BENEFITS OF BODYWEIGHT EXERCISES FOR ATHLETES
Bodyweight exercises for runners are essential for athletes and runners to build a powerful and strong body and core that will help run or train better.
A stronger body helps build balance and core strength that improves posture and physical ability that will help prevent injuries, and make us feel better overall.
By improving our muscular strength, we will improve our overall health and running performance, as well as help reduce and minimize injuries.
The best thing about these bodyweight exercises is that we can do them at home, with no equipment.
Performing these exercises are much less prone to injury compared to using progressively heavier-weighted exercises. Stronger muscles and a healthier body will prevent muscle imbalances and common injuries that can be caused by running.
I also recommend to add 3 strength training sessions a week for a good training plan.
Good balance for running or training, a good amount of focus should be on our legs and lower body muscles, working our upper body provides strength that can help with our posture and good running form.
We should warm-up with 10 minutes of light cardio and dynamic exercises that support and increase good strength when we will use in our bodyweight exercise routine. It will warm those muscles up and get our heart rate pumping.
6 BODYWEIGHT EXERCISES
1. SQUAT
A well-performed squat works your legs and core as well as helps with some active flexibility for your muscles. Strong legs help improving your run times and training, and prevent injuries.
How To Perform The Squat:
Stand straight with your legs hip-width apart.
Keep your back straight and your chest upright, and bend at the knees.
Once your hips are aligned to your knees and you are in your squat position, drive upwards through your heels to raise your body back to a standing position.
Start with 2-3 sets of 10-15 reps, and increase the rep as you improve.
2. LUNGE
This unilateral (single-leg) work will help to keep your legs even in their strength, preventing one from overworking compared to the other (muscle imbalance).
The lunge is similar to the squat in that both work the legs with a focus on the quads.
How To Perform The Lunge:
Stand straight with your feet shoulder-width apart, and take a long step forward with one leg. Keep your back straight and your chest up through the entire motion of the lunge.
Land with that front foot far enough forward that your back leg is stretched, but not all the way. Land flat on your front foot.
Push off your front leg so that you come back to a standing position.
Start with 2-3 sets of 10-15 reps, and increase the rep count as you improve.
3. SINGLE-LEG DEADLIFT
The single-leg deadlift is perfect for building your glutes and lower back and helping with your balance.
Just make sure to always perform the same number of reps on both legs. Just as the squats work the front of your legs and your core, this single-leg deadlift will work your hamstrings and the core, and you can use dumbbells or a kettlebell.
How To Perform The Single-Leg Deadlift:
Pick a spot to lean forward and stretch your leg behind you as you perform the exercise. Start with all of your weight on your right leg.
Start by hinging at the hips and tilting your body forward. Keep your back straight throughout the motion.
Reach your hands to the floor before you and hinge your upper body towards the ground while simultaneously raising your right leg in back of you.
Return your body to your original standing position while keeping your torso straight. Throughout the exercise, your body should not bend.
Repeat the exercise on the left side and the right side performing the same amount of repetitions on both legs.
Start with 2-3 sets of 10-15 reps for each leg, and increase the rep count as you improve.
4. PLANK
The plank is a simple, efficient, no-impact core exercise.
You can also perform mountain climbers from this full plank position, or do side planks to work your obliques.
How To Perform The Plank:
Pick a flat spot on the ground that you can lie on comfortably, face down for your starting position.
When ready, push yourself up onto either your hands with straight arms or your elbows and forearms. Your only other point of contact with the ground is your toes.
Keep your body straight and your abs and glutes tight while in the plank position.
Start with 2-3 sets and 60 seconds reps.
5. PULL-UP
The pull-up is a hard exercise but is perfect for working your upper back, arms, and core.
All you need to perform the pull-up is a sturdy bar or ledge around 12 inches above your head-height, or at least high enough that you can lower yourself to full arm extension without any other part of your body touching the ground.
How To Perform The Pull-Up:
Grab your chosen bar or ledge with either an overhand or underhand grip.
Keep your arms extended at full length and lift your feet off the ground so your hands support you only.
Using your arms and back muscles, lift your chin to and above the bar or ledge. Keep your body straight throughout the motion and avoid kicking your legs up for momentum to truly build the strength in your back.
Control your descent and lower yourself back down to full arm extension.
Aim for 3 sets of 10 reps. As you improve, increase the rep count.
6. PUSH-UP
The classic push-up will work your triceps and chest and will provide the PUSH part of your workout.
If you struggle to do a push-up, to begin with, start by performing them on your knees before moving to your toes. This will make it easier while you progress through the movement.
How To Perform The Push-Up:
Like the plank, pick a flat spot on the ground to lie face down.
Place your hands on the ground, palms down, at around chest height, just below the shoulder.
Using your chest and triceps, extend your arms and push yourself upwards.
Extend your arms to full extension and lower yourself to the ground, but don’t allow your body to touch it. Keep your chest close to the ground.
Aim for 3 sets of 10-20 reps. As you improve, you can increase the reps..
To Perform These Nice And Easy Bodyweight Exercises, Will Strengthen Your Muscles, Arms, Legs, Hamstrings, Core, To Feel Better, Stronger For Great Runs Or Other Training, And Avoid Muscle Pain Or Injuries!
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