Strength Workouts for Runners
September 23, 2018
Standing Calf Raise
- Holding either end of the band in your hands, stand with feet about hip-width apart on top of the middle of the band. Band should be placed right under the balls of your feet (i.e. the front part of your feet). Arms are down at your sides and knees are straight, but not locked out. You should feel a good amount of band tension in this beginning position.
- Lift your heels up off the floor as you push down through the balls of your feet.
- Return to start position.
Alternating Lunge Jumps
- Start in a lunge position. (Step back with one foot. Front foot will have weight evenly distributed between toe and heel. Rearfoot will have toes down and heel up off floor. Keeping your torso upright, lower the rear knee until it nearly touches the floor. Be careful that your knee does not move forward beyond your toes.)
- Jump as high as you can and switch your leg position while in the air so that your rear leg becomes the front landing leg.
- Jump up again and switch your leg position while in the air to return to your start position
- Step back with one foot into your starting position. Front foot will have weight evenly distributed between toe and heel. Rear foot will have toes down and heel up off floor. Hold dumbells at your sides.
- Bend your front knee and hip, lowering your body until the rear knee almost touches the floor.
- Then stand back up into your start position.
- Keep your torso upright throughout the exercise.
- Switch the position of your feet, bringing your rear foot to the front position, and repeat this exercise.