 2: Cross-training of your choice for 40-45 min

Day 3: Walk for 1 min/Run for 17 min. Do this 2 times with 30-sec break in-between

Day 4: Cross-training of your choice for 40-45 min

Day 5: Rest

Day 6: Rest

Day 7: Run for 24 min. Do this 1 time

Now we are at the end of 28 days (4 Weeks X 7 Days)

Week 5

Day 1: Cross-training of your choice for 40-45 min

Day 2: Run for 30 min. Do this 1 time

30 days running challenge for beginners. If you want to run 30 min continuously in a span of 30 days, this is the challenge you should go for. It will provide you with step by step method to start running in 30 days.

30 days running challenge for beginners. If you want to run 30 min continuously in a span of 30 days, this is the challenge you should go for. It will provide you with step by step method to start running in 30 days.

How to get in the habit of running every morning?

WARNING: Embrace yourself – It’s a long read

Morning is my favorite time to run. It’s calm, serene and you can just completely focus on your running.

Once you run in the morning you have already achieved your daily fitness target. No further time adjustment, shuffling meetings or sacrificing your family time.

If you start correct, you feel right the entire day.

Prerequisite

Before you can implement the below plan you would need:

Related: 

101 best beginner running tips you should have known

Zero To Half-Marathon Training Plan For Beginners On Couch

However, the challenge here is to run every morning. Or rather how to get up early in the morning to go for your run.

And Oh boy! it is the toughest hurdle to cross…

I’ve always been a late riser, my entire life…I struggled every day to get up in the morning.

Some days I didn’t even hear the alarm. Other days I may not get my clothes and other gears on time.

And for me, excuses were abundant.

Then one day when the weighing scale pointer crossed a certain mark and my doc gave me a serious warning, I got a shock. I had to change and had to change immediately.

It was hellishly difficult to get up initially but gradually it got easier.

How?

All I had to do is get a little disciplined and make some lifestyle changes.

Related: Running at 4 am in the Morning: 11 SECRET Habit-Forming Tips

The keystone habit that I developed was to sleep on time.

Your body in general needs a sleep of 6-7 hrs.

So if you plan to go for your run at 5 AM, you need to be in bed by 10 PM.

But you are not a machine, that once you press the button its turned off. You may not be habituated to sleep so early.

Sleeping on time also needs some effort initially. Your body’s clock needs to get adjusted first to your new routine.

Some tips to be in bed on time

  • Avoid your afternoon siesta.
  • Don’t drink too much black coffee in the evening.
  • Don’t eat late, latest by 6 PM.
  • Preferably eat a light meal.
  • Try having a warm bath before bed, it helps in getting a good night sleep.
  • Even better if you can add some essential oil in your evening bathing ritual.
  • Don’t spend time on your gadgets before sleep. Shut them off, an hour before your sleep.
  • Avoid sitting up late watching your favorite show.

Even with all these changes its possible that you are wide awake in your bed.

Why?

Your body has an internal clock.

If previously your bedtime is set for 11 PM, you may find it difficult to sleep at 9 PM.

What to do?

Your body needs to reset its clock and it may not happen overnight. Practice sleeping 15-30 min early each day until you reach your desired time. It may take a couple of weeks or a little longer to get used to the new plan. But eventually, this will happen.

On the bright side of this is when you push yourself to sleep early, your rest of the day will start to fall in place. You will push yourself to wake up early and you will be way more organized with your time.

You can follow the same regime, sleep 15-30 min early and wake up 15-30 min early.

Set up your alarm clock before going to bed and keep it away from your reach. This will force you to get out of bed.

When I implemented this, I got one of those twin bell alarm clocks and kept it in the common bathroom. I literally remember sprinting to the bathroom one morning to shut it off so that no one else gets up.

By the end of that sprinting, it was well awake…and that day somehow my body registered that I’ve to get up in the morning and the daily struggle became way less.

You may also use those wake-up light alarm clocks. I later switched to them once I got used to getting up in the morning. I never liked that jolted feeling in the morning that my dependable twin bell used to give me. But initially, it was very effective. So when I was ready I switched to this gentler clock.

PRO TIP: Never place the alarm very close to you. It’s very comfortable to just snooze it off and your morning running habit will fly out of the window. You should keep it at a distance from where it is well audible.

