Complete these workouts as scheduled in your middleagemarathoner.com training plan. This is a fairly basic HIIT workout for runners. Start by completing 1 set of each exercise with 15 seconds rest between each exercise. In your 2 second week, complete 2 sets of each exercises with 1 minute of running in place between each set. Once you feel comfortable getting through 2 sets, then move to the Glute and Arm Strengthening.
Dumbbells are required to complete some of these exercises.
This basic HIIT Workout for runners is an effective way to build strength and protect yourself from injury. It’s from Middleagemarathoner.com
Complete the glute exercises afterwards for full body strengthening.
Includes:
1) Plie Squat Jump
2) One-Legged Dead Lift Hop
3) Double Jump
5) Pop-Ups
6) Plank-Straddle Hop
Glute Exercises
Kick Backs – This exercise engages the middle-butt and low back.
Start on all “4s” by placing your hands under your shoulders and knees under your hips.
Extend your right knee and hip to even your right leg with your torso. Be sure your foot is flexed and your neck is neutral by looking down towards the ground. Hold momentarily. Return to starting position.
Leg lifts:
This exercise is a variation of kick backs. While your elbows and right knee are on the ground, lift your left leg until it is parallel with the ground. This is your starting position. Lift your left leg up about 6-12 inches while keeping it straight and then return to your starting position.
Fire Hydrants:
This exercise strengthens the gluteus medius and minimus (smaller muscles in the butt).
Start on all “4s.” Next, make a 90 degree angle with your right leg and then lift your right leg up 6-12 inches while keeping your knee bent. Hold momentarily, then return to starting position.
Single Leg Squat:
Stand on your left leg. Lift your right out in front of you. Stand tall (don’t round your shoulders), and keep your left knee over your ankle as you lower down into a squat. Your hands can extend out for balance.
Modified Single Leg Squat:
Stand on edge of curb as shown in image. Raise right leg slightly and squat slightly with left leg (note how right foot is higher in 1st photo, side view). Start with 8-10 squats/leg and after completing this exercise 3 times/week for 2 weeks, increase to 15 squats/leg.