Articles
"What upper and lower body exercises are suggested for me as a runner?"
By Kathleen Mc Quaide-Little, Sports Scientist and Marketing and Media Manager, Sports Science Institute of SA
Note: You must please get a trained instructor to illustrate these exercises to you!
Upper body exercises of value are:
Using dumbbells:
- Bench press
- Bent-over rows
- Shoulder press
- Lateral raises
- Bicep curls
- Triceps kickbacks
Lower body exercises of value are:
- Two-legged squats/dumbbell squats
- Alternating lunges/step-ups/walking forward-lunges
- Hamstring curls
- Leg raises
- Calf/heel-raises
- Abdominal work
If you have little time, preferably do the larger exercises, which combine muscle groups and therefore save time.
By Kathleen Mc Quaide-Little, Sports Scientist and Marketing and Media Manager, Sports Science Institute of SA
Exercise #2:
Walking forward lunges
- Stand facing forward, feet a shoulder-width apart. Keep your back straight with your head and chin up.
- Place your hands on your hips while performing this exercise.
- Activate your core muscles by drawing your belly-button in towards your spine.
- Lift your right foot up to a 90-degree angle (your leg will form an upside-down "L.") Keep your knee and hip aligned, as well as your knee and ankle.
- Inhale as you step forward, with your heel landing first.
- Roll your foot down so that your toe touches the floor.
- Lower your back knee so it almost touches the floor.
- NB: Your knees should face forward at all times and remain aligned while performing this exercise.
- Exhale as you use your weight and push up off your back toes and push your body forward to land your back foot in front to do another walking lunge.
- Remember to keep your core muscles activated.
- Move forward with each lunge you perform.
- Hold a weight in each hand or use a barbell to increase the intensity of this exercise.
Reps: 6-8 lunge steps
Sets: 2