Once you are up, after all these efforts you would really not want to waste any time to get out of your door. For that, you should keep your running sportswear ready the previous night.

Trust me, it not only saves your time but also will help you to get into the running habit easier and faster.

Believe me, even with such a solid plan you can still catch yourself giving 101 excuses for staying in bed.

Some excuses could be as silly as I am late by 10 min I cannot achieve my target today, so let’s not waste my time and sleep off. (Guilty as charged :P)

Or, I have a long day planned today, it can get very stressful. I need extra sleep today. (Again guilty :D)

So, how to keep yourself motivated?

Initially, going out for a run in the morning is more of a mind game. You need to literally tell your mind to be out for running.

Related: Running Brain Training: 7 Super Effective Ways to Develop Mental Toughness

Here are some effective tips to trick your mind:

  • You can write the target run for the day and paste it in the mirror.
  • Try reading it while you are brushing.
  • Read it 2-3 times unless you have told your brain to do it.
  • Another way is the calendar method.
  • You can cross the days when you have not worked out.
  • Tick the days where you have run or done strength training or yoga or any other activity.
  • You do not want to break the streak.
  • Treat yourself when you achieve your personal streak record.

The best way which worked out most for me is to run with a buddy. This really kept me motivated.

It’s not that you are competing with your buddy, but at the same time, you do not want to left out.

Want to run 30 min consistently? Here is the 30 min running plan that will help you out. This 30-minute running workout is suitable for beginners and will help you get the result you always wanted to.

Want to run 30 min consistently? Here is the 30 min running plan that will help you out. This 30-minute running workout is suitable for beginners and will help you get the result you always wanted to.

How to break bad running habits?

Oh great!

You are finally running. The inner joy is beyond limit once you accomplish it.

But are you doing in the right way?

When you start running, you develop your own running regime and pattern.

You and your friend may have different stamina levels.

Hence it is obvious that both of you will have a different running pattern.

You can increase your endurance over a period of time, but you may still be making common mistakes?

Related:

How To Improve Running Stamina In Under 2 Weeks?

Skinny But Slow Runner? How to become faster?

Some of them can be listed as below:

Running empty stomach

Tell me honestly, do you eat before your morning run?

Do you know it is important?

So many of the runners especially the new runners are always in a hurry to run.

No sooner than they are awake, they intend to head out.

This is correct, but stepping without a small snack is not the best way.

But the most important question is – Is Running Right After Eating Bad?

Find out for yourself…

Imagine this – If you have take the above approach to sleep early then you would have eaten the previous evening. If you now plan for a 45-60 min run, the gap between your meals will be 8-10 hrs.

And this is a huge gap.

Running for long, makes your body enter the glycogen depletion state and your body starts using the stored fat.

True, it helps in weight loss, but you may also face serious conditions like fatigue and dizziness.

How to tackle this?

Easy…

Opt for a small portion of the snack.

Some healthy options could be

  • A banana
  • A  small apple
  • Handful of nuts
  • Cereals
  • Cracker with natural peanut butter

The idea is not to make your tummy overloaded, at the same time you are not running an empty stomach.

Skipping the warm-up

Warm-ups are as important as the workout. Be it running or HIIT, you need to make your muscles awake. If you are planning to run in the morning it is even more mandatory.

In the morning, your body has the lowest temperature. This makes your muscles and joints stiffer. So even if you are fully awake, your muscles may still be sleeping.

You are more prone to a muscle pull or other injuries when you are working out with stiff muscles.

A light warm-up and stretching are required to reduce the stiffness making them more flexible.

Warm-ups dilate the blood vessels. The blood vessel then carries more oxygen to the muscles and increases body temperature.

A sample warm-up plan could be:

  • Opposite toe touch –  each toe 5 counts
  • Jumping jack – 10 counts
  • Lunges – 10-20 counts
  • Squats – 10-20 counts
  • Push-ups –  10-20 counts
  • Shoulder rotations
  • Neck rotation
  • Waist rotation

It’s ok to run 10 min less, but not at the cost of warm-ups if you want to avoid injuries.

Related: How to avoid running overuse injuries?

Also, you must start slow and gradually build up your speed.

Start with a few minutes of a brisk walk or light jog and then increase your speed.

