Скачать с ютуб Beginner Strength Training for Running | Week 1- 30 minutes в хорошем качестве

Beginner Strength Training for Running | Week 1- 30 minutes

00:00 Introduction 00:11 Warm Up 03:50 Core Prep 09:49 Strength Circuit 26:02 Cool Down In this beginner strength training for running workout, we go through strength movements that help improve running performance and prevent injury, all in just 30 minutes. The goal with this beginner strength workout for running is to introduce strength training at an approachable level. This strength training for runners follow along requires no equipment which makes it perfect for at home strength training for runners. The video is a 30 minute strength training for runners including warm up, core activation, and a 3 round circuit of strength exercises. These videos are great for marathon, half marathon, 10k, and 5k strength training. If you are starting a couch to 5k training plan, these workouts will help avoid potential overuse injuries from running. Each, week, we will expand on these at home workouts for runners by adding new exercises, and/or added resistance to the exercises. If you are completely new to run strength training, go at your own pace, perform less reps, and take extra rest if you feel you need a break. Stick with this running strength training plan for 6 weeks and you will begin to see results! We recommend performing these 30 minute run strength workouts twice per week. Written Plan: Warm Up ~30 seconds each Jumping Jacks Fence Step Overs Toe Walk Heel Walk Leg Swings Core 1 round Glute Bridge Single leg Glute bridge Side Plank Hamstring Bridge High plank shoulder taps Side stance hip abduction Main Strength exercises: 3 rounds Body Weight Squats Push up Kickstand Prone W/T 54321; reps then equal hold descending Reverse Lunge Calf Raises Cool Down Glute Stretch Figure 4 Piriformis Couch Stretch or Side lying quad