October 2 2014
Strengthen your upper body to run faster, stride more efficiently—and score a super-toned back and biceps.
Running is great for you- but what about the other 23 hours of your day? Prolonged sitting while at work isn’t just a pain in the rear—weaknesses can quickly develop in your entire body, making runners prone to injury and fatigue.
Fear not! A head-to-toe workout doesn’t have to take all day. Focus on exercises that provide the most bang for your buck. We asked experts for their favorite exercises to get you in and out of the gym in a hurry. These ab exercises from famous trainers will help strengthen your core. Check back soon for power moves for arms, legs, and butt.
Janet Hamilton’s Pick: Plank Roll
(a) Start in a side plank position on your right forearm with left arm extended. Hold for 10 seconds, then roll into a normal plank position on both forearms.
(b) Lift your left foot slightly off the floor, hold for 10 seconds, then repeat with right foot. Roll into a side plank on your left forearm, holding for 10 seconds. Rest and repeat the entire thing 10 times.
Janet Hamilton, author of the book Running Strong and Injury-Free, is an exercise physiologist and running coach based in Atlanta.