This is the right way to increase your heart rate.

Insufficient fluid intake

Most mornings when you get up your body shows the signs of dehydration.

You have dry mouth and throat, chapped lips, don’t want to speak much.

It is quite evident that overnight your body has consumed more fluid.

There could be several reasons for overnight dehydration:

  • Losing out more fluid while breathing, especially if you sleep with mouth open or snore
  • You experience night sweat
  • Your bedroom is too warm
  • You have a lower level of estrogen
  • You have worked out late evening
  • You had a late and heavy dinner

There could be any reason, you need to hydrate yourself once you are up.

If you are planning to go for a morning run, this becomes double important.

It is best to start your day with a tall glass of water.

And it is equally essential to carry your water bottle while you step out.

Best is to keep your water bottle ready in the night and keep with your running clothes.

While you are out on your run, keep sipping some water in between.

By this, I don’t really mean to drink a full glass.

Dehydration affects you physically and your performance is also hit.

Some common signs of dehydration are:

  • Excessive sweating
  • Dizziness
  • Increased thirst
  • Weakness

With the sweat, you are also losing the essential body salt.

Under these conditions water intake is insufficient.

You must try to include some electrolyte based drink during or post-run.

Another option is coconut water.

It quenches your thirst and is loaded with nutrients.

Overlooking Post-run recovery

Running just not ends when you reach your destination.

The more you run, the more recovery is needed by your body.

A good and safe workout is the one where you start slow, gradually increase your heart rate.

You are working out at a higher intensity for a period of time and then slowly cool down.

You should never stop abruptly.

Try to reduce your pace and then continue to work out at a slower pace for 5-10 min.

This will regulate your breathing and heart rate coming back to normal.

When you are running at a pace of 7 mi/hr you are causing a lot of stress on your lower body muscle.

This may bring about the tightening of muscle and soreness.

How to overcome this?

Here are some stretches to make your muscles relax post-run.

  • Hamstring stretch
  • Quad stretch
  • Calf stretch
  • Thigh stretch
  • ITB stretch
  • Low lunge stretch
  • Butterfly stretch
  • Hip and back stretch
  • Buttock stretch
  • Arms and abs stretch
  • Tricep stretch

Never rush through the stretching.

When you are stretching, hold the stretch for 30 secs. This is required for your muscles to become relaxed. 

Also, after you complete your workout, you must eat within 30 mins.

Your body has burned a lot of calories and needs to be fueled. 

The post-run recovery meal should have 4:1 carbs to protein ratio.

You must include complex carbohydrates and avoid refined sugar as much as possible.

Fish, lean meat, eggs, greek yogurt, and beans are good sources of protein.

You must also include fruits and vegetables rich in Vitamin C and antioxidants.

As Indians, in our kitchen, nothing is complete without Turmeric. And, there is so much science behind it. 

Try to fit turmeric in your diet as it has numerous health benefits besides reducing muscle inflammation.

Most important is to take a few sips of electrolyte water to replenish mineral losses.

Not to mention, your fluid intake should be sufficient all through the day.

With all this, take adequate rest and a nice good night’s sleep.

This is very important for your next day’s run.

Incorrect running form

It is not really an incorrect running form.

As everyone initially runs with his/her own natural running form or pattern.

Their body language is also natural.

So there is a possibility that unknowingly you are making certain mistakes.

Your running performance can suffer and you may also expose yourself to injury.

These mistakes are common in new runners.

Too fast, too soon

This is the most common problem with the new runners.

Even I have done it during my initial days of running.

It does feel good to run a good distance but give then again your body needs some time to do that.

Starting with excessive running may cause shin splint, Runner’s knee or ITB syndrome.

If you are a new runner, you should take your runner journey one step at a time.

First, start with walking and then gradually to running.

You should not increase your mileage by 10% in a week. Also, at this point, it makes sense to strengthen your hips.

This will make the most difference in your running.

Related: Hip Flexors Strengthening For Runners

Overstriding

This is also a common mistake that many beginners are guilty of.

You may feel taking bigger strides will make you cover more distance.

This is not true on the contrary it makes you slow.

When you take bigger strides, you are landing on your heels.

As a result, your foot is in front of your hip.

For you to move fast, your hip should land on your foot and this will propel your body forward.

