Keely Hodgkinson: How the Olympic champion trains strength and mobility exercises to their workout routine in order to run stronger, but if you're a runner who actively avoids the gym, we've found some workout moves you can do in your living room. From fixing sleepy glutes to weak hamstrings, here's the moves to help:
Which exercises fix sleepy glutes?
Front-foot elevated squats
1. Stand on a step or stair, feet hip-width apart, with the back half of both feet hanging down.
2. Pull the towel/plates back to your body. Do 3 sets of 12 on each leg, twice a week.
3. Engage your core and lunge, opening up your hips so your front knee moves forward over your foot.
4. Move back to the starting position. Repeat 15 times, then switch legs. Do 3 sets of 15 on each leg, three times a week.
Which exercises fix weak hamstrings?
Hamstring curls
1.Lie on your back on a slippery surface, such as tiles, with a towel or some paper plates placed under one foot.
2. Lift into the bridge position. With your other foot firm on the floor, move the towel/plates away from you until your leg is fully extended, keeping your heel in contact with them.
3. Keely Hodgkinson: How the Olympic champion trains: All a runner needs to know.
Which exercises fix tight hip flexors?
Couch stretch
1. Kneel on one knee in front of a wall, with the shin of your back leg against the wall and the top of your back foot touching the wall.
2. Plant your front foot on the floor, with the knee bent at 90°.
3. Place your hands on your hips or lean your forearm on your front leg and push your hips forward to create a stretch through the hip flexor. Hold for 30 seconds, then repeat on the other side.
Which exercises fix a tight upper back?
Thoracic rolling
1. Place a foam roller horizontally underneath your upper back and lie on it, rolling slowly up and down 3-5 minutes.
2. Next, shift the foam roller down to your lower back and again move slowly up and down, putting your whole body weight on the roller, for 3-5 minutes. Do this exercise three times a week for maximum impact.
Which exercises fix weak calves?
Calf raises
1. strength and mobility.
2. Slowly lift yourself up onto your toes, spreading the load equally between your feet. Use the wall/banister for balance, if necessary.
3. Lower your feet, to the point where your heels are lower than the step. That’s one raise. Do 2 sets of 15 three times a week.
