POPSUGAR Fitness

Strengthen and Stretch! The 12 Moves All Runners Need to Do

Apr 24 2014 - 12:20pm

Whether you're training for your 12th marathon or just want to prevent nagging lower back pain from your weekly runs, here are the moves missing from your life. Start with these six exercises to help you strengthen your body, run faster, and prevent injury. Then follow that up with these six essential yoga poses to target tight areas that often come from running. Start doing these 12 moves regularly, and you're sure to notice a difference.

Source: Shutterstock [1]

Move 1: Sumo Squat With Calf Raises

What it does: Tones the thighs, glutes, and calves.

Source: Megan Wolfe Photography [2] at J+K Fitness Studio [3]

Move 2: Side Lunge

What it does: Works the muscle on the side of the pelvis (glute meds) as well as the inner thighs.

Source: Megan Wolfe Photography [4]

Move 3: Seated Shin Strengthener

What it does: Tones the shins to prevent shin splints.

Source: POPSUGAR Studios

Move 4: Wall Sit

What it does: Strengthens the quads and prevents knee pain.

Source: Megan Wolfe Photography [6]

Move 5: Up Down Plank

What it does: Strengthens the arms, shoulders, and core.

Source: POPSUGAR Studios

Move 6: Superman Ball Lift

What it does: Tones the back to prevent back pain.

Source: POPSUGAR Studios

Yoga Pose 1: Wide-Legged Forward Bend C

What it does: Stretches the lower back, hamstrings, calves, shoulders, and chest.

Source: Louisa Larson Photography [7]

Yoga Pose 2: Bent Standing Split

What it does: Stretches the quads and hamstrings.

Source: Louisa Larson Photography [8]

Yoga Pose 3: Three-Legged Dog

What it does: Stretches the calves and hamstrings and strengthens the arms.

Source: Louisa Larson Photography [10]

Yoga Pose 4: Open Lizard

What it does: Stretches hips and hip flexors.

Source: Louisa Larson Photography [11]

Yoga Pose 5: Seated Spinal Twist

What it does: Increases side-to-side spinal mobility and targets the outer thighs and oh-so-tight piriformis muscle.

Source: Louisa Larson Photography [12]

Yoga Pose 6: Half Wheel

What it does: Increases spinal flexibility and stretches abs, upper back, and neck.

Source: Louisa Larson Photography [13]


Source URL
http://www.fitsugar.com/Best-Exercises-Stretches-Runners-34647113