You should take smaller strides as close as your body to land on your toes or mid-foot.

This will increase your cadence and speed.

Breathing pattern

For your day to day activity, shallow breaths will suffice.

When you are running or performing the intense workout, your muscles are working hard.

You need more oxygen to reach your muscles.

Related: 8 Essential Breathing Tips for New Runners

You should practice taking deep breaths from your diaphragm or belly.

Use both mouth and nose for inhaling while you are running.

Breathing from the mouth will help you take more oxygen.

You should exhale from your mouth and practice to exhale completely.

In this way, you are flushing out the carbon dioxide completely.

If you are a beginner, try to run at a conversational pace.

You must slow down your pace or get into walking if you run out of breath.

Incorrect Posture

A good posture gives better performance.

What is the correct posture for running?

  • You must run with the spine straight and tight core.
  • This gives better stability and balance.
  • Your shoulders should be relaxed.
  • Your arms should neither be side by side nor locked at your chest.
  • You should keep your hands and at your waist and at 90 deg at the elbow.
  • You should not lean forward too much, especially if you are running downhill.
  • Your face and chin should be parallel to the ground.

Not preparing for the run

Doing your homework before the run is very important – especially if you plan to run early morning.

Why?

In the morning every minute counts.

It is good to keep all your running gear ready before going to the bed.

You need not have to waste time looking for your running clothes and other stuff.

Apart from that, running in the morning is quite tricky.

You must be aware of the climate and select your clothes accordingly.

You must take out some time and check the routes beforehand.

It is not really safe to run in unknown routes.

Always carry your water bottle and some energy bar with you.

Best is to keep them ready the night before.

Plan for your pre and post-run meals in advance.

Not to mention, you must keep your phone charged and never leave it at home.

They may sound very trivial at the moments but they take a lot of your time.

You make so much effort to get up for a morning run and I am sure you definitely do not want to waste your time.

Lack of safety

Your safety is your utmost priority and you must never compromise on it.

If you are running very early in the morning or later in the night you have to extra cautious.

Related: Best Personal Safety Devices For Women Runners

Wearing the wrong shoes

Shoes are the most essential running gear.

They carry you along so you must select them wisely.

The selection of shoes is a big task.

It depends on various factors like pronation type, foot arch, running surface, etc.

Related: Best Budget Running Shoes for Beginners

Pronation type being the most important factor to decide.

A neutral gait is considered the most optimum running gait.

In case if you are overpronated or under-pronated and you continue to wear neutral shoes, this will not help you.

Overpronation may cause problems like shin splint or knee pain.

Under-pronation may cause ankle pain.

So if you are overpronated and you are wearing shoes designed for under-pronation, this will worsen your problem.

The shoes may cause your foot to roll inwards more.

You are at a greater risk of injury.

The vice versa is also true.

Another issue is if you do not select the shoes depending on the surface.

The harder surface has more impact on your feet than the softer surface.

Hence the shoes designed to run on surfaces like concrete or asphalt will have more cushion than the shoes for trail running.

Here if you are using shoes with more cushion for trail running it does not really matter.

But if you do the reverse,  your feet have to pay the cost of it.

So whenever you buy a new pair of shoes, select the parameters and then go for it.

It is advisable to keep more than one pair of shoes and never wear the same shoes for days at a stretch.

Continue to use worn-out shoes

This is yet another mistake that many of us make.

We continue wearing the shoes even if it is worn out.

Sometimes it could be a little heavy on the pocket, other time you are just negligent and lazy.

You are more prone to aches and injuries if you continue to use old shoes.

When to change your shoes?

It is normally said you must change your shoes after running 300-400 miles.

Of course, this also depends on various other factors like your body weight, the running surface, and your running style.

Let’s say your body weight is towards the heavier side then you may have to change your shoes closer to 300 miles than the leaner ones.

Never knew bodyweight could be heavy on your pocket too 🙁

The running shoes come with cushions which help is shock absorption.

With more usages, the shock absorption is reduced.

If you continue to use shoes with poor shock absorption, more is the stress on your muscles, bones, ligaments and soft tissues,

This may also cause severe pain on the joints – especially in your knees.

Moreover, if you are running on rough surfaces like asphalt or concrete, the chances of wear and tear are more as compared to running on the treadmill.

