The DIY Home Workout

If a run really is out of the question, work your body without leaving the house



The hundred-up

This drill serves as a great warm-up for running or a standalone way of improving your form.

1: Stand tall, with one leg raised so that the thigh is parallel with the floor, and the foot of that leg slightly behind the knee’s ‘fall line’.

2: Now engage the glutes of the hanging leg to draw the foot back and down to the floor, while simultaneously springing up from the supporting leg, back into the start position (on the other side). Continue to alternate from leg to leg, using your arms in a running action and ensuring your torso is upright. Build up to 100 reps, gradually increasing speed.

Hip mobiliser

A lack of hip extension – the ability to extend your leg behind you – is one of the most common limiting factors in an efficient stride. ‘This means the foot lands further and further in front of the body as speed and stride length increase,’ explains Jay Dicharry, author of Anatomy for Runners (£8.50, Skyhorse Publishing). ‘The move below is a great way to open up the range of your psoas muscle.’

1: Kneel down on one leg inside a door frame, with the thigh of your kneeling leg and the shin of the other leg both vertical. Your back should be up against the door frame.

2: Tilt your pelvis back to ‘close up’ the gap between the door frame and your lower back. Hold for three to five minutes, then swap sides. To loosen up the hip flexors before a run, adopt this same position but gently tilt your pelvis back and forth for 30 seconds, rather than holding a static position.

Glute squats

This squat variation shifts the focus from your quads to those shirkers, the glutes.

1: Stand in front of a chair with your knees in contact with the edge of the seat.

2: Begin your squat by hinging at the hips to take your bottom back and down, allowing the knees to bend but not to lose contact with the chair and allowing your torso to tip forward (do not overarch the back).

3: Pause when you can’t lower any further and push back up through the feet. Do three sets of 15 repetitions.


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