Agent, See below for your official SeaWheeze 06 training program. Let the sweating begin As a runner, strength training is key in helping prevent injuries, building muscle, and increasing your overall health and fitness. Most strength training routines for runners typically focus on building leg strength, but we use much more than just your legs when we are logging kilometers. By targeting your core, glutes, hips, and upper body, you will be well equipped to push through fatigue and run more efficiently. Yep, we see a PB in your future. Below are some exercises that cover all the basic areas you ll want to focus on as you begin to incorporate strength training into your weekly routine. This sequence should ideally be done two to three times per week after a run or a workout that has warmed your body up. The Routine: This sequence should be done two times consecutively Be sure to do each exercise slowly and with control What you ll need: A mat A railing, couch, chair, or anything to steady yourself Water Over and out, The SeaWheeze Team
Plank Facing the ground, come onto your elbows and knees Curl your toes under and raise your knees up off the ground Remember to keep your spine flat, hips in line with shoulders, and to pull your belly button up towards your back Throughout the hold, engage your shoulder blades to avoid rounding through the upper back Modification You always have the option to hold a plank from your knees Duration Hold for 45 seconds - minute Abdominals, chest, back, legs, arms, hips Planks help to build core strength throughout the torso, giving you more power in your stride
Cross-body Mountain Climber Facing the ground, come onto your elbows and knees Curl your toes under and raise your knees up off the ground Hold a plank position in the same form as described on page Bring the right knee across the body towards the left elbow and hold for a count of one and then alternate knees Avoid raising your hips above shoulder height or dropping below the shoulders throughout the exercise Duration 45 seconds - min Core, abdominals, obliques, glutes, calves, quads, biceps, triceps, chest Mountain Climbers build core strength and stability two things a runner can t live without
Side Plank Lay on your side and stack one foot on top of the other Modification One foot can be in front of the other or bottom leg can be bent for added stability Line your hips, shoulders, and feet in one line Pull your belly button towards your spine and raise your bottom hip off the mat, balancing on your right arm Work the height of the bottom hip up towards the corresponding shoulder. Remember to keep your top leg straight during your hold Challenge Take the top arm up towards the ceiling and/or raise the top leg Duration 0 45 second hold Obliques, abdominals, glutes, hips, core Side planks engage your core and will help build a better foundation for your run training 4
Butt Blaster Combo Facing the floor, come onto your hands and knees. Be sure to place your hands underneath your shoulders and knees beneath your hips. Draw shoulders away from ears and keep your back flat. Heel Pulses Raise the right leg to a 90 degree angle with your foot facing the ceiling Flex the foot and pulse the knee up (like you are kicking the ceiling with your heel) (x0). Fire Hyrdrants Keeping the knee raised and leg at a 90 degree angle, rotate your knee to the side then back to 90 degrees (x0). Clamshells Come down onto the left elbow while keeping your hips, shoulders, and feet stacked in a line. Bring your legs to 45 degree angle so that your feet are in line with your hips. Open the top knee up like a clamshell while keeping your feet together. Create resistance as you open and close knees. Repeat on the other side. 0 heel pulses, 0 fire hyrdrants, 0 clamshells on each side Glutes, core, outer and inner thighs, and hamstring Strengthening your glutes will help to propel you forward when you are running 5
Superman Lie on your stomach facing the ground with your arms and legs extended long To avoid straining your neck, keep length in the spine by looking at the ground throughout Raise the arms and legs off the ground at the same time, creating as much length as possible Engage through your core and focus on lifting your chest. Lift your legs until it feels like your thighs are almost off the mat Hold for a count of - at the top before lowering back down to the ground with control 0- Back, core, shoulders, glutes, hamstrings Building strength in your lower back muscles will help with pelvic stability while you re running and will improve your posture 6
Bridge Lie down on your back, bend your knees, and place feet hip/shoulder distance apart Place weight into the heels and engage your core by pulling your belly button towards your spine Keep a neutral spine, squeeze glutes, and raise hips to height of the knees Raise your hips up so that you are in a straight line from your knees to your toes. Hold at the top and slowly lower down Challenge Add a pulse of the hips at the top for 0 counts Slowly lower back to the ground in order of spine Make sure pressure is on the shoulders rather than the neck by keeping your chin up 0- Glutes, hamstrings This builds stability and strength in the hips and glutes which will help with speed and forward motion 7
Sideways Leg Lift Lie down on your left side and extend your bottom left arm long with shoulders, feet, and hips stacked Engage your core, relax the upper body, and lift the top leg to the height of the hip while keeping the hips static Create resistance when lifting and lowering the leg Once raised, keep hips still and add on by flexing the foot as you bring the leg forward and pointing the toe as you bring the leg behind you Modification The top right hand can stay on the mat for stability Duration 0 lifts and 0 drawing forward and backward Outer thighs, inner thigh, core, hips, hip adductors and abductors This exercise helps to stretch out the hamstrings and hips 8
Bodyweight Squat Place feet hip distance apart with the toes pointing forwards Keep your weight in the heels and bend your knees. The goal is to get your knees at a 90 degree angle Make sure that your knees do not go in front of the big toe Keep the chest up and engage your glutes as you stand up tall, keeping your back straight Hands can come out in front of you for added stability 0- squats Quads, hips, glutes, hamstrings Squats increase strength in your legs to help you run powerfully and fatigue less easily 9
Single Leg Squat Raise one leg off the ground with your toe up and bend your standing leg slightly In your set-up, keep your back straight and avoid rounding your shoulders Using core strength, bend in the standing leg keeping the knee in front of the big toe The lower you go down, the more intense this exercise will be. Only go as low as you can while still remaining supported and in proper form Note: You will want to hold onto something while you do this exercise such as a chair 0- single leg squats Glutes, quads, hamstrings, hips Single leg squats are effective for runners as they help with pronation and pelvic flexibility. Because running involves shifting your weight from one leg to the next, the stronger you are in single leg exercises, the better your form will become 0
Lunge Engage your core and keep your upper body straight with shoulders tracking over hips Step back with the right leg Work to keep both legs at a 90 degree angle while hovering your right knee off the ground Keeping hips square and facing forward, bring your right leg back in. Repeat on the other side Hands can come to the hips for added support Keeping your focus forward will also help to provide stability 0 lunges per leg Glutes, hips, hamstrings, quads Lunges are a great way to work on your balance and stability, and help to build leg and glute strength