Your shoes sometimes reflect the signs for replacement.

With usage, the front of the shoes may look damaged, if you are overpronated.

The sides of the shoes will be damaged if you are under-pronated.

 Running immediately after eating a full meal

 Some of you may feel, it is good to run after a meal as this would make the digestion faster.

This is not true and on the contrary, it would make running even more difficult.

When you are running, the blood flows to your muscles to transport the oxygen.

After a meal, there is more amount of blood flowing through your digestive system, for the proper digestion of food.

Now, if you plan to run after a meal, your body will get confused about the blood flow.

You may suffer from gastrointestinal discomfort.

How to plan for your meal and workout?

For a moderate running, up to (60 min) eating a balanced meal 3-4 hrs should work.

Your muscles would stock the required amount of glycogen to sustain for a 60 min workout.

30-60 min prior to workout, you can opt to munch a banana or a handful of nuts.

Well, if you are planning to go for a longer run, around 2-3 hrs, they yes you may re-fuel.

Your glycogen level may not be able to sustain for a longer run and may get depleted.

You can carry some electrolyte drink or energy bar or energy gel on the go.

Related: Are Running Gels Bad For You? 

Not listening to your body

The young runners are always passionate about running.

They are eager to lock maximum mileage as possible.

They tend to ignore the signs given by their bodies.

This is the most common mistake that you make.

You are the best judge of your body and it is you who can feel the strain and the stress.

Running is good, but if you overexert you are taking a huge risk.

If you are running 6 days a week and your body needs an additional rest day, it’s ok.

Your body may give you signs of exhaustion and fatigue.

If at all you are running and suddenly you feel fatigued, it’s better to stop.

If you are pushing yourself too hard, you may be taking a big risk.

When your body demands rest, it is good to reward it.

Another scenario is when you are running twice a day.

Running twice is a great practice, but you should give your body an optimum recovery period.

Without proper recovery, if you are running a second spell you are inviting more harm than benefit.

Alternatively, you can split a single long run into two smaller runs.

Copying your buddy

Another common mistake is done by newbies.

This is mostly seen when you are new to the field and your buddy is a veteran runner.

Obviously, you cannot match his/her capacity.

There is no benchmark to compare the both of you.

Your partner may be a conditioned runner, may have better stamina.

It’s good to get inspired by your partner but copying is the least you should do.

30 min running challenge. If you want to run 30 mins non stop in 30 days, here are some essential tips and running plan to help you achieve that goal.

30 min running challenge. If you want to run 30 mins non stop in 30 days, here are some essential tips and running plan to help you achieve that goal.

How to create good running habits?

Well, implement the below changes:

Gait analysis

If you are new to running, it is recommended that you go for gait analysis.

Although this is not compulsory, it is a good practice.

This is a small procedure and very commonly held out at sports outlets.

It takes not more than 15 min.

Related: 

What Is Running Gait? How Can You Improve It?

How to choose running shoes to improve your gait?

You are made to run on a treadmill wearing neutral shoes.

Your running pattern will be recorded.

The running experts will analyze your running pattern and recommend the most optimum shoes.

The gait analysis tells you if you are overpronated or under- pronated or neutral runner.

In case if you are overpronated or under-pronated, it is best to use the shoes prescribed to you.

Overpronation – This is the condition when your foot rolls inwards as you land on the ground.

Under-pronation–  This is the condition when your foot rolls outward.

Neutral –  This is the condition when your foot rolls inward in a controlled manner.

Having neutral gait is considered to be the best.

However, more than 70% of the runners are mostly overpronated.

Overpronation may lead to shin splint or knee pain.

Under-pronation may lead to ankle pain.

If you continue to wear the wrong shoes, this will expose you to more injuries and aches.

Apart from this, gait analysis also tells you about your running form.

The right posture and form are equally important for running.

You may be making these mistakes unknowingly, but it is good to get it analyzed and work upon them.

You should go for gait analysis early in your running.

This will help you make the required changes for the more efficient running outcome.

Good diet plan

Ah!

This is my favorite part of the post and I can go for long on this.

Well, it’s because of my own experience.

Working on my diet helped me tremendously while I was on my weight loss spree.

And that’s why I strongly recommend having a balanced diet.

