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"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
 



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