May 10 2018
Take advantage of your gym’s rowing machine to build whole-body strength and improve your running.
Exercises like pullups, pushups and planks are bucket-list worthy exercises for two reasons. First: They’re %$*&ing hard. Second: They require strength in muscle groups often weak in female runners—arms, core and back. Although these moves are tough, they’re not impossible. And like anything in life, if you put in the work, you will receive a great return. So, are you ready to accept the challenge? First up, mastering the push up.
It is important that you don’t exhaust yourself in the gym by trying these exercises over and over again. Focus on the step-by-step training a few days a week to help you develop the appropriate amount of strength to master each stage of the push up with good form.
From the start, you will be building endurance and balance for running, and you’ll produce noticeable strength gains.
Master the Pushup
Why? To build upper-body strength in your chest, shoulders, triceps, core and glutes. These gains will help you run faster, especially up hills or during a finish-line kick.
Your challenge: Perform 5 continuous pushups.
Complete these exercises every 2 to 3 days so your runs don’t suffer from full-body fatigue.