You need to eat well for running long.

Before heading out, its good to have a small snack to support your run.

Related: How To Increase Running Stamina By Food?

At the same time, you need to be careful that you are not over-stuffing.

This is mostly after a long run.

You are mostly starving and crave for a nice meal.

A good idea is to keep your post-run meal ready before you go out.

Else it mostly happens that you are extremely hungry and the hunger pang will make you binge on a  bag of chips.

You realize much later the stupidity you just did!

 Pre-run meal 

It is good to have a small portion on snack 30-45 min before you go out for a run.

This is extremely important if you plan to go out for a run early in the morning.

You can opt from the below options

  • 1 banana
  • Half apple
  • 1-2 hard-boiled egg
  • A handful of nuts and seeds
  • A small bowl of oatmeal
  • A small quantity of black coffee

Post-run meal

This is the most important part of your diet.

You must overcome your craving and settle for a healthy balanced meal.

Your post-run meal should help you in faster recovery.

Here’s what you can include

  • The ground rule is to consume protein and carbohydrates in the ration 1:3.
  • Milk, yogurts, lean meat, eggs, legumes, beans, and sprouts are great sources of protein.
  • You must eat complex carbohydrates like whole wheat, brown rice, buckwheat, oats.
  • Avoid simple carbohydrates in the form of sugar as much as possible.
  • Vitamin C enriched fruits and vegetables help in faster recovery and also burn more fat while exercising.
  • Try to eat the fruits and vegetables with the skin as much as possible. This increases fiber intake.
  • When you are running, you lose a lot of antioxidants. Berries, dark chocolate, green tea, beetroot etc are rich in antioxidants.
  • Magnesium-rich food is extremely helpful in reducing soreness. Magnesium relaxes the muscle and brings down inflammation. Cabbage, green peas, broccoli, banana, raspberries, spinach, and kale are rich in magnesium.
  • Banana – This wonder food needs a special mention. Bananas are delicious and packed with nutrients. The best part about banana is you can enjoy it at any point in the day. It is a convenient carry-along snack. It helps in instant energy booster and also in post-run recovery. It makes you full and decreases your cravings. The GI of banana is between 50-100, hence if you eat a banana when you have a sweet tooth it will not shoot your sugar level. So just go bananas!!

Resistance training

Great that you are running well!!

But, is your body really in a condition to sustain your running?

How can your body support your running?

Running alone is not sufficient for you.

To run better and longer and to continue running for years, you need to improve or tone your body.

This is where Resistance training or strength training fits into your regime.

Related: Is Resistance Training Required With Running?

The benefits of resistance training are not just for the runners but for anyone.

  • Improves your stamina
  • Increases muscle strength
  • Increases bone density
  • Better muscle flexibility
  • Corrects postures
  • Good weight management
  • Protection from numerous ailments
  • Peps up the mood

As a runner, you can get benefitted from these and see a significant improvement in your performance.

You may be thinking Resistance training to be a complex training program or need to go to a specialized gym, hire a trainer etc.

But it is as easy as working against your own weight!!

The term resistance training refers to working out against a resistant force.

This resistant force can be anything

  • Bodyweight
  • Gravitational weight
  • Dumbbell or kettlebell
  • Resistance band
  • Weight bars
  • Complex exercise machine
  • Some poses of yoga are an excellent example of resistance training

Resistance training is so versatile that you can easily do at your home.

The best practice may require 2-3 days of resistance training for 30-60 min in a week.

If you are running in the morning then the afternoon is the best time for resistance training.

Make it a part of your exercise routine and you will definitely see the difference over a period of time.

Improving your performance

You must be happy that you did all that it takes to be a better rather professional runner.

A good diet plan, resistance training, working on your form, etc…

Great!!!

So what’s next?

Do you need to stagnate where you stand?

By this I mean let’s say that if you are running at 9 min a mile will you be doing the same always?

Not a very nice idea.

 You must inculcate the habit of improvising your skill.

So, if your best pace is 9 min a mile, work towards getting an 8 min a mile run.

Of course, this cannot happen overnight.

You need to work on your cadence and strategy for better performance.

The number of steps that you are taking in a min is your cadence.

How to find your cadence?

Count the number of times your right foot lands on the ground in a min.

