Functional Training for Runners

It does not always have the opportunity to go for a run, but you can almost always make a short functional training, as there are simple exercises that you are able to perform in a hotel room or a nearby nursery site.

Each runner has their favorite exercises in case you suddenly do not get to run. We offer you several options such exercises, which are excellent add up to a short-lived exercise to keep in shape!

So these exercises will take away from you just 10-20 minutes, and do not need additional equipment for them.

You must choose exercises to arrange them in a certain order, and set the timer to 75 seconds: 60 seconds will go to the exercise, and 15 seconds - to rest and prepare for the next Exercise. It turns out that a kind of functional training "collect myself."

If you are new in this business, then pick 10 exercises and do them in a circle. If the force is sufficient, and you exercise regularly, then you can repeat a few laps.

After 3-4 weeks, you can change the order of exercises, and then change one or two elements on something new. Thus, your body will continuously receive new loads and new sensations and develop.

example training

Squatting in plié with the rise on your toes

Dips + strap, yoga version

Squats into a lunge (for 60 seconds on each leg)

Remember that the angle at the knee of the working leg (which you squat) should be 90 degrees, knee the second leg should be almost touching the floor, and the heel when you return to the starting position, on the contrary, does not should.

Plank (30 seconds)

Side strap (30 seconds)

Again vulgaris strip (30 seconds)

Alternate leg lift with tilt housing (for 60 seconds on each leg)

You can be performed without weights.

The bridge (60 seconds)

Exercise "knife folding" (60 seconds)

The first level of difficulty (basic).

The second level of complexity.

Exercise "fire hydrant" (30 seconds per side)

Exercise "Superman" (60 seconds)

This video shows three levels of difficulty. You choose the option that you can perform.

If you do not like something, you can replace with your favorite exercises.