Breakthrough Women's Running by Neely Spence Gracey

Author:Neely Spence Gracey
Language: eng
Format: epub
Publisher: Human Kinetics

EXERCISE 3: BACK LUNGE

How it helps: Strengthens your glutes, quads, hamstrings, hips, inner thighs, and core

How to do it: Stand with your feet hip-width apart. Engage your core and place your hands on your hips to stabilize them. Take a big step backward with your right leg, then lower until your left thigh is parallel to the floor and your right knee gently taps the floor. You’ll feel this in the glute and quad of your left leg. Press through your left heel to pop back up to standing. Repeat on the other side for one rep.

EXERCISE 4: SQUAT

How it helps: Strengthens your legs and glutes

How to do it: Stand with your feet slightly wider than hip-width apart, your toes pointing slightly out and your arms straight out in front of you. Lower your butt down and back as if you were sitting in a chair. Pause briefly at the bottom, then return to standing, gently squeezing your glutes. Throughout the movement, keep your back straight, your eyes looking ahead, and your knees steady.

EXERCISE 5: SINGLE-LEG BALANCE WITH TRUNK ROTATION

How it helps: Improves stability while strengthening your legs and core, including your obliques

How to do it: Stand tall and lift your left leg until your thigh is parallel to the floor, your knee bent 90 degrees. Place your hands together at your chest (photo a). Rotate your trunk to the left over your bent knee and then back to center, staying balanced on one leg (photo b). It’s OK if you wobble or have to touch your foot down briefly, but keep at it; running is just a series of single-leg balances, so stability in this position is huge! After the desired number of reps, repeat on the opposite side.

Single-leg balance with trunk rotation (a) start and (b) finish.

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