Multiply it by 2.

So, if your right foot strikes the ground 80 times in a min, your cadence is 160 steps /min.

The gradual increase in cadence is one of the most commonly used techniques for improving your pace.

So, if your pace is 160 spm.

Take a 20-sec interval where you increase your cadence by 5%(168 spm)

Repeat this 3-4 times a week.

Now if you are comfortable, increase the time interval to 30 sec and run with 168 spm.

Continue doing this till you are comfortable running at 168 spm for 1 min.

Now, again increase the cadence by 5% and repeat the same steps.

This surely will improve your pace and hence performance.

Apart from improving your pace, you can also change your technique.

If you mostly run positive splits or even splits, try negative splits.

This sure is a winning strategy. 

Run 30 min straight in 30 days with this running plan. If you cannot run for more than a couple of minutes and want to get in a great running shape then this 4 weeks running plan will help you to run non-stop for 30 min.

Run 30 min straight in 30 days with this running plan. If you cannot run for more than a couple of minutes and want to get in a great running shape then this 4 weeks running plan will help you to run non-stop for 30 min.

If you are a beginner runner and want to run 30 min straight then this plan is for you. This simple 30 min running plan will help you to not only get started but also will build your stamina.

If you are a beginner runner and want to run 30 min straight then this plan is for you. This simple 30 min running plan will help you to not only get started but also will build your stamina.

Recent Posts

Top 18 Best Brooks Ravenna Alternatives You Can Safely Try [2020]

Top 18 Best Brooks Ravenna Alternatives You Can Safely Try [2020]

Top 18 Best Brooks Ravenna Alternatives that you may safely try are Brooks Adrenaline GTS 20 running shoes. This is the most closely comparable and probably the best Brooks Ravenna alternative out there. Asics Gel Kayano 27 running shoes. ASICS GT-1000 9 running shoes. Brooks Transcend 6 running shoes. Saucony Omni ISO 2 running shoes. Mizuno Wave Inspire 16 running shoes. New Balance 1500 running shoes. ASICS Gel-Pulse 11 running shoes. Nike Air Zoom Structure 22. New Balance 860v10.361-Sensation 3 Running. Asics Gel-Kahana 8 Trail Runner. Saucony Guide ISO 2. Brooks Bedlam. Hoka One One Mach. Saucony Hurricane ISO 5. Newton Running Motion 7. New Balance Freshfoam Vongo V4.

Top 10 Best Rowing Machine for Short Person that ACTUALLY Works! [2020]

Top 10 Best Rowing Machine for Short Person that ACTUALLY Works! [2020]

Top 10 Best Rowing Machine for Short Person. The best rowing machine for a short person is the Concept2 Model D Indoor Rowing Machine. Another good rowing machine for a short person is Sunny Health & Fitness SF-RW5515. Fitness Reality 1000 Plus Magnetic Rower. Sunny Health & Fitness SF-RW1410 Rowing Machine. Harvil Rowing Machine. WaterRower A1 Home Rowing Machine. Stamina 1205 Precision Rower. Fitness Reality 3000WR Bluetooth Water Rower. JOROTO Magnetic Rower. LifeSpan Fitness RW7000 Commercial Rower.

Top 15 Brooks Adrenaline GTS Alternatives You Can Safely Try [2020]

Top 15 Brooks Adrenaline GTS Alternatives You Can Safely Try [2020]

Top 15 Best Adrenaline GTS Alternatives that you may safely try are ASICS Gel-Kayano 26 Running Shoes. This is the most closely comparable and probably the best Brooks Adrenaline GTS alternative out there. Saucony Omni Iso 2 Running Shoe. Saucony Hurricane 22 Running Shoe. ASICS GT 2000 8 Running Shoes. Mizuno Wave Inspire 16 Running Shoes. New Balance 1500 V6 Running Shoe. Saucony Guide Iso 2 Running Shoes. adidas Supernova Sequence Boost 8 Running Shoes. ASICS GT-1000 8 Running Shoes. Brooks Ariel ’20 Running Shoe. Brooks Addiction 14 Running Shoe. Brooks Beast ’20 Running Shoe. New Balance 560v7 Cushioning Running Shoe. New Balance 1080v10 running shoes. Brooks Transcend 7 Running